High Cholesterol Foods

Cholesterol Level

For a few decades now, we have been conscious of our diet and have been advised by doctors, dietitians and health experts to reduce our fats and cholesterol intake for the purpose of moderating our cholesterol levels. But what do we really know about cholesterol and why do we need to moderate our intake of it?

Cholesterol is a fatty, waxy substance found in the body. A large percentage of the cholesterol found in our body is produced by the liver (75%) while the rest of it is absorbed through our food consumption (25%). The long running belief of people and health experts is that to maintain a healthy body and to prolong our lives, we must keep our cholesterol levels low. This is because cholesterol is believed to be the main cause of atherosclerosis which entails the inflammation and hardening of the blood vessels, allegedly due to the accumulation of cholesterol along the walls of the arteries.

But recent studies have shown that Cholesterol is actually good for the body. Cholesterol is a lipidic substance that is responsible in building cell membranes and are important to produce and regenerate cells. Research also states that cholesterol is a precursor to steroid hormones, meaning without cholesterol, the body cannot produce these hormones necessary for our survival.

Because of the emergence of these recent studies, two types of lipoproteins, which are usually mistaken to be types of cholesterol were discovered. These are the Low Density Lipoproteins (LDL) and the High Density Lipoproteins (HDL) which are the new determinants of whether a person’s Cholesterol level is still healthy or already dangerous.

LDLs and HDLs are proteins that transport lipids or cholesterol within the body. Since cholesterols are oily substances, they are hydrophobic and will not be able to circulate through the blood vessels together with the blood (made mostly of water). This is where the lipoproteins come in – they carry the cholesterol around the body through the blood vessels and have no problems doing so because lipoproteins are hydrophilic substances.

LDLs carry the proteins from the liver to the cells while HDLs carry the cholesterol from the cells back to the liver either for recycling or discharge. With the roles of these two different lipoproteins in mind, the term “bad cholesterol” and “good cholesterol” was coined.

It is believed that a high level of LDL will cause a blockage or obstruction in the blood vessels causing atherosclerosis. And from this belief, LDLs are considered as bad cholesterols. On the other hand, since HDLs transport the cholesterols from the cells back to the liver, these proteins are then considered as good cholesterols. These are the main considerations of people when maintaining their cholesterol levels: they make sure that the good cholesterol in the body is high while the bad cholesterol is kept low.

But a new study on cholesterol, lipoproteins and their connection with atherosclerosis have risen and developed new theories.

Based on these recent studies, cholesterol is not bad to the body at all. In fact, the recent research tells us that the less the cholesterol found in the body, the higher the risk of the person from suffering cancer, mental illnesses, and various other sicknesses.

Apparently, the myth that LDLs are bad cholesterols was nothing but a misconception based on the belief that atherosclerosis is the accumulation of cholesterol molecules in the arterial wall. It was found out with the new research that cholesterol actually is not the cause of the mentioned disease and atherosclerosis is not an accumulation of the lipidic substance.

The true culprit to heart related sicknesses are oxidation and glycation. These two chemical reactions act in different ways but the effects are the same.

Oxidation is a process where a molecule loses an electron or gain oxygen molecule covalently or increase in oxidation state making the molecule ionically charged and unstable. When a Low Density Lipoprotein becomes oxidated and gets in contact with the walls of the artery, it causes a reaction on the tissues causing an inflammation. This inflammation will attract macrophages, which is a type of white blood cells, that will attempt to heal and repair the damage. The macrophage will absorb the oxidized lipoprotein in order to process it, break it down and prevent it from causing any more damage. But since the white blood cell is composed primarily of water and LDL carries the hydrophobic cholesterol, the white blood cell will not be able to process the hazardous substance completely until it ruptures spreading the oxidized cholesterol around the walls . This will attract even more macrophages that cannot remedy the situation causing a cycle of attracting macrophages and spreading the oxidized cholesterol. When this happens, an atheroma will be formed. This will cause the hardening and the blockage in the artery leading to atherosclerosis.

Atheromatous plaque was once believed that it was a huge deposit of fats and cholesterol in the blood vessels but actually, these are the accumulation of white blood cells that attempted to repair the damages caused by the reaction of the tissues in the arterial walls with the oxidized LDL. Based on this sequence of events, the level of cholesterol doesn’t have a direct relationship with atherosclerosis at all.

Glycation on the other hand is another chemical reaction that causes atherosclerosis. This is caused by the chemical bonding of sugar to proteins and to DNA. The sugar that has bonded with the protein will eventually be modified into a molecular structure called Advanced Glycation Endproduct (AGE). This new substance will interfere with the functions of the proteins that it has bonded with. Furthermore, AGE could also attach itself with adjacent protein strands through covalent cross links.

These cross links reduces the flexibility and elasticity of proteins causing them to stiffen. Also, these cross links may cause inflammation on tissues and may trigger auto immune responses from the body.

If a lipoprotein got cross linked, it would result to serious repercussions on the body. When this cross link gets in contact with the arterial wall, it would cause an inflammation which will trigger the immune system. After this, the whole process that will lead to atherosclerosis will start.

Based on this new study that emerged regarding the true cause of atherosclerosis, some experts believe that keeping the cholesterol level low will not guarantee a healthier body. It is actually bad for you to keep your cholesterol level too low because it plays an important role to keep our body healthy. What we can do though is maintain a level of healthy LDL’s plus a high level of HDL to clean up any free cholesterol that could cause the build up of plaque in the arteries.

To be safe, have your cholesterol level checked once in a while to see if you are still healthy. When checking your cholesterol level, your HDL and LDL counts are determined. Since lipoproteins are the carriers of cholesterol and triglycerides, which are both hydrophobic substances, knowing their numbers and ratio would determine if you are at risk. The safe HDL and LDL levels are:

• Total: 4 to 5.5 millimoles / liter
• LDL : should be less than 3.5 millimoles / liter
• HDL: should be more than 1.0 millimoles / liter
• Triglycerides: should be less than 2.0 millimoles / liter
• LDL to HDL ratio: should be less than 4

Although it is not cholesterol that is the actual cause of plaque build up, avoiding the oxidation of LDL molecules will prevent the occurence of the series of events that will lead to atherosclerosis. This is the reason why we want our LDL levels to be lower. Also, a good way to prevent any illness would be to intake as much anti oxidants as possible to prevent oxidation of cells and molecules in the body.

How to Lower Cholesterol Level

There are a lot of ways to lower the level of cholesterol. But these ways’ effectiveness on people vary from one individual to another. Some of these suggestions may work for you while some may not, the best way is for you to consult your physician first just to be sure and to avoid complications.

The first thing you must remember is that cholesterol, by itself isn’t necessarily bad. In fact, our body needs cholesterol. What we want is to have a fluid and smooth transport of the cholesterol from the liver to the tissues. With this in mind, what we really want to do is to make sure that our Low Density Lipoproteins (LDL) will not get rancid by getting stuck in the linings of the arteries and that we have enough High Density Lipoproteins (HDL) to clean up excess cholesterol from our tissues.

There are a various ways of accomplishing these and they will require lifestyle changes. It will be difficult since most of it entails giving up the pleasures of our palate and an immense effort to get off the couch.

The first and most obvious step would be to avoid eating food rich in cholesterol or saturated fats. Although most of the cholesterol found in our body is produced by the liver, our intake of food rich in saturated fat and cholesterol also contributes to the level of cholesterol in the body. Although we have reiterated that cholesterol by itself isn’t bad for the body, too much of anything is always bad.

A complete and healthy diet also allows not only the lowering of the levels of LDL but also the decrease of triglycerides. By eating a healthy diet requires the intake of soluble fibers that could be taken from fruits and vegetables. These soluble fibers help reduce the number of LDLs and triglycerides.

Reduce carbohydrate intake. Carbohydrates, in particular, glucose and fructose, is our source of energy. Again, just like cholesterol, carbohydrates isn’t inherently bad. The problem is that when we are not able to consume or utilize the carbohydrates in our body, it will be broken down either into triglycerides, which will act as stored energy or may be converted to cholesterol as well. It would be advisable to, instead of consuming food with simple sugars, eat food with complex carbohydrates. This way, the production of triglycerides and cholesterol will be postponed.

Exercise would be the most common advice you will hear. Getting physical would definitely help increase the HDL level in the body. More HDL means more lipoproteins to clean up and pick up excess cholesterol form the tissues. With more HDL collecting cholesterol, the probability of having or experiencing any type of cardiovascular illness will be less.

Regular intake of anti oxidants. The number of LDLs will be dangerous to the body if it gets oxidized. A normal, healthy LDL cannot cause any damage to the endothelium which will to atherosclerosis. But an oxidized LDL will cause not only damage to the endothelium but trigger a chain reaction that will cause harm for the body. It is important to take precautions against these possibilities and the best way to avoid these is by having regular dosages of antioxidants.

There are drugs as well that will inhibit the production LDLs in the body. Statin drugs have become popular nowadays as precautionary drugs. It has the ability to reduce cholesterol level by 60 to 70 per cent. But as we said earlier, this might not be as effective to you as it would be to other people. There are other drugs out there as well but it would be best to consult your physician first before purchasing any type of drug.

Now these steps that we have posted are merely suggestions that you could take in order to reduce the probability of incurring heart related illnesses. These may or may not be effective to everyone who will try them. The most important thing is for you to be aware that there are risks in having too much cholesterol in the blood and by not lowering your cholesterol level, you are increasing the risk of a fatal catastrophe.

Good Cholesterol

Doctors, Dietitians, and Health Experts all advice that we should keep our Good Cholesterol up and that we maintain the quality of our good cholesterol. But what really is good cholesterol and why do we need it?

This good cholesterol that most advertisements and drug companies speak of is not actually a type of cholesterol but rather a lipoprotein. There is only one type of cholesterol and that is “Cholesterol”; there is no good cholesterol nor bad cholesterol.

Lipoproteins however have five types and each type has its own function and characteristics. Two of the more popular lipoproteins are LDLs and HDLs. These two popular kinds of lipoproteins are the ones that are usually mistaken by people as bad and good cholesterol.

High Density Lipoproteins (HDL) are lipoproteins that contain the highest proportion of proteins in its make up. Its primary function is to retrieve cholesterol from the tissues within the body and return it to the liver for recycling. Based on this function, it is referred to as the “good cholesterol.”Low Density Lipoproteins (LDL) on the other hand are considered to be “bad cholesterol” because it carries cholesterol from the liver to the tissues.

It is believed that to reduce the risk of heart illnesses, one must maintain high levels of HDL in the body while keeping a low count of LDL that delivers cholesterol to the tissues. This may help reduce the risk of atherosclerosis and other heart related diseases but it is also important to remember that by merely increasing the HDL level in the body is not enough to reduce the risk of heart diseases. What you want is to maintain a high level of “good quality HDL” that will collect the unused cholesterol from the tissues and not just a high level of HDL.

LDL Cholesterol

Low Density Lipoproteins are vessels used by lipidic substances to travel within the aqueous blood stream. Fatty substances like Cholesterol and triglycerides cannot travel, let alone, mix with the blood within a person’s body because oil and water don’t mix.

But the body needs both cholesterol and triglyceride to survive. The body uses cholesterol to regenerate cell membranes, create new cells and produce steroid hormones. Triglyceride, on the other hand are fat cells used by eukaryotes to store energy. This means that both these lipidic compounds are essential for the human body’s survival.

Unfortunately, since these lipidic substances cannot move freely within the water dominated body, they require transports to move from one place within the body to another where they are needed the most. In these situations, the transports that they use are lipoproteins. But depending on their destination, the lipoprotein that carries them may vary.

Low Density Lipoproteins (LDL) carry cholesterol and triglycerides from the liver, where they are made, to the tissues around the body. These LDLs, just like every lipoprotein, is a substance that is composed of both proteins and lipids. The outer layer is made of proteins which allows it to move and mix with water in the blood stream while the inner layer is lipidic which makes it compatible with other fatty substances allowing cholesterol and triglyceride to be stored in the core.

Since it’s purpose is to deliver cholesterol to the tissues, and since we were led to believe that cholesterol is bad for the body because it causes atherosclerosis, it paved the way for a belief that the cholesterol carried by LDLs are hazardous. Thus, the term “bad cholesterol” was associated with LDL.

Recently, there are doctors and health specialists that are trying to correct this misconception. The truth is that LDL is not bad cholesterol, it’s not cholesterol at all. And as much as LDL is no cholesterol, the package carried by this type of lipoproteins are not bad cholesterol either. The fact is that all cholesterols are the same. Whether it is carried by HDL or by LDL, cholesterol is cholesterol. There is no bad cholesterol nor good cholesterol.

Now, you might be asking how atherosclerosis are formed and what creates them.

Atherosclerosis was believed to be the accumulation of fats and cholesterol along the arterial endothelium causing the hardening of the arteries and blockage of the blood vessels. But according to recent studies the hardening of the arteries isn’t caused by the collection of cholesterol sediments along the arteries but the accumulation of white blood cells trying to repair damaged cells.

Atherosclerosis apparently is caused not by the amount of cholesterol in the body but the oxidation of LDLs which carry cholesterol.

When LDLs enter the arteries, it is susceptible to oxidants being pumped by the heart. These oxidants will alter the LDL’s chemical make up, thus oxidizing it. These oxidized LDLs will become hazardous for human tissues. When they get in contact with other tissues, the endothelium in particular, it will cause an inflammation that will trigger the immune system. The immune system will send macrophages, a type of white blood cell, to repair the damages. It will absorb the oxidized LDL to process it but since it carries lipidic substances, the macrophage will not be able to repair the damage totally. With this, more macrophages will be called to the scene to help repair the damages until layers upon layers of macrophages will collect in that area of the artery blocking the blood vessel.

Based on this explanation, some specialists now believe that healthy LDLs are not the main cause of atherosclerosis at all. The danger only arises when these LDL molecules are exposed to free radicals and become oxidized.

With this, the recommendation of these specialists is that we should have a regular intake of antioxidants to prevent the damaging of any particles or molecules within our body that will cause any type of maladies, or diseases. Of course, to minimize the chances of having an LDL oxidized by free radicals, it would be wise to lower the count of LDLs in the body.

HDL Cholesterol

Apolipoproteins are types or proteins that bind to lipids and create a new substance called “lipoproteins”. This new substance is unique and interesting aside from being an important substance in the body. It’s outer shell is composed mostly of proteins which allows it to be hydrophilic, or water soluble while the inside is lipidic which is compatible with cholesterol and triglycerides.

Since cholesterol is hydrophobic, it cannot travel nor mix with the water based blood stream so it will require a transport to travel from one point in the body to another. The transport that will carry these cholesterol molecules around the body are the lipoproteins. These lipoproteins will absorb cholesterol molecules and store them within tits core as it travels around the blood stream.

There are five known kinds of lipoproteins and all of which have its own characteristics and functions. These lipoproteins are: the Chylomicrons, Very Low Density Lpoproteins (VLDL), Intermediate Density Lipoproteins (IDL), Low Density Lipoproteins (LDL) and the High Density Lipoproteins (HDL). Of the five lipoproteins, the HDL and the LDL are the most popular because of their functions in the body.

The LDL, which carries cholesterols and triglycerides from the liver to the tissues are usually referred to as the “bad cholesterol” while the HDL, which carries cholesterols from the tissues to the liver are referred to as “good cholesterols”.

Now how do these HDLs function?

HDLs, move within the blood stream. As it moves around the body, it collects unused cholesterol from tissues. It will absorb these lipidic substances and store them in its core as it travels around the body. When it starts its rounds, the HDL’s shape is usually flat, but as it picks up cholesterols along the way, this lipoprotein will grow and change in size making it spherical. It will continue to grow as it absorbs cholesterol from the tissues and other lipoproteins. Then the cholesterol that it is carrying will be brought back either to the liver for excretion or recycling or to steroidogenic organs such as the ovaries, testes and adrenals.

One hypothesis which also led to the belief that HDLs are good cholesterols is that HDLs are capable of picking up the lipidic substances from the atherosclerotic areas of the arteries and deliver them back to the liver for excretion.

Based on the process and the function of these HDL molecules, it is obvious and easy to understand why this type of lipoproteins is very important for the body. With HDLs, our body maintains its health by keeping the unused cholesterol moving and preventing them from being rancid. At the same time it has properties that allow it to protect the body from suffering serious heart related illnesses.

High Cholesterol Foods

If you want to avoid the increase of your cholesterol level, it is important that you avoid food that contains too much fats and cholesterol. More importantly, what you need to be conscious of is not just any type of fats but saturated fats.

Saturated fats, which contains no double carbon bonds have more hydrogens in them making them hydrogenated. These hydrogenated biomolecules have more calories. Although it could provide more energy as compared with unsaturated fats, the hydrogenated fats will be harder or more difficult to break down through metabolism. Because of this, it is possible that the saturated fats will be deposited together with the adipose cells in the body. Saturated fats also contribute to the increase of LDL levels in the blood as well as reduce the number of HDL, which helps protect the body from certain diseases.

Here is a short list of food that contains high amounts of cholesterol. And as you will see, these same food also contains high amounts of saturated fats. Each of the items will have a corresponding number which indicates the amount of cholesterol it has (in milligrams) for every serving of 100 milligram.

These are just samples of food rich in cholesterol and saturated fats. If you will observe, majority of the food products which contains a large amount of cholesterol in them are meats and dairy products. That is why it would be very difficult for many to control their cholesterol levels - high cholesterol food are the best tasting food available.

These information we have listed are lacking, It does not contain a complete list of food products available in the market that may contain saturated fats and high cholesterol. To be safe and to be aware of the nutritional values of the food you have, It would be best to consult dietitians and nutritional experts for a more detailed list.

Also, be aware that the items in the list are sources of other important nutritions that our body requires. These high cholesterol food products are also rich sources of proteins, and fatty acids that play a big role in our body functions, growth and tissue regeneration.

That is why it is very important to consult with nutrition experts about which food products to avoid and which food products would you substitute to these that will provide you with your other required nutrition.

Low Cholesterol Diet

Most heart experts suggest that for people to avoid suffering heart related illnesses, we should avoid the consumption of high cholesterol food and maintain a low cholesterol diet. It is believed that a high cholesterol diet,composed mostly of saturated fats, contribute to the increase of LDL levels in the blood.

Since it is the Low Density Lipoproteins (LDL) that are susceptible to oxidation, it is believed that the less LDL you have, the less likely you will experience or suffer from atherosclerosis. Based on studies, it is observed that a low cholesterol diet helps in maintaining and controlling the level of LDL in a person’s blood. That is why it is advised to patients who are suffering from heart related illnesses to have a regulated and low cholesterol diet.

Following a low cholesterol diet is not simply changing the food items in your refrigerator with low fat products. It is a major modification and changing of your lifestyle. Aside from having a complete and healthy diet, you should include exercise in your daily activities to burn the excess fats that you have stored in your body for years.

To assist you in your attempt to change your lifestyle to a healthier one, we are going to give you some suggestions. Here are some of the things you should remember and include in your low cholesterol diet:

• Eat a lot of fruits and vegetables. They are low in calories, most have no fats or cholesterol and they are rich in soluble fiber.

• Eat less food with high saturated fats

• Eat less food with high cholesterol

• Reduce your intake of carbohydrates. If possible, consume food with complex sugars in place of simple sugars. High levels of carbohydrate intake has been proved in recent studies to contribute to the increase of cholesterol levels

• Substitute whole dairy products with low fat dairy products

• Minimize red meat consumption. Red meat also contributes to the increase of cholesterol levels in the blood

• Use oils with unsaturated fats when cooking.

Aside from these, an added daily aerobic work out would help significantly in lowering the levels of cholesterol and fats in your body as well as increase the number of HDLs in your blood. By combining a healthy diet and a daily physical workout, you will be able to maintain and control the level of cholesterol in your blood.

Your daily work out doesn’t have to be a rigorous physical activity. It could be as easy or as simple as walking or as fun as boxing. It all depends on what you and your body can do but more importantly, as long as you sweat off the adipose cells in your body, then you would be fine.

Lower Cholesterol Through Aerobic Exercise

We normally attach high cholesterol levels with obesity or with weight problem. The reason for this is that people who are overweight tend to have a diet that contains substances that, in right amounts would be beneficial for the body; but in excess could be dangerous to your health. The likes of which are carbohydrates, fats and cholesterol.

This could be bad to a person’s health and anyone who is overweight must do something to prevent any mishap that could take place in his body. To do so, one must reduce the levels of sugar, fats and cholesterol in the body to maintain his or her health.

The best method of reducing the levels of these substances in the body would be through physical activity or aerobic exercises. Aerobic exercise or aerobic activity would be anything that involves physical movement using the large muscle groups leading to a person breathing more rapidly, causing higher intake of oxygen.

What happens when you perform aerobic exercise is that you burn more calories that could turn into fats if not consumed, as well as burn off excess fats if the there are no more calories to burn. By doing so, you could maintain or reduce your weight and at the same time, prevent weight gain.

Aerobic exercise could also help in developing and building muscles in your body. More muscles mean higher metabolism and higher metabolism will lead to more energy needed to be consumed by the body. This would mean that if you have a higher muscle mass, your body will burn more calories or fats compared to people with less muscle mass. Take note, that muscles will burn calories even if you are not doing any exercise, so if you have high muscle mass, even if you are seated, you’re still burning calories.

Aerobic exercise also helps in increasing your HDL level and decreasing your LDL level. This means that if you perform regular Aerobic Exercise, you could also maintain your cholesterol level to a more manageable and safe level, thus preventing yourself from suffering any serious illness connected to it.

A regular physical activity contributes a lot more to your health and these things discussed in this article are just samples of them. But definitely, you should include in aerobic activities in your lifestyle to ensure a better quality of life.