What is cholesterol? Cholesterol is a white, insoluble (meaning that it cannot be dissolved or broken down in a liquid) and waxy substance. It is carried around by lipoproteins in the blood, which include Low-density lipoprotein (LDL) and high-density lipoproteins. The LDL’s carry most of the cholesterol that is delivered to cells. It is called the ‘bad’ cholesterol because when its level in the bloodstream is high, it can clog up your arteries. The HDL’s are called the ‘good’ cholesterol because they help remove excess cholesterol out of the cells, they are sometimes referred to the ‘scavenger’ proteins in the blood because it carries LDL (bad) cholesterol away from the arteries and back to the liver to be broken down and passed from the body. But HDL cholesterol doesn’t eliminate LDL cholesterol completely. Only one-third to one-fourth of blood cholesterol is carried by HDL.
Where does Cholesterol come from? Our bodies make our own cholesterol. It is produced by the liver and made by most cells in the body. We need a small amount of blood cholesterol because the body uses it to:
- build the structure of cell membranes
- make hormones like estrogen, testosterone and adrenal hormones
- help your metabolism work efficiently, for example, cholesterol is essential for your body to produce vitamin D
- produce bile acids, which help the body digest fat and absorb important nutrients.
Cholesterol is found in all animal products that we eat such as meats (beef, chicken, turkey, pork, etc) dairy products (milk, cheese, yogurt, etc), and eggs.
What’s the deal with cholesterol if our bodies make it? Cholesterol circulates in the blood. As the amount of cholesterol in your blood increases, so does the risk to your health. High cholesterol contributes to a higher risk of cardiovascular diseases, such as heart attacks and stroke. That’s why it’s important to have your cholesterol tested, so you can know your levels. Too much of the bad kind, or not enough of the good kind, increases your chances of cholesterol build-up in the inner walls of the arteries that feed the heart and brain. That build-up can join with other substances to form a thick, hard deposit on the inside of the arteries. This can narrow the arteries and make them less flexible – a condition known as atherosclerosis. If a blood clot forms and blocks one of these narrowed arteries, a heart attack or stroke can result.
How do I lower my cholesterol? A good place to start is to cut back on animal fats, by reducing your intake of processed meats such as bologna, salami, pepperoni, and hot dogs. Trim the visible fat from meats prior to cooking and skip the skin on chicken and turkey. Choose low fat or non-fat diary. Increase your intake of fruits, vegetables, and whole grains. Soluble fiber found in these foods can bind to bile (which is made up of cholesterol) and remove it. Get moving every day! Consistent physical activity will help strengthen your muscles and your heart as well as burn calories.
SOURCES:
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol
https://www.heart.org/en/health-topics/cholesterol/cholesterol-tools-and-resources
https://health.clevelandclinic.org/10-tips-for-lower-cholesterol/
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.