Understanding Cholesterol and What Raises It

Most people know a little bit about cholesterol. They know it is in our bodies, that there is "good" and "bad" cholesterol and that our cholesterol is based off how we eat. I am the type of person who does best to follow orders if I understand why I should do something in the first place. So I wanted to provide a little break down on cholesterol. 

Cholesterol is a waxy substance found in all parts of the body. It helps make cell membranes, some hormones, and vitamin D. Cholesterol comes from two sources: some is produced by the body from the fats that a person eats and some cholesterol originates from the foods an individual eats. It is found among the fats (lipids) in the bloodstream and in all body cells. Most of the cholesterol in the blood is manufactured in our livers from a wide variety of foods -- but especially from saturated fat. Only a relatively small amount comes more from the cholesterol-rich foods we eat, such as meats, poultry, fish, seafood and dairy products. High levels of cholesterol in the blood (hypercholesterolemia) is a major risk factor for coronary heart disease, which can lead to heart attack.

Cholesterol and other fats cannot dissolve in the blood, but instead are transported in the blood by special carriers called lipoproteins. These include low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL cholesterol ("bad cholesterol") is the major cholesterol carrier in the blood. When present in excess, LDL can slowly build up within artery walls and contribute to the formation of plaques that can clog those arteries. This condition is known as atherosclerosis. HDL cholesterol ("good" cholesterol) is lipoprotein that tends to carry cholesterol away from the artery wall. HDL is known as "good" cholesterol because a high level of HDL seems to protect against heart attack, whereas low levels of HDL are associated with an increased risk of heart. Physicians use the ratio of total cholesterol to HDL cholesterol to assess patient status with a desirable ratio of 5:1 and optimal ratio of 3.5:1. These numbers can affect your life insurance premiums.

The best non-pharmacological ways to lower your cholesterol levels are to:

1. Increase your soluble fiber in your diet. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Foods with high insoluble fiber content include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, turnips, cauliflower and apple skin. When regularly eaten as part of a low-fat, low-cholesterol diet, soluble fiber has been shown to help lower blood cholesterol. Insoluble fiber does not appear to help lower blood cholesterol.

2. Reducing the amount of saturated fat and cholesterol in the diet. For many individuals, restricting the amount of saturated fat and cholesterol levels is sufficient to lower LDL cholesterol to healthy levels in the bloodstream.

3. Consuming alcohol in moderation or none at all. Moderate use of alcohol (no more than 2 drinks per day) is linked with higher HDL levels. However, it is important to note that high consumption has negative effects (i.e., increased incidence of high blood pressure, obesity and stroke).

4. Exercising regularly. For some people, exercise affects blood cholesterol level by increasing HDL levels.

5. Smoking cessation. Smoking has been shown to lower HDL levels. Hence, quitting smoking allows increases in the levels of HDL cholesterol in the body.

Feel free to stop reading and start eating all foods in moderation here to get your cholesterol in check (with the exception of fruits and vegetables which I still feel you can eat as much as you would like), or if you want to learn about the types of fat we eat, keep reading!

Foods contain three types of fat (lipids): saturated, polyunsaturated and monounsaturated. Most foods contain all three types, but in varying amounts. 

Saturated fats are usually solid at room temperature. Saturated fats are the main dietary culprit in raising blood cholesterol, and high blood levels of cholesterol increase the likelihood of heart disease. Foods from animals that contain high quantities of saturated fats include beef, veal, lamb, pork, lard and dairy products made from whole milk. Foods from plants that contain high quantities of saturated fat include coconut oil, palm oil and cocoa butter.

Unsaturated fats are often found in vegetable oils and are liquid at room temperature. 

Polyunsaturated fats are liquid at room temperature and in the refrigerator. Common sources of polyunsaturated fats include sesame and sunflower seeds, corn and soybeans, many nuts and their oils.

Monounsaturated fats are liquid at room temperature but solidify at refrigerator temperatures. Canola, olive and peanut oils contain monounsaturated fats.

Recent studies indicate that polyunsaturated and monounsaturated fats may help lower blood cholesterol levels when used in place of saturated fats in diet.

What about hydrogenated oils? Recent studies have suggested that consuming hydrogenated oils will raise your cholesterol. These oils get their name because they have undergone a chemical process to saturate the carbon atoms with hydrogen atoms to change them from a liquid to a solid form (saturated fats naturally have this saturation of hydrogen to each carbon atom). Personally, I try to avoid putting things that have been excessively chemically altered into my body.

Diet is the principal means for controlling levels of saturated, unsaturated and monounsaturated fats. The American Heart Association (AHA) recommends restricting fat intake in diet to no more than 30 percent of total calories. Of that amount, the AHA recommends limiting saturated fat intake to 8-10 percent of total calories each day. It also recommends consuming polyunsaturated fats up to 10 percent of total calories. Monounsaturated fat intake should be no more than 15 percent of total calories. Remember that 1 gram of fat equals 9 calories. 

In case you need help with the math: for instance, let's say you are maintaining your weight at 140 lbs, then your total calorie intake happens to be right around 2000. 2000 x 0.30= 600 calories from fat / 9 =66.67 grams of fat total. 66.67 x 0.08= 5.3 g of saturated fats or 66.67 x 0.10 = 6.67 g polyunsaturated fats or 66.67x 0.15 = 10 g monounsaturated fats.

The information above is based from my notes obtained from Dr. Fleckenstein's Common Medicines in Pharmacology and Toxicology class from the University of Utah.