Before blaming family genetics,
or panic over the latest blood test, it's important to first remember that
cholesterol is, first and foremost, an essential molecule, without it there
would be no life, and also - that we have the ability to influence the
level of cholesterol in our bodies.
The body is an amazing system,
and if a healthy body creates cholesterol, then it is indeed an essential
material in our bodies:
- Cholesterol is used to build
needed steroids.
- Cholesterol is used to build hormones like estrogen, progesterone and testosterone.
- Cholesterol is vital for the creation of vitamin D.
- The membrane of every cell in our body contains cholesterol.
- Cholesterol is used to build hormones like estrogen, progesterone and testosterone.
- Cholesterol is vital for the creation of vitamin D.
- The membrane of every cell in our body contains cholesterol.
When there's
too much cholesterol
A situation of higher than normal
levels of cholesterol can be worrying, because it may build inside the
blood vessels and cause coronary diseases, which may lead to heart attacks
or stroke.
As of today, the normal range
of cholesterol in the body is up to 200 mg.
The common medicine to take
care of additional cholesterol delay the enzyme that takes part in the
process of creating cholesterol in the liver so in fact we limit the rate
of building our own cholesterol. But is it logical for us to limit the
internal creation of cholesterol without addressing the external source?
Nutrition will always be at the forefront of dealing with a surplus of
cholesterol.
How can we
reduce the levels of cholesterol?
- Reducing or eliminating animal
foods: Beef, chicken, fish, eggs, dairy products and especially foods rich
in fat and cholesterol.
Consuming Phytosterolsthat
come from vegetation. Phytosterols have a similar chemical structure to
cholesterol and because of this similarity they both compete for absorption
by the lower intestine, and so consuming them will reduce the amount of
cholesterol absorbed. A good daily amount would be 1.5-2.5 grams
a day.
Best sources for Phytosterols:
Sesame oil and corn oil but also grains, nuts and seeds: wheat germ,
flax seed, wheat bran, peanuts, almonds and cashews, fruits and vegetables:
beets, brussels sprouts, cauliflower, onions, oranges and legumes: peas
and beans. Legumes and grains are a good source of proteins instead of
the fat rich foods.
- Staying away from trans-fats.
Trans fat also appears as vegetable oil that has gone through hydrogenation
in order to make it harder. This fat is not recommended at all and you'd
be best staying clear of it. It is mainly found in processed foods such
as margarine, puff pastry, pastries such as croissants, and processed cakes
and cookies.
A few more
tips...
- Consuming anti-oxidants will
help limit the oxidation of cholesterol and consuming them will help getting
the cholesterol off the artery walls.
- Consuming soluble fibers,
which are abundant in full wheat products, oatmeal, vegetables and fruit.
These absorb conversion salts in the digestion system and the body then
uses cholesterol to make new ones, thus reducing the amount of cholesterol
in the blood stream.
- Daily exercise. We know
it's tough, but you'll thank us when you get less bad cholesterol, and
more good cholesterol.
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Regards
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