Improving Cholesterol Levels with Diet and Lifestyle Choices

Cholesterol often gets a bad reputation, but it plays a vital role in your body’s overall health. It is a waxy, fat-like substance found in every cell, essential for building cell membranes, producing hormones, and aiding digestion. Understanding cholesterol’s functions and how it affects your health can help you make informed choices about your lifestyle and diet.

Oats are high in fiber, which can help reduce LDL cholesterol. Fruits and nuts add healthy nutrients and fats

What Is Cholesterol and Why Does It Matter?

Cholesterol is a type of lipid (fat) that your body needs to function properly. It is produced mainly by the liver and also comes from the food you eat. Cholesterol is crucial for:

• Cell membrane structure: It keeps cells flexible and stable.

• Hormone production: It is a precursor for hormones like estrogen, testosterone, and cortisol.

• Vitamin D synthesis: Cholesterol helps your skin produce vitamin D when exposed to sunlight.

• Bile acid formation: These acids help digest fats in your diet.

Without cholesterol, your body would struggle to perform these essential functions.

There are two main types of cholesterol

Low-density lipoprotein (LDL): Commonly referred to as "bad cholesterol," elevated levels can raise the risk of heart disease and stroke by:

• causing plaque to accumulate in artery walls, which reduces the diameter of blood vessels

• narrowing blood vessels, which restricts blood flow to the heart and leads to chest pain or angina, or peripheral artery disease causing pain in the limbs and mobility issues.

• resulting in a heart attack if the artery becomes completely blocked

• causing plaque to break off and become lodged in arteries near the brain, leading to a stroke

High-density lipoprotein (HDL): Known as "good cholesterol," it helps remove LDL from the bloodstream, transporting it back to the liver. Higher HDL levels are linked to a lower risk of cardiovascular problems.

Cholesterol levels a measured through a blood test called a lipid panel. The results typically include:

• HDL cholesterol ('good cholesterol')

• LDL cholesterol ('bad cholesterol')

• Triglycerides (another type of fat in the blood)

• Total cholesterol. This is the total amount of cholesterol in your blood, which is the HDL and the LDL added together.

• Total cholesterol/HDL ratio (cholesterol ratio). Your cholesterol ratio is important because it shows the amount of ‘good cholesterol’ versus the amount of 'bad cholesterol'.

There isn't a normal cholesterol level that applies to everyone. Your ideal cholesterol level depends on your overall risk of heart attack and stroke. Your health provider can provide this risk assessment.

Reducing cholesterol with diet

Diet plays a significant role in managing cholesterol levels. While genetics and other factors influence cholesterol, making smart food choices can help reduce LDL and increase HDL.

Here are some practical dietary tips:

1. Choose healthy fats: Replace saturated fats found in butter, cheese, and red meat with unsaturated fats from olive oil, avocados, and nuts.

2. Eat more fibre: Soluble fibre in oats, beans, lentils, and fruits helps lower LDL cholesterol by binding it in the digestive system.

3. Limit trans fats: Avoid processed foods and baked goods containing hydrogenated oils.

4. Increase plant sterols - plant equivalent to cholesterol – they have a controlling influence on cholesterol synthesis (olive oil, soy beans, legumes, peas, peanuts, almonds are a few examples)

5. Include fatty fish: Omega-3 fatty acids in salmon, mackerel, and sardines support heart health.

   
   

Seek Help

Collaborate with a Nutritionist for a comprehensive approach to your diet and lifestyle - beyond diet, engaging in regular physical activity, keeping a healthy weight, and refraining from smoking are crucial for cholesterol management. Schedule a session with me at livingcure.co.nz and we will work together to develop a plan for a healthier you.