All About Cholesterol
One of the most common metabolic health conditions I have seen at Tao of Wellness is high cholesterol. In order to address the issue, we need to understand what cholesterol is and how it works inside the body. Cholesterol is a fat-like, waxy substance that is essential for making cell membranes and is vital for the synthesis of many hormones, vitamin D, along with other substances such as bile. There are two primary forms of cholesterol, one that is useful to the body, or high-density lipoprotein (HDL); and one that can cause health problems, low-density lipoprotein (LDL).
HDL removes cholesterol from the cells in the body and delivers it to the liver. The liver then breaks down cholesterol and passes it out of the body as a waste product. This function is useful to the body, so HDL is often referred to as “good cholesterol.” LDL on the other hand, or “bad cholesterol,” removes cholesterol from the liver and returns it to the cells. Cells need cholesterol in order to function properly but when a buildup of cholesterol occurs in the major arteries in the body, the vessels become narrower, causing a restriction in the flow of blood and oxygen to the organs. Narrowing of the arteries can increase the risk of blood clots and increase the risk for coronary heart disease including angina, heart attack, and heart failure. A restriction of the flow of blood in narrowed arteries to the brain can increase the risk of stroke. Therefore, when a person has high levels of LDL, they are often referred to as having “high cholesterol,” and they are at an increased risk of developing serious health problems.
Occasionally, some people with high levels of cholesterol in the blood develop yellowish cholesterol-rich growths or deposits on their skin called xanthomas. However, the majority of us may not know we have unhealthy levels of LDL cholesterol unless we develop coronary vascular disease or have a stroke; high cholesterol normally has no signs or symptoms and that is why it’s so important to get your cholesterol checked at least every 5 years.
The Centers for Disease Control and Prevention (CDC) say that these are the ideal levels of cholesterol: LDL should be less than 100 mg/dL of blood and HDL should be 40 mg/dL or higher and both can be determined by a simple blood test. Many factors can affect blood cholesterol, including genetics, hormonal changes, injuries, and certain health conditions. For instance, people with untreated hypothyroidism often have elevated levels of LDL cholesterol.
Here is more interesting information about cholesterol: only about 20% of the cholesterol in your bloodstream comes from the food you eat; your body, primarily the liver, makes the rest. Since one of the functions of the liver is to break down LDL cholesterol, a malfunctioning liver can create a buildup of cholesterol which is one reason why it is important to pay careful attention to the health of our liver.
Liver dysfunction is usually determined by measuring proteins and enzymes in the blood. If an abnormal reading is discovered, a biopsy might be done to remove a tiny piece of tissue and test it for the presence of disease. The three most common liver diseases are: 1) hepatitis, primarily caused by hepatitis viruses, other infections, toxic substances such as alcohol and certain drugs, and autoimmune diseases, 2.) alcohol-related liver disease, and 3.) non-alcoholic fatty liver disease, or NAFLD.
Unlike the fairly obvious causes of two of the main sources of liver disease, and as the name implies, the characteristic of non-alcoholic fatty liver disease (NAFLD) is an excessive amount of fat stored in liver cells that can affect people who drink very little or no alcohol at all. NAFLD can be caused by an improper diet that results in liver inflammation that can progress to advanced scarring (cirrhosis) and liver failure and its appearance is similar to the damage caused by the heavy use of alcohol. The good news is that up to a point, the liver can repair itself, which means that someone may be able to reduce the damage that has occurred if their liver dysfunction or disease is discovered at an early phase.
Here are some tips for lowering LDL and preventing NAFLD:
Cutting down on foods containing saturated fats and simple carbohydrates may reduce the impact of high cholesterol and NAFLD. We know that foods that are high in cholesterol usually also contain excessive amounts of saturated fat. Saturated fats can increase cholesterol levels, so it’s a good idea to choose foods that are low in this type of fat. Many fast foods, cakes, butter, fatty meats such as sausages, full-fat cheeses, and cream, are high in saturated fats. The aim is to consume foods that contain plentiful amounts of fiber such as oatmeal and beans or are high in healthy unsaturated fats, such as avocados, olive oil, and nuts.
Highly processed or simple carbohydrates also play a role in high cholesterol including soda, white rice, white pasta, white bread and rolls, pizza, sweetened cereals, cakes, cookies, and snack foods, such as potato chips and pretzels. These foods tend to have a high-glycemic index, which means they cause a rapid rise in blood sugar which in turn raises insulin levels that can cause the liver to manufacture more cholesterol. While some simple carbs raise cholesterol, complex carbs can lower your numbers. Healthy carbohydrates are high in fiber and have a low-glycemic index; they include oatmeal, beans, oranges, pears, strawberries, barley, grapes, and vegetables.
Maintaining a healthy weight is an important step in supporting good overall health. Regular exercise can help lower a person’s LDL; physical activity guidelines for Americans suggest that adults need from 150 to 300 minutes of moderate physical activity over the course of a week. It is also essential to stop smoking and to minimize alcohol consumption in order to prevent damage to blood vessels and internal organs.
In 2022, let’s work on keeping our livers happy by embracing a healthy diet along with regular exercise in order to maintain optimal cholesterol levels in our bodies.