This article explains the facts about cholesterol and offers natural approaches to managing healthy cholesterol levels.
The Facts
- Cholesterol is a fatty substance produced by the liver – the liver produces 60-80% of our total cholesterol and we get the other 20-40% from our diet
- It is needed for healthy cell membrane production, the manufacture of hormones, the synthesis of bile acids (for fat digestion) and for the production of Vitamin D
- It is transported around the body by carriers called lipoproteins
- Low Density Lipoproteins (LDL) and Very Low Density Lipoproteins (VLDL) take cholesterol to the cells.
- High Density Lipoproteins (HDL) take cholesterol away from the tissues and back to the liver for excretion
- High levels of LDL and VLDL are associated with an increased risk of cardiovascular disease as they are involved in the development of atherosclerosis (blocking of the arteries).
- Conversely good levels of HDL are associated with a reduced risk of cardiovascular disease
- Ideal total cholesterol should be between 3 and 5mmol/litre
- You are at higher risk for heart disease if your total cholesterol is greater than 5.2mmol/litre
- Ideally 20 – 40% of total cholesterol should be HDL
- Overweight people produce 20% more cholesterol than those of optimal weight
- As we age cholesterol oxidises (which leads to plaque formation, the start of atherosclerosis) at a faster rate
To improve cholesterol levels eat more:
- Soluble fibre such as oats, beans, chickpeas, lentils, peas, raw carrots and apples. Soluble fibre absorbs cholesterol in the gut and excretes it.
- Antioxidants found in brightly coloured fruit and vegetables, such as peppers, watercress, kale, apples, berries, tropical fruit. Antioxidants protect cholesterol from oxidising
- Oily fish such as salmon, sardines, anchovies, mackerel, herring. Omega 3 oils make the blood less sticky, preventing clots and reduce the level of triglycerides in the blood, another contributor to heart disease.
- Garlic and onion as these support the liver in breaking down cholesterol, as well as making the blood less sticky
- Globe artichoke and fennel as these stimulate liver function and can help lower blood cholesterol levels
- Live plain low fat yoghurt as this lowers cholesterol levels by binding fat and cholesterol in the intestines, and aiding its excretion
To improve cholesterol levels eat less:
- Saturated fat as this increases production of LDL and blocks the production of anti-inflammatory substances from polyunsaturated fats (such as Omega 3 from oily fish)
- Burnt, fried or barbecued foods, as these cause cholesterol to oxidise
- Trans and hydrogenated fats (found in fried foods, pastries, cakes, biscuits, margarines and vegetable oils) as these raise LDL levels
- Refined carbohydrates (white bread, rice and pasta, cakes and pastries made from white flour) as these reduce the production of HDL
Lifestyle tips for improving cholesterol levels:
- Exercise increases levels of HDL and reduces LDL cholesterol. Build it into your daily routine
- Stop smoking as it increases the oxidation of LDL cholesterol
- Eating smaller meals, 3 – 4 hours apart can reduce LDL cholesterol levels
- Reduce your intake of alcohol and caffeine (in tea, coffee, chocolate and cola drinks) as these raise LDL levels
- Replace tea and coffee with Green Tea (although it contains some caffeine, its antioxidant properties can reduce cholesterol) or Dandelion Root tea or Dandelion Coffee which helps liver function (try Dr. Stuart’s Liver Detox teabags or Symington’s Instant Dandelion Coffee)
Other considerations
If you have a healthy diet and persistently high LDL levels this could be an indication of an under-active thyroid.
