Cholesterol and Your Health
What is Cholesterol?
Cholesterol is a fat like substance produced by our bodies and found only in food of animal origin. Our tissues make three quarters of the cholesterol in our bodies. The rest comes from the foods we eat.
Cholesterol is an essential component for every cell. Vitamin D, bile (need to absorb fats and vitamins A, D, E, and K) and steroid hormones (like estrogen, testosterone, and cortisone), are made from cholesterol.
Cholesterol and Heart Disease
The concern with cholesterol is that if you have too much circulating in your blood your risk of heart disease may be greater. Too much cholesterol can pile up in your blood vessels leading to heart disease. But the total cholesterol measured in your blood is only part of the story. There are different types of cholesterol in our blood.
HDL cholesterol, of High Density Lipoprotein cholesterol is called "good cholesterol". It represents cholesterol, which is leaving the body. More HDL usually means less heart disease.
LDL cholesterol, or Low Density Lipoprotein cholesterol is called "bad cholesterol". High levels of LDL mean that cells have more cholesterol than they can use and no way of reducing the excess in our blood vessels. This can lead to cholesterol deposits in our blood vessels.
For people with blood cholesterol levels between 200 and 240, the ratio of total cholesterol to HDL cholesterol is the best way to predict risk of heart disease. Total cholesterol divided by HDL cholesterol should be less than 3.5. This predicts risk of heart disease 5-6 times better than total cholesterol level.
Cholesterol in Food
All foods of animal origin contain cholesterol. The richest source of cholesterol includes egg yolks and organ meats (liver, kidney, brains). Dietary cholesterol can increase your blood cholesterol, especially if you eat a diet high in total fat or saturated fat.
Eating Healthfully to Reduce the Risk of Heart Disease
Many dietary factors influence risk of heart disease. Eating too much fat from any source, or an excess of saturated fat has been found to increase risk of heart disease. Diets high in foods of animal origin (meat and whole milk dairy products) are usually low in fiber and can be high in fat. This type of diet is associated with an increase in risk of heart disease. A diet high in whole grains, vegetables, and fruits will be higher in the fiber, vitamins, and minerals and can lower your risk of heart disease. It will also be lower in fats, particularly saturated fats that can increase blood cholesterol levels.
The following represent a summary of some current research regarding food and nutrients in the prevention and reduction of heart disease risk. It is not intended to replace the advice of a medical provider. The good news is that changing your diet in the ways suggested will also reduce your risk of obesity, diabetes, high blood pressure, and certain cancers, while enhancing your sense of overall well being.
Fiber
Fiber binds bile, preventing cholesterol from being reabsorbed. This in
turn reduces total blood cholesterol. The best sources of fiber are beans,
peas, fruits, vegetables and whole grains. Americans eat 10 20 grams of
fiber a day. Recommended intakes are 25 40 grams per day.
Fish
Eating more fish can reduce the risk of heart disease. The fatty fish which
include salmon, sardines, herring, mackerel, trout, and tuna are rich sources
of omega 3 fatty acids which have been found to reduce risk of heart disease.
Monounsaturated Fats
These are a type of fat found in olive oil, avocados, canola oil, and most
nuts. Countries such as Spain, Italy, and Greece, which consume high amounts
of olive oil, have lower rates of heart disease than we do. Replacing saturated
fat in the diet with monosaturated fat has been found to reduce blood cholesterol.
Vitamin C
Vitamin C prevents the oxidation of cholesterol, increases the amount of
blood cholesterol made into bile, and reduces total blood cholesterol. Rich
sources include peppers, broccoli, cantaloupe, citrus fruits, potatoes and
sweet potatoes.
Beta Carotene
Beta carotene prevents the oxidation of cholesterol. Supplements are not
recommended, but dark green and dark yellow vegetables are good sources
of beta carotene. Examples include carrots, sweet potatoes, butternut or
acorn squash, broccoli, chard, spinach and all the dark leafy greens as
well as peaches, cantaloupe, and apricots.
Written by Laura Brainin Rodriguez R.D., M.S. . MP.H
