What is cholesterol? Cholesterol is a solid, waxy substance produced by all animals as part of their normal metabolism. While cholesterol is not itself a fat, it is always found with fats in animal derived foods. Technically cholesterol is classed as a "lipid", a group of fat and fat-like substances that are insoluble in water but soluble in fat solvents. Studies have shown that 60-70% of all blood cholesterol is produced by the liver, not from pre-formed cholesterol in foods.
The liver manufactures two main carrier molecules, LDL and HDL, which bind with cholesterol. LDL (Low Density Lipoprotein) carries cholesterol to all the tissues in the body. It may be used for various metabolic functions, such as repair of cell membranes and hormone production. LDL-bound cholesterol tends to stick to damaged artery linings, where it may accumulate, later plugging up arteries and blocking blood flow. Hence LDL cholesterol is known as the "bad" cholesterol.
HDL (High Density Lipoprotein) carries cholesterol back to the liver from tissues throughout the body. The liver may convert HDL cholesterol to bile salts which are dumped into the intestine. There, they may be excreted from the body, if the diet is high in fiber. The body rids itself of excess cholesterol by the excretion of cholesterol in the form of fiber-bound, used bile salts. In this case, HDL cholesterol is known as the "good" cholesterol.
Current research shows that total blood cholesterol levels should ideally measure under 200 mg.% and definitely under 250mg.%. Certain lifestyle measures can be helpful in lowering total and LDL cholesterol, while raising HDL cholesterol:
a) regular aerobic exercise - jogging, brisk walking, swimming, etc.
b) routine of stress reduction techniques - meditation, prayer or laughter
c) reductlon of dietary fats and simple sugars from your diet
d) no smoking and minimal alcohol intake
e) high fiber diet - whole grains, beans lentils, peas and fresh vegetables
f) using olive oil as the main cooking oil
g) eating a lot of fish that is rich in fatty acids - sardines, salmon or cod
h) avoiding animal foods fried in oil and reduced intake of hydrogenated vegetable oils, shortenings and margarines
Some additional tips on different ways that fibers, vitamins, minerals and fatty acids may improve the body's cholesterol balance include:
a) lowering food cholesterol absorption by including pectin, alfalfa seeds, guar gum, oat and rice bran in your diet
b) decreasing reabsorption of bile salts from the intestine by including calcium, beta sitosterol, guar gum and psyllium husks in your diet
c) reducing total blood cholesterol levels by using all the fiber foods mentioned above, GTF chromium, copper, calcium and vitamins C and E (these also raise the HDL levels)
d) lowering LDL cholesterol levels with oat bran, guar gum, copper niacin (B-3) and vitamin C.
By implementing the above lifestyle suggestions and diet practices, you can take preventive measures in lowering your LDL cholesterol.
: article by Pamela Nathan [ Pamela Nathan founded Ecology Health Center, trading online as www.Crohns.net, where her unique approach to complementary health care combines both Western and Eastern philosophies using products and techniques that promote long term benefits. She has over 25 years of successful experience in treating people suffering with diverse digestive conditions like Crohn's Disease, Ulcerative Colitis, and Irritable Bowel Syndrome (IBS). ]
The liver manufactures two main carrier molecules, LDL and HDL, which bind with cholesterol. LDL (Low Density Lipoprotein) carries cholesterol to all the tissues in the body. It may be used for various metabolic functions, such as repair of cell membranes and hormone production. LDL-bound cholesterol tends to stick to damaged artery linings, where it may accumulate, later plugging up arteries and blocking blood flow. Hence LDL cholesterol is known as the "bad" cholesterol.
HDL (High Density Lipoprotein) carries cholesterol back to the liver from tissues throughout the body. The liver may convert HDL cholesterol to bile salts which are dumped into the intestine. There, they may be excreted from the body, if the diet is high in fiber. The body rids itself of excess cholesterol by the excretion of cholesterol in the form of fiber-bound, used bile salts. In this case, HDL cholesterol is known as the "good" cholesterol.
Current research shows that total blood cholesterol levels should ideally measure under 200 mg.% and definitely under 250mg.%. Certain lifestyle measures can be helpful in lowering total and LDL cholesterol, while raising HDL cholesterol:
a) regular aerobic exercise - jogging, brisk walking, swimming, etc.
b) routine of stress reduction techniques - meditation, prayer or laughter
c) reductlon of dietary fats and simple sugars from your diet
d) no smoking and minimal alcohol intake
e) high fiber diet - whole grains, beans lentils, peas and fresh vegetables
f) using olive oil as the main cooking oil
g) eating a lot of fish that is rich in fatty acids - sardines, salmon or cod
h) avoiding animal foods fried in oil and reduced intake of hydrogenated vegetable oils, shortenings and margarines
Some additional tips on different ways that fibers, vitamins, minerals and fatty acids may improve the body's cholesterol balance include:
a) lowering food cholesterol absorption by including pectin, alfalfa seeds, guar gum, oat and rice bran in your diet
b) decreasing reabsorption of bile salts from the intestine by including calcium, beta sitosterol, guar gum and psyllium husks in your diet
c) reducing total blood cholesterol levels by using all the fiber foods mentioned above, GTF chromium, copper, calcium and vitamins C and E (these also raise the HDL levels)
d) lowering LDL cholesterol levels with oat bran, guar gum, copper niacin (B-3) and vitamin C.
By implementing the above lifestyle suggestions and diet practices, you can take preventive measures in lowering your LDL cholesterol.
: article by Pamela Nathan [ Pamela Nathan founded Ecology Health Center, trading online as www.Crohns.net, where her unique approach to complementary health care combines both Western and Eastern philosophies using products and techniques that promote long term benefits. She has over 25 years of successful experience in treating people suffering with diverse digestive conditions like Crohn's Disease, Ulcerative Colitis, and Irritable Bowel Syndrome (IBS). ]
