Understanding Cholesterol

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Many people think that cholesterol in and of itself is bad for them. This isn’t true: a high cholesterol level can be dangerous, but cholesterol itself is vital for normal bodily functions. The key to good health is not having too much bad cholesterol.

Cholesterol, Defined

Per Medical News Today, cholesterol is a lipid (also known as a fat) produced by the liver. All cells in the body contain cholesterol in their outer layers.

Cholesterol has several essential functions. These include insulating nerve fibers, metabolizing vitamins, converting sunshine into vitamin D, assisting bile production, protecting the membranes of cells, helping in the production of hormones — including androgen, estrogen, cortisol, and aldosterone — and dictating cell membrane permeability.

Good vs. Bad Cholesterol

There are two forms of cholesterol: low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

According to Harvard Medical School, LDL makes up between 60 and 70 percent of cholesterol in most people. LDL is fat-containing cholesterol that acts as a sort of highway system, delivering cholesterol to parts of the body that need it. However, if a person has too much LDL in their bloodstream, the extra cholesterol is deposited into their arteries. This can lead to blockages and, ultimately, cardiac arrest. Individuals should try to keep their LDL levels low.

HDL is the other type of cholesterol. Rather than being made up of a lot of fat, HDL consists mostly of protein. HDL acts like a vacuum system for the body, sucking up excess cholesterol and sending it back to the liver (which either uses it to make bile or recycles it). HDL is beneficial, as its actions help protect the heart against disease. High levels of HDL are helpful.

Foods High and Low in Cholesterol

There are some foods that are much higher in cholesterol than others, including egg yolk, caviar, shrimp, butter, cheese, processed meats (such as sausage, duck, and bacon), oysters, and foods fried with animal fats. Many of the options available at fast food restaurants are high in cholesterol.

On the other end of the spectrum, there are many foods that actually help lower cholesterol. Some of these foods include bran, flax seed, foods consisting of monounsaturated and polyunsaturated fats (such as avocados, peanuts, and olive oil), garlic, almonds, walnuts, green tea, and dark chocolate.

Ways to Lower Cholesterol

Cholesterol comes from two sources: the body and consumed food. Some people have a genetic predisposition to high cholesterol, and these individuals may have a difficult time controlling their LDL levels. Most people, however, find that lifestyle changes can help decrease bad cholesterol and increase their HDL levels.

Some of these lifestyle changes include eating better, limiting foods that are high in cholesterol, maintaining a diet low in saturated fat, speaking with a doctor about how to suppress appetite cravings for fatty or fried foods, maintaining an optimal weight, not smoking, and exercising regularly. The latter three things can also help increase the heart-beneficial HDL levels.

For people who are unable to control their cholesterol levels through lifestyle changes, prescribed medication may be useful.

Anne

I'm a mother of 2 who likes to get involved in too much! Besides writing here I started a non-profit, I'm on the PTO board, very active in my community and volunteer in the school. I enjoy music, reading, cooking, traveling and spending time with my family. We just adopted our 3rd cat and love them all!

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