Allied Health Cholesterol Tips

What’s Our Beef with Cholesterol?

What is Cholesterol?

Cholesterol is a naturally occurring waxy compound that plays several very important roles in the human body. As a natural component in every single one of our roughly 75 trillion cells, cholesterol helps to stiffen and stabilize our cell membranes and is necessary for normal cell function. 

Cholesterol also serves as the primary building block from which our bodies produce essential hormones such as estrogen, progesterone, testosterone and aldosterone and for forming the backbone of bile, a molecule responsible for the proper digestion of fats. Cholesterol is transported throughout the body by the blood on carrier molecules of lipoprotein, one referred to as high density lipoprotein (HDL) and other as low density lipoprotein (LDL).

O.K. So Why is Cholesterol Bad?

As with many other natural and essential molecules carried in our blood such as glucose, sodium, and

hemoglobin, too much of good thing can be an indication of, or a causation for, serious health problems. When measured as part of a routine heath screening, total blood cholesterol levels should be less than 200 mg/dL (milligrams per deciliter) with the LDL-cholesterol portion being no higher than 100 mg/dL. Total cholesterol readings of 240 mg/dL and above and LDL-cholesterol levels of 160 mg/dL and above have been linked to serious potential health consequences.

Chronically high cholesterol levels can lead to the cholesterol deposits building up on the walls of our

arteries forming plaques which, if they become large enough, can block the flow of blood to our essential organs. When deposited on the walls of the arteries feeding our heart muscle, the coronary arteries, the result can be a heart attack. This is a particularly serious problem with high levels of LDL-cholesterol often referred to as “bad” cholesterol.

Where Does it Come From?

Being such an important molecule, our bodies actually manufacture cholesterol, mostly in the liver but, in smaller amounts, nearly every cell of the body produces cholesterol. Even on a long-term, completely cholesterol-free diet, your body will produce about 1,000 mg of cholesterol every day. Added to this is the cholesterol that enters the bloodstream from the foods that we eat. Surprisingly, foods high in cholesterol are not major contributors to our blood cholesterol levels. It is more commonly foods that contain high amounts of saturated fats which is fat derived from animal products such as meat and dairy products. A particular type of saturated fat, referred to as a trans-fat, has been shown to both raise the “bad” LDL cholesterol and lower the amount of “good” HDL-cholesterol.

 

How Can I Control It?

Fortunately, there are many ways to help control your cholesterol levels and include changes in what you eat, beginning an exercise program, loosing weight and, if necessary, taking medication.

 

• Try to reduce the amount of red meat and dairy products in your diet. Chicken and fish

are good substitutes for beef, pork and veal. If you really crave dairy products, look for

no-fat or low-fat milk products and cheeses made from low-fat or skim milk. Avoid

foods with high levels of trans fats which include many fast foods, margarine, peanut

butter, and commercial baked goods such as cookies and cakes. Fortunately, many

processed food manufacturers and restaurants are removing trans fats from the

products. Be sure to read the labels.

• In addition the foods you should avoid, try and include more whole grain and high fiber

foods such as bran, vegetables and fruits as a regular part of your diet. High fiber foods

can help slow or in fact lower the absorption of fat and cholesterol from your intestine

and contribute to lowering your cholesterol level.

• Aerobic exercise, the type of exercise that causes your heartbeat to increase and your

respiratory rate to rise such as Zumba, spinning, aerobic dance or simply running, has

been shown to not only lower total cholesterol, but to substantially lower the bad LDL cholesterol

while while slightly raising the good HDL-cholesterol. The President’s Council on Fitness, Sports and Nutrition and the American College of Sports Medicine recommends a minimum of 150 minutes per week, or an average of 30 minutes a day – five days a week, of aerobic exercise. If you can’t exercise, regular brisk walks will do. Your local health club – or better yet – your local YMCA can get you started on a wellsupervised exercise program.

Finally, if your liver metabolism is the primary cause of your elevated cholesterol level, there are many effective medications that can help. Please be sure to consult your physician.