We need to talk about Cholesterol

We need to talk about cholesterol- an often misunderstood topic.  What is it?  How is it formed in the body?  Does eating cholesterol affect your blood cholesterol levels?  And steps you can take to improve your blood cholesterol…lets look at the latest research.

What is cholesterol?

Cholesterol is a waxy, fat-like substance that is found in every cell of your body, it’s essential component in the production of hormones, Vitamin D and other hormones and  substances that help with the digestion of food.  Cholesterol is transported through the body in small packages called lipoproteins- that come in two types.

Low-Density Lipoprotein (LDL): this is often referred to as “bad” cholesterol.  This is the cholesterol that can build up in the walls of arteries and form plaques, leading to atherosclerosis.

High-Density Lipoprotein (HDL): this is the “good” cholesterol, HDL helps to remove LDL from your arteries, which reduces the risk of developing heart disease.

How is Cholesterol Formed in the Body?

Cholesterol is produced naturally in the body, mostly in the liver.  The synthesis of cholesterol is a process that converts the simple substances, fat, protein and sugars into cholesterol. 

Does Eating Cholesterol Affect Your Blood Cholesterol?

For many many years, it was thought that dietary cholesterol was the primary factor in raising blood cholesterol levels.

That was until just recently, in 2020 a review published in the Journal of the American College of Cardiology found that dietary cholesterol has a relatively small impact on blood cholesterol levels- it’s actually the dietary intake of saturated and trans fats that raise the “bad” LDL cholesterol levels

How to improve Blood Cholesterol Levels

1. Swap out fats

Ditch the saturated and trans fats entirely- instead replacing them with the unsaturated fats like olive oil, avocado, nuts.  Olive oil is rich in monounsaturated fats, which have been shown to improve HDL (good) cholesterol levels and lower LDL (bad) cholesterol.

 2. Eat more fruit and vegetables

Increase your fibre intake. Specifically soluble fibre that are found in oats, beans, vegetables and fruits- to help reduce LDL cholesterol. Fibre helps to reduce the absorption of cholesterol in the bloodstream, while antioxidants protect against the oxidative stress that can lead to heart disease.

3. Eat foods high in plant sterols:

A Canadian study found that increasing consumption of foods high in plant sterol was the most effective treatment for lowering high cholesterol.  Plant sterols are compounds found in plants that are structurally similar to cholesterol.  When consumed by humans they help block your body from absorbing LDL cholesterol, whilst not affecting the HDL cholesterol.  Foods like: Avocados, Brussels sprouts, Broccoli, Cauliflower, Carrots, Tomatoes, Apples, Oranges, Bananas, Wheat germ, Whole wheat bread, Brown rice,Oats, Barley, Sunflower seeds, Pistachios, Almonds, Sesame seeds, Flaxseeds, Pumpkin seeds, Lentils, Chickpeas, Black beans, Kidney beans, Peas

*As a side note plant sterols naturally lower carotenoids in the body so make sure you have a serve of orange/red yellow fruit and/vegetables per day. Moringa Leaf contains plant sterols.

4. Increase your intake of Omega 3 fatty acids

Eat more fish and seafood, rich in omega-3 fatty acids, fish like salmon, mackerel, sardines, and trout help reduce triglycerides and lower the risk of heart disease. Omega-3s also increase HDL cholesterol and lower LDL cholesterol. Not getting enough fish, try hemp oil

5. Eat more legumes

 Beans, lentils, and chickpeas are excellent sources of plant-based protein and fibre, both of which contribute to lower cholesterol levels.

i. Exercise regularly: Physical activity can help raise HDL cholesterol and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity exercise per week.

ii. Choose lean proteins: Chicken and lean cuts of meat are preferred over red meat. This helps reduce the intake of saturated fats, which are known to raise LDL cholesterol levels.

References used in the writing of this article:

AbuMweis, S. S., Marinangeli, C. P. F., Frohlich, J., & Jones, P. J. H. (2014). Implementing phytosterols into medical practice as a cholesterol-lowering strategy: Overview of efficacy, effectiveness, and safety. Canadian Journal of Cardiology, 30(10), 1225-1232. https://doi.org/10.1016/j.cjca.2014.04.022

Journal of the American College of Cardiology. (2020). Dietary cholesterol and cardiovascular risk: A review. Journal of the American College of Cardiology, 75(24), 2952-2963. https://doi.org/10.1016/j.jacc.2020.04.031