What is Cholesterol?

Heart diseases remain to be on the top of the list of diseases that cause death all over the world. As much as we know about cholesterol levels being a risk factor for numerous heart disease cases, knowing what it is and its functions is also an important matter.

Cholesterol is actually a naturally-occurring chemical compound in the body which is a combination of lipid and steroid. While 80% of the cholesterol can be found in the body, the remaining 20% of it can also come from the diet from foods such as meat, beef, eggs, turkey, duck, pork, fish, dairy products and many more. It serves as building blocks for cell membranes and hormones like testosterone and estrogen.

As previously mentioned, cholesterol is said to be one of the major risk factors in the development of heart disease, and it has been proven true that lowering total cholesterol inside the body is a start to prevent heart attacks. However, recent studies have said that it is not enough to merely lower bad cholesterol. It is also important to take note of the other factor in the equation and that is, to increase good cholesterol levels. People must know what “good” cholesterol and “bad” cholesterol are and their contributions in heart diseases.

The Low Density Lipoprotein (LDL) cholesterol or “bad” cholesterol contains more fats and elevates the formation of cholesterol plaque in the walls of the artery. If left unattended, the artery may narrow, causing a disease called atherosclerosis. High levels of LDL cholesterol may also be associated with increased risk of coronary heart disease. On the contrary, High Density Lipoprotein (HDL) cholesterol or “good” cholesterol coming from monounsaturated fats like vegetable and olive oils, avocados and nuts helps in the prevention of atherosclerosis by extracting the cholesterol from the artery walls and gets rid of them through the liver. To conclude, high LDL levels and low HDL levels increase atherosclerosis risk, while low LDL and high HDL levels lower them, and other heart related conditions.

As such, it’s time to pay attention to boost this “good” cholesterol that circulates in our blood to live a heart-healthy life as we age. Here are some important tips to religiously follow:

• Sufficient Niacin Intake

  A study by the chief cardiologist of the Cabrini Medical Center in New York, Michael Poon, suggests evidence that Vitamin B3 or niacin helps increase HDL levels. According to the study, 500 to 1000 milligrams intake of niacin daily may benefit people with low HDL levels. However, Poon also warns that niacin supplementation may produce side effects and is not suggested to everybody, especially those with already high HDL levels and taking niacin supplements must be monitored by a doctor.  In cases when supplementation is not advisable, foods that contain niacin may be taken as well.  Examples of such foods include white and dark meat, chicken, mackerel, trout, salmon, veal, lamb, ground beef, peanuts, and many more.

• Drink All-Natural Orange Juice

  A small British study has shown results of a 21 percent increase in HDL levels in three weeks simply by drinking three cups of orange juice per day. This study gives an opening for the effects of antioxidant-rich fruits ad vegetables, and development with regard to this study must be watched out.

• Choose Good Fats

  Cornell University’s Center for Women’s Healthcare’s Food and Fitness Advisor newsletter stated that reduced “bad” cholesterol and increased “good” cholesterol level can be achieved by being wise in choosing a healthier fat that is good for the body, like substituting saturated fats with monounsaturated fats found in olive oil and nuts. Specifically avoid trans fats found in processed foods with hydrogenated oils.

• Eat Soy

  Choice of fat intake is a must in increasing HDL levels, and taking soy products may just provide benefits for the heart if substituted for animal-based products. This is because soy has low saturated fats and high unsaturated fats.  Furthermore, soy has high fiber content. According to a soy expert, Mark Messina, PhD, soy protein and its isoflavones raised 3 percent of HDL levels that could lower heart disease risk by 5 percent. He also says that soy could cause a minimal reduction in LDL cholesterol and triglyceride, another type of blood fat, and a possibility of enhancing blood vessel function. Results of other studies showed a 3 percent decrease in LDL cholesterol and 6 percent decrease in triglyceride with three soy servings per day. However, it must be noted that only a non GMO (genetically modified organism) soy must be consumed to acquire the full benefits of soy.

• Drink Alcohol Moderately

  Moderate drinking of alcohol with meals gives not just one, but two actions that help reduce heart risk disease. One is increasing HDL cholesterol levels, and second, it boosts the movement of removing cholesterol deposits from the artery walls. Not just these, but generally, moderate drinking will prevent diseases that may be caused by excessive drinking. When drinking, an ideal choice may be red wine because according to Vincent Rifici of the Robert Wood Johnson Medical School, the antioxidants contained in red wine help slow down HDL and LDL cholesterol oxidation.

• Indulge in Aerobic Exercise

  Indulging in aerobic exercise has been proven by many doctors to be beneficial to the body’s overall health. Doing exercise for at least 30 minutes in most days of the week increases HDL levels. According to the University of Missouri, exercising before eating high fat meals considerably raises HDL cholesterol.

• Lose Weight

  According to the National Cholesterol Education Program (NCEP), being obese or overweight is listed to be one cause of low HDL levels. Burning at least 1200 calories with exercise each week and losing weight if overweight may also just do the trick. For every pound of fat lost, there is a one percent rise in HDL.

• Stop Smoking

  Experts have also agreed that refraining from smoking may increase a bit of HDL. A study at Vanderbilt University showed a 7 point increase in HDL levels within just a week of quitting smoking. It could also provide an average of 4 milligrams per deciliter increase in HDL levels. If immediate smoking cessation may not be possible, aids like nicotine replacement products and counseling may help patients quit smoking.

Sources
webmd.com
medicinenet.com
ivillage.com
sixwise.com
drmirkin.com
medicineworld.org