WHAT IS CHOLESTEROL?
Cholesterol is formed in your liver and has many essential functions. For instance, it helps keep the walls of your cells flexible and is required to create several hormones.
However, excessive cholesterol (or cholesterol within the wrong places) creates concerns, like anything within the body.
HOW CHOLESTEROL MOVES IN YOUR BODY
Like fat, cholesterol doesn’t dissolve in water. Instead, manoeuvring around the body depends on lipoproteins—these transport cholesterol, fat, and fat-soluble vitamins in your blood.
DIFFERENT TYPES OF LIPOPROTEINS AND THEIR EFFECTS
- LDL (Low-Density Lipoprotein): High levels of LDL lead to cholesterol deposits in vessel walls, which may cause:
- Clogged arteries
- Stroke
- Heart attack
- Kidney failure
- HDL (High-Density Lipoprotein): Helps carry cholesterol far away from vessel walls and prevents these conditions.
NATURAL WAYS TO IMPROVE CHOLESTEROL LEVELS
There are various natural ways to boost HDL (good cholesterol) and lower LDL (bad cholesterol).
THE LINK BETWEEN DIETARY AND BLOOD CHOLESTEROL
The liver produces the maximum amount of cholesterol your body needs. It forms cholesterol with fat in very low-density lipoproteins (VLDL).
- VLDL Transforms to LDL: As VLDL distributes fat to cells, it transforms into LDL.
- HDL’s Role: HDL carries unused cholesterol back to the liver, protecting against clogged arteries.
OXIDIZED CHOLESTEROL AND HEALTH RISKS
Some lipoproteins, primarily LDL and VLDL, are susceptible to free radical damage during oxidation. Oxidized LDL (ox-LDL) and VLDL are even more harmful to heart health.
DIETARY GUIDELINES AND CHOLESTEROL
Recent research shows dietary cholesterol has minimal influence on the body’s cholesterol levels because the liver adjusts production based on intake.
Leading U.S. health organizations like the AHA, ACC, and 2020–2025 Dietary Guidelines for Americans focus on limiting saturated fat intake rather than dietary cholesterol.
FACTORS INFLUENCING CHOLESTEROL LEVELS
Lifestyle factors like heavy alcohol consumption, smoking, and a sedentary lifestyle can influence cholesterol levels. Healthy choices can help increase HDL and decrease LDL.
NATURAL STRATEGIES TO MANAGE CHOLESTEROL
- Focus on Monounsaturated Fats
Found in olive oil, nuts, avocados, and canola oil, these fats reduce LDL, increase HDL, and lower cholesterol oxidation. - Use Polyunsaturated Fats, Especially Omega-3s
Found in fatty fish, tree nuts, and seeds, these fats lower LDL and reduce heart disease risk. - Avoid Trans Fats
Trans fats, found in margarine, pastries, and fried fast foods, increase LDL and decrease HDL. Avoid products with “partially hydrogenated oils.” - Eat Soluble Fibre
Found in oats, beans, lentils, and fruits, soluble fibre reduces LDL and supports healthy gut bacteria. - Exercise Regularly
Exercise improves fitness, reduces LDL, and increases HDL. Aim for 150 minutes of moderate aerobic activity weekly. - Maintain a Healthy Weight
Losing 5-10% of body weight can significantly improve cholesterol levels. - Avoid Smoking
Smoking damages cholesterol transport and increases LDL levels. Quitting can reverse these effects. - Use Alcohol Moderately
Moderate alcohol consumption may increase HDL but poses health risks if overconsumed. - Consider Plant Sterols and Stanols
Found in vegetable oils and supplements, these plant compounds lower LDL by competing with cholesterol absorption. - Try Supplements
- Fish Oil: Rich in omega-3 fatty acids, fish oil can lower LDL.
- Psyllium: A type of soluble fibre, psyllium reduces LDL.
- Coenzyme Q10: May improve lipid profiles by reducing total cholesterol.
THE BOTTOM LINE
Cholesterol plays essential roles in the body but can cause health issues when out of balance.
- LDL: Increases heart disease risk.
- HDL: Protects against heart conditions.
Lifestyle changes like eating unsaturated fats, exercising, and maintaining a healthy weight can improve cholesterol levels. Regular monitoring and consulting with a doctor are essential for maintaining heart health.
Useful this for LDL