Cholesterol clarified

Cholesterol is one of those subjects of which most of us have only a murky understanding. Let’s begin with a discussion of what cholesterol is. Cholesterol is one of the sterol category of lipids. It is the precursor of the bile acids and the sex hormones. Manufactured in the body, primarily in the liver, although all tissues of the body except the brain can make it, cholesterol is present in almost all cells and is particularly high in the liver, brain and nervous tissue, and the blood.

Food sources of cholesterol were once thought to be part of the cause of cardiovascular disease, causing plaque and obstruction of the arteries. Now we know this is not the case. The cholesterol in foods is not the culprit. It is the oxidized cholesterol in the blood that causes the trouble, and blood levels are more a function of total dietary fat intake and genetics than the amount of cholesterol in our food.

Cholesterol is not the main cause of heart attacks. Half the people who have a heart attack never had high cholesterol, they had normal or low good cholesterol, or HDL. In fact, HDL cholesterol needs to be much higher than we have been told!

Blood cholesterol levels have been a point of controversy ever since the Framington Heart Study in Massachusetts looked at the transport system used to carry cholesterol around the body. LDL was seen as the bad cholesterol because it was depositing more cholesterol throughout the body; HDL was the good one because it could lower our total cholesterol by bringing it back to the liver for eventual elimination by the body. 

Today, LDL is less bad, and HDL is still good but for different reasons than originally thought. The disease-preventing effects of HDL don’t appear to be connected with its liver transport of cholesterol, but instead with its ability to settle the immune system and reduce inflammation. Another reason for its good guy status is that it does not cause circulatory problems. The conclusion that we should continue to increase our HDL levels and maintain or lower our total cholesterol remains.

How do we increase our HDL levels?

Cutting down on our total cholesterol intake is not the answer. Getting more exercise can increase HDL levels, as can increasing our dietary fiber intake and our intake of plant foods, especially vegetables. Also limiting your intake of saturated fats and getting enough polyunsaturated (omega 3s) from coldwater fish and monounsaturated fats from foods such as olive oil, sesame oil, nuts, peanut butter and avocados. These foods are also an good source of vitamin E, an important antioxidant.

What about animal fats?

It was once thought that decreasing our intake of animal foods and animal fats was key to lowering total cholesterol. Now researchers believe it may not be the drop in total cholesterol that is important but the ability of increased plant fiber and plant phytonutrients to reduce inflammation and oxidation and protect the body from over-activation of the immune system.

What does cholesterol do?

Recent studies indicate that cholesterol levels rise as a protective mechanism and can act as an anti-oxidant, actually repairing tissue damage caused by free radicals.

Prescription medications, more harm than good?

The Cholesterol Hoax, by Sherry Rogers, M.D. lists the side effects of high-cholesterol prescription medications to include: depression, heart disease, cancer, impotency, brain loss, nerve damage, kidney and liver damage, amnesia, Alzheimer’s, suicide or painful death by Rhabdomyolysis. But that is not all. She points out hidden dangers such as the depletion of vitamins and minerals and fatty acids needed to slow aging and stave off cancer and heart disease. According to Rogers, preventing oxidation of cholesterol (the ultimate goal for our health) is easily prevented without drugs.

Many factors influence the acceptable levels of cholesterol levels in each individual:

• Genetic programming
• Age and physical condition
• Smoking (raises LDL and reduces HDL)
• Alcohol (raises LDL)

The goal of a healthy diet is not to eliminate cholesterol but to maintain its levels within acceptable limits. To raise your total cholesterol when it is too low, you need to change your lifestyle. To lower too high blood cholesterol levels, you may need to make drastic changes to both your diet and your lifestyle.