Understanding Cholesterol


Cholesterol was discovered in the very beginning of the 20th century, but its importance in the health of people’s bodies is widely proclaimed for only couple of last decades. Many products proudly stand 0% cholesterol on their labels, but what it does and whether it is really so bad, is an important question to study.

Cholesterol is mostly produced by the body and liver in particular, and it is located in the cell membranes. It is a fat-like substance of animal and human origin. The amount of cholesterol is determined by genetics, but eating food high in cholesterol, saturated, transitive and total fat also affects the level of cholesterol. Since it is made by body cells, cholesterol comes in animal products: meat, dairy products and eggs. This is why any plant food is free from cholesterol and safe to eat.

As anything else produced by the body, cholesterol is important because it helps to maintain functions of the nervous system, skin, muscles, liver, heart and intestines. On the other hand it has been discovered that unbalanced high levels of cholesterol clog blood vessels and lead to atherosclerosis. Cholesterol also increases the risk of heart attack and stroke and its plaque in the walls narrows blood vessels causing coronary artery disease.

Everybody over the age of 20 is recommended to check cholesterol level once every five years. The test is called lipid profile and it is better to take it after a period of fasting because the numbers will come up more accurately. The result will show numbers for total cholesterol, LDL, HDL and triglycerides.

Total cholesterol is the general amount of all types of cholesterol molecules in person’s body. If the result is higher than 200 mg/dL, it is considered too high.

LDL is low-density lipoprotein or “bad” cholesterol. It gained negative reputation, because it builds up on the walls of the arteries and increases risk of heart diseases. It is important to keep the amount of this type of cholesterol as low as possible. Depending on the person’s health situation the level of LDL might differ: an average healthy person should have 130 mg/dL, patients with diabetes or some other risk factors of heart disease are recommended to stay under 100 mg/dL. If the person already has heart or blood vessel disease, doctors advise to lower LDL level to 70 mg/dL.

HDL is high-density lipoprotein or “good” cholesterol. Some people might not be aware of it, but there exist two types of cholesterol and one of them (the HDL) is actually good for body health. High-density lipoprotein protects from heart disease because it catches the molecules of LDL and carries them away from arteries back to the liver where LDL is disposed. Some scientists also believe that HDL removes excessive amounts of cholesterol from arterial plaque and slows its build-up. In general it is good to have as high amount of the HDL as possible, but the set healthy minimum for the HDL level is 40 mg/dL for men and 50 mg/dL for women.

Triglycerides are also measured by lipid profile tests. They are fatty particles in which most fat exists in food and human body. The high levels of them are usually present in obese people or patients with uncontrolled diabetes. Bad habits like alcohol or drugs might also be the reasons for high level of triglycerides. It is best when they are kept under control: less than 150 mg/dL.

If the test results are not as good as expected there are a few ways to improve cholesterol levels:

•    Choose food low in total fat, saturated fat and cholesterol. It is better to eat products with monounsaturated fat or omega-3 such as fish, soy, olive and canola oils.
•    Give preference to dairy products low in fat. Cottage cheese, yoghurt and skim milk are the best at this point.
•    Increase the consumption of food high in complex carbohydrates and fiber. These are grain breads, cereals, fresh fruits, leafy vegetables, beans and lentils.
•    Eat plant proteins instead of animal proteins: lentils, soy, tofu and beans are highest in plant protein.

Katie Jackson

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Posted on September 14, 2009 
Filed Under Cholesterol lowering products and medication

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