What is Cholesterol?
Cholesterol is a waxy lipid (aka a fat). It is in all cell membranes, tissues, and fluids of the body. In fact, most cholesterol is made by our body.
Having too much cholesterol in our bloodstream can clog our blood vessels which can lead to cardiovascular diseases, stroke, and other adverse health effects.
Our bodies do need some cholesterol to make steroid hormones and vitamin D. In fact, most cholesterol is actually produced by our liver.
We can also get cholesterol from foods like eggs, cheese, and shellfish.
A lipoprotein is a lipid (fat) + a protein.
Two Types of Cholesterol
LDL Cholesterol
Stands for Low Density Lipoprotein Cholesterol. LDL cholesterol brings cholesterol from the liver to the cells. LDL is the “bad” cholesterol.
HDL Cholesterol
Stands for High Density Lipoprotein Cholesterol. HDL is the “good” cholesterol because it removes cholesterol from the cells by carrying excess cholesterol to the liver where it is then turned into bile or excreted.
Trans Fats & Increasing LDL Cholesterol
One way LDL Cholesterol increases is from consuming trans fats. Trans fats are artificial fats that are added to foods to have a more stable, longer shelf life.
Trans fats increase our risk factors for cardiovascular disease by increasing low density lipoproteins (brings cholesterol to the cells) and triglycerides (transports fats in the bloodstream), decreasing high density lipoproteins (brings cholesterol to the liver to be excreted), and increases inflammation as well as increases endothelial dysfunction (our coronary arteries (heart blood vessels) become blocked).
Examples of food sources that contain trans fats: margarine, vegetable shortening, fried foods, doughnuts, non-dairy coffee creamers. Processed foods with long shelf lives are best to be avoided.
Rule of thumb moving forward: whenever possible, do not consume trans fats!
How We Can Decrease LDL Cholesterol
The Mayo Clinic offers the following suggestions.
DIET
★ Reduce saturated fats which increase total cholesterol. Saturated fats are found in red meat and full-fat dairy.
★ Eliminate trans fats! (as mentioned above)
★ Consume omega 3 fatty acids, especially from certain nuts and fatty fish. This doesn’t significantly reduce LDL cholesterol, but this will help with reducing blood pressure and helps with heart health.
★ Consume insoluble fiber because insoluble fiber can lower cholesterol absorption into your bloodstream. Harvard Medical School encourages oats and beans, specifically.
★ Consume whey protein which has been shown to lower LDL, total cholesterol, and blood pressure.
LIFESTYLE
★ Exercise (can help increase HDL good cholesterol)
★ Quit smoking
★ Lose weight
★ Reduce alcohol consumption
The Takeaway
Even if you don’t have to worry about your cholesterol levels, we still should lead heart healthy lives regardless!
Meaning, whenever possible, do the following: avoid trans fats, keep saturated fat consumption low, exercise, don’t smoke, only drink in moderation, maintain a healthy weight, and eat plenty of fiber, omega 3 fatty acids, and supplement with whey protein!