Cholesterol today is a household word. It has been deemed the root cause for just about every case of heart disease in the last 2 decades. As such almost everyone today is cholesterol-fearing. Nearly everyone I know parrots about it demonizing it, completely ignorant to the fact that without it, they would just not be! Worse still, the half-baked knowledge about Cholesterol has been instrumental in demonizing a variety of foods. “Eggs and saturated fat anyone?”

“Gosh no! I don’t want to bleed cholesterol.”

That’s the problem right there! The belief today is to keep it as low as possible or suffer the consequences. But what if cholesterol wasn’t in fact the cause of all evil? What if in fact it was essential to one’s health? 

the What ? 

The word Cholesterol has Greek roots, not unlike many others. Cholesterol is an organic molecule synthesized by all animal cells. It is a soft, white, waxy substance that is found in every single cell of your body i.e. vital! It’s made up of lipids, which are molecules of fat. Typically the body produces about 1 gram of cholesterol daily and the body’s content of cholesterol at any given time is approximately 35g.

A vast majority of the body’s cholesterol requirement is accounted for by self-production. The body titrates the production against that ingested in food. So if foods high in cholesterol are ingested, the body’s own production falls to accommodate this. In addition to producing cholesterol the body recycles it as well. This means that cholesterol excreted from the liver into the digestive tract is re-absorbed in the small bowel back into the blood stream for reuse. This is

the case with approximately 50% of the body’s cholesterol. The remainder is excreted in faeces.

The cholesterol made by plants is different to that made by animals. These are called Phytosterols and when ingested, compete in the small bowel with animal cholesterol for absorption thereby potentially lowering the recycling efficiency. However when the small bowel absorbs Phytosterols, they are then re-excreted back into the GI tract.

the Why ? 

Cholesterol serves several functions within the body.

• In the cell it forms an integral component of the cell membrane structure and protects viability. It further allows animals cells to be fluid and change shape unlike plant and bacterial cells.
• Cholesterol is an essential precursor in the synthesis of steroid hormones like testosterone, estrogen, cortisol, aldosterone, Bile acids (necessary for fat digestion) and vitamin D.
• Cholesterol plays a role in nerve conduction and helps conduct the impulses more efficiently. It also plays a role in the functioning of memory.
• There is much evidence to suggest that cholesterol further plays an important role in psyche and one large Dutch research study found that men with low cholesterol levels had greater incidence of depression. Cholesterol affects serotonin metabolism and a Canadian study provides evidence for the fact that the lower one’s cholesterol levels, the more like he/she is to commit suicide when in depression. Other studies too indicate and support a relation between low or lowered cholesterol levels and violent, aggressive behavior.

Bottom line – Cholesterol IS essential and NOT evil !

the problem ? Is there one ? 

As it is with any other commodity, so it is with cholesterol; moderation is key! Excessive cholesterol is bad, just like excess sugar is bad Sweet Sorrow [Part 1].

Conventional medicine will tell you that there are good fats and bad fats. The good fats are commonly referred to as HDLs or High Density Lipids and the bad fats are LDLs or Low Density Lipids. Physicians and nutritionists have engrained it into our psyche that LDLs cause strokes, heart attacks and obesity. They deposit on the insides of our blood vessels causing narrowing (this is medically termed ‘atherosclerosis’) and et voila – blockage which if in the heart equals ATTACK!

What are HDLs and LDLs ? They are fats that combine with proteins so that they can be transported in the bloodstream; fat and water doesn’t mix and so fats on their own can’t travel in the blood. LDL and HDL are forms of proteins and are far from being just cholesterol. LDL particles come in many sizes and large LDL particles are not a problem. Only the so-called small dense LDL particles can potentially be a problem, because they can squeeze through the lining of the arteries and if they oxidize, otherwise known as turning rancid, they can cause damage and inflammation.

To obtain levels for the various fats and cholesterol, a lipid profile test is done and typically if LDLs and Cholesterol is high, medication and treatment is ensured to prevent heart disease. However there is increasing evidence to suggest that these numbers don’t accurately predict heart disease incidence and occurrence and increasingly the HDL percentage and Triglycerides to HDL ratio is being taken into account.

If your arteries are damaged, a very similar process occurs inside of your body, except that a "scar" in your artery is known as plaque. This plaque, along with the thickening of your blood and constricting of your blood vessels that normally occur during the inflammatory process, can indeed increase your risk of high blood pressure and heart attacks. Notice that cholesterol has yet to even enter the picture. Cholesterol comes in because, in order to replace your damaged cells, it is necessary.

Because high levels of Cholesterol were found in sites of arterial inflammation it came to be factual that high cholesterol was the cause of heart disease. As a result, the Western developed world made radical changes to their diets by cutting out butter, red meats, animal fats, eggs and replacing them with more processed grains, more vegetable oils, and more high-fructose corn syrup, all of which are nutritional disasters. This “low fat diet” became the cause for the epidemic of Obesity and Diabetes in the modern world both of which lead to increased inflammation in the blood vessels and therefore cholesterol increase in the body.

There are other factors too which result in the inflammation being discussed here. These include:
 

• Excessive consumption of trans fats
• Sedentary lifestyle with minimal or no physical activity
• Smoking and alcohol excess
• Stress
• Excessive consumption of sugar and grains
• Oxidized cholesterol which is what occurs when cholesterol has gone rancid in food i.e. overcooked
• Age and gender – sadly men are more likely to have high levels of cholesterol with increasing age than their female counterparts
• Genetics – some people are more prone to having high cholesterol levels simply because of the genes they’ve inherited. 

the What to do 

Now just because cholesterol seems suddenly less ‘evil’ doesn’t mean one can gorge on saturated fatty foods without a care in the world. If your calorie intake exceeds that which you burn then fat and weight gain is inevitable and obesity in turn is the root cause of infinite health disorders and diseases.

What it simply means is that one needs to be aware of what are the risk factors and take measures accordingly.

1. The first and foremost would be to get a lipid profile blood test done to assess and evaluate whether you have an imbalance in one or more parameters.
2. Once cholesterol levels are determined, dietary modifications need to be made. It’s best to consumer healthy fatty foods like olive oil, coconuts and coconut oil, organic raw dairy products with low fat percentages like butter, cream, sour cream, cheese, avocados, raw unsalted nuts, seeds and eggs cooked correctly.
3. Instead of red meats like beef and pork opt for leaner meats like chicken, fish and turkey
4. Increase the amount and variety of fresh fruit, vegetables and wholegrain foods you have each day. Good sources of soluble fiber include oats, certain fruits (such as oranges and pears) and vegetables (such as brussels sprouts and carrots), and dried peas and beans. Eating oats and legumes can lower LDL cholesterol by five per cent. Food components like saponins (found in chickpeas, alfalfa sprouts and other foods) and sulphur compounds (like allicin – found in garlic and onions) may also have a positive effect in lowering cholesterol levels.
5. Engage in aerobic and anaerobic exercise. Honestly if more people would jump onto the fitness bandwagon, more than half the diseases and disorders of modern day living could be kept at bay. Nothing will moderate and regulate cholesterol metabolism in the body like exercise. Indulge in HIIT Cardio at least 3-5 times a week and throw in 2-4 sessions of strength and weight training. Check out the Haute Body videos for quick, simple and easy workouts that can be done sitting at home. It is important to keep your body weight and body fat percentage within normal ranges because obesity is what directly leads to heart disease.
6. Ensure you’re blood sugar levels are normal. A simple blood test and consultation with your physician should establish this. Elevated blood sugar levels are directly linked to plaque formation in blood vessels. If blood sugar levels are high then eliminate all processed sugars in your diet completely deriving only a very tiny proportion from fruit.

the What nots 

If you are determined to have high levels of cholesterol do NOT :

1. Overindulge in fatty meats like beef, pork, shrimp and especially eliminate processed meats from your diet.
2. Eat processed foods like chips, takeout food, cakes, biscuits, pastries, deep-fried foods – basically anything that comes in a packet! Buy whole ingredients and cook your food yourself. The RYE Kitchen is a great place for super healthy, speedy and nutritious recipes
3. Smoke! Just don’t.
4. Consume excessive amounts of alcohol. Check with your physician with regards to where you stand but keep this to a bare minimum. Binge drinking is a complete NO!
5. Ignore or avoid emotional stresses and challenges. Believe it or not, the more stressed you are, the more your Cholesterol levels shoot up. Remember, cholesterol increases because of inflammation and inflammation happens when any part of the body is ‘irritated’ by a stimulant. Mental stress causes inflammation of the nervous system. Engage in therapeutic practices like yoga, meditation, exercise etc. Take time off from work and spend time on your hobbies – RYE