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Cholesterol
A waxy, fat-like substance that is produced in the body (liver) and also ingested through the diet, so we have two ways of increasing our body pool. There are two main types of cholesterol, LDL and HDL, these guys carry cholesterol throughout the body. The LDL component is sometimes labelled as "bad" as EXCESS LDL can build up in our arteries, impeding blood flow and over time contribute to the risk of heart disease or stroke (see figure below). On the other hand, we have HDL cholesterol which removes LDL from the arteries and brings it to the liver for processing, therefore some label it as "good". However, it is not this simple, but for the purpose of the piece, we will stick to these definitions for educational purposes, ONLY.
(Source: Setu)
What is Cholesterol?
Cholesterol is a fat-like substance found in all cells, it is also essential in the production of various hormones, vitamin D production and production of bile (aids fat digestion). Importantly cholesterol itself is not harmful, it is EXCESS cholesterol that is the problem. Much like an overflowing cup of water, the excess has to go somewhere, and unfortunately, that is usually where you don't want it - arteries. Cholesterols main dietary source is from meat, eggs and full-fat dairy products.
Key health aspects of Cholesterol
About 75% of our cholesterol is produced by the liver and cells, and the other 25% is obtained from dietary sources, at least for those who consume animal products. Note, excess cholesterol is generally a byproduct of a poor diet and not something that goes haywire internally. Although there is a condition called familial hypercholesterolemia, put simply, higher blood cholesterol levels than normal, which is inherited. This is a conversation for you and your doctor.
Below are some of the detriments of high blood cholesterol levels over time:
- Negative effects on heart health
- Negative effects on blood vessel health
- Negative effects on blood pressure
- Increased risk of heart attack
- Increased risk of stroke
How to prevent high cholesterol levels?
First things first, maintaining a healthy weight and being physically active will bring you a long way. Second, eggs have a bad reputation in terms of cholesterol.
Without going into the details, the current consensus is eggs can increase cholesterol levels in a minority of HEALTHY "hyper-responders". In other words, some people seem to be more susceptible, but these are a small group of people. Healthy people seem to have little to no fear in terms of regular egg consumption (≤ 5 eggs daily). The same cannot be said for at risk-populations (overweight and obese individuals). However, in the context of a healthy individual, there is little to be concerned with.
Some key nutrients and food groups to manage blood cholesterol are highlighted below. (Source: NCBI)
Fruit & Vegetables
Surprise, surprise, fruit and vegetables are important due to their fibre content, low-fat content and also phytonutrient content (plant nutrients).
Interesting Study: Read Here
Takeaway: A high fruit and vegetable intake is protective against more than heart attack and stroke. it extends to all-cause mortality (any/all-cause of death) as demonstrated in the research paper above.
Fibre
Fibre is an interesting and crucial nutrient as it can basically prevent some of the dietary cholesterol from being absorbed, rather it is excreted, thereby reducing total cholesterol load and risk of high cholesterol and a cardiovascular event in the long-run.
Interesting Study: Read Here
Takeaway: A high-fibre diet reduces the risk of heart attacks and strokes. Think legumes, whole grains and fruit and vegetables here. Be generous with servings and consumption frequency. Your health and future self will thank you.
Oily Fish
Interestingly, oily fish has the favourable effect of circulating blood fatty acids, without confusing you with what goes on under the hood, know it can lead to a more favourable fatty acid profile which is indicative of reduced cardiovascular risk.
Interesting Study: Read Here
Takeaway: Oily fish has favourable effects on cardiovascular health. This analysis looked at 14 studies and approx. 1400 people from INTERVENTION studies and provides strong support for the regular consumption of oily fish and heart health.
Additional Considerations
While consumption of most nutrients through natural or fortified foods is preferred, some nutrients may occasionally need supplementation. But, please discuss with your physician or healthcare provider.
Interesting Study: Read Here!
The study in focus above looked at 54 investigations with over 2,000 participants. It looked at oils and their effect on circulating fatty acid levels. Rapeseed and sunflower oil were highly correlated with favourable blood concentrations. Whereas, butter and coconut oil showed the opposite effects. These results are consistent with the understanding of fatty acid compositions and effects on blood concentrations. In addition, it adds to a research pool that is in agreement with these results, which is highly important. As no study EVER proves anything.
Want to learn more?
Here at Plent, we are different than most other supplement retailers out there. We are committed to consumer education and empowerment, brand transparency and quality assurance of all our own supplements. For this reason, we want all our customers to have a full and rounded understanding of the world of supplementation. If you would like to read more about cholesterol from the experts, check out the links below: