# Problem Cholesterol #
We think of cholesterol as a bad thing, but it’s not. We need it for our cell walls, for nerves and brain, and to make certain hormones, and also to make Vitamin D in our skin when we are in the sun. The problem is when our cholesterol levels in our blood are too high. As we age, our cholesterol levels naturally increase.
# Fat Carriers #
Cholesterol is a fatty substance. Fat does not dissolve in water. That’s why, to be carried around in the bloodstream, cholesterol needs a protein partner. This protein-fat combo is how cholesterol moves around. The bad cholesterol is the LDL kind of protein-fat combo. The LD in LDL stands for low density as it has lower protein amount, only 25% protein compared to HDL, which has 50% protein.
# Lazy, No Good LDL #
LDL is lazy and wants to stick around and clog up arteries. Because arteries have a much higher pressure than veins, the artery walls can become damaged. Then, bad cholesterol sticks to the damaged area of the arteries. Veins, which take blood back to the heart, have lower pressure, so they don’t get as much damage. That’s why high blood pressure contributes to heart problems---it strains and damages artery walls.
The healthy HDL goes around picking up cholesterol that is hanging around in the blood vessels and delivers it where it is needed.
# Circulating Fat #
In addition to HDL and LDL, there is a third item that is tested in a cholesterol test: the TG levels. TG stands for ‘triglyceride.’ TG is a kind of fat. In fact, most of the fat we eat (95%) is in the form of TG.
# The Liver Adds It #
Although the cholesterol we eat slightly increases our cholesterol level, it increases both the good and the bad forms. Most of the cholesterol in our blood is made in the liver. The liver adds it to bile, which is stored in the gall bladder. Then, the gall bladder drops bile into the gut, where the cholesterol is absorbed. A diet high in fat and sugar increases the liver’s production of cholesterol and raises the levels in the blood.
# Fooled by a Plant #
One way to lower the cholesterol level is to eat plant compounds that are similar to cholesterol. The plant compounds, called plant sterols, are absorbed in the gut in place of the bad cholesterol, and the bad cholesterol passes out as waste.
# Plant Removal #
The easiest way to get enough plant sterols is to take beta-sitosterol capsules with every meal. European health agency suggests 2 grams a day will lower cholesterol by 10% in 2 weeks. Health Canada has also approved Beta Sitosterol for reducing cholesterol.
# Garlic: Breath of Life #
Another natural way to lower cholesterol by 10% is garlic. A dose of 400 mg to 1,200 mg a day seems to be effective. Eating 2 cloves of garlic a day also works, but you might scare people away with your breath. Ten percent doesn’t sound like much, but a strict diet only reduces cholesterol by 5%. And a 10% reduction in cholesterol reduces heart risk by 20%.
# Berberine Meds #
A recent supplement that also seems to reduce cholesterol is Berberine. Berberine is a plant extract that lowers bad cholesterol and raises good kind. It has the added benefit of helping diabetics blood sugar levels. But it interacts with a lot of medications, so check with your doctor or pharmacist to see if they know the Berberine interactions for your meds.
# Pantethine B #
Pantethine is another natural compound that lowers LDL (bad) cholesterol. It is made from vitamin B5 (pantothenic acid). It has been used in Japan for 40 years. The normal dose is around 1,000 mg a day. It does interact with blood thinners, so take care.
# Niacin Nightly #
Another natural product used to lower cholesterol is niacin or vitamin B3. It has been used as a prescription since the 1950s. To use niacin to lower cholesterol requires a much higher dose than a vitamin. You need about 2,000 mg compared to about 20 mg in a vitamin. Don’t start with the high dose or you will get severe flushing in the head and shoulders. It feels warm and sometimes prickly. It’s a harmless effect, but weird. You have to work up to the dose slowly. Check with your doctor to see if niacin is a natural option for you.
# Fibre Help #
The best foods to help your cholesterol are food high in fiber like nuts, fruit, vegetables, and whole grains (see the last issue for information on fibre). A high fibre diet can reduce cholesterol by 10%. And the best meat to eat is fish. It has the best kind of fat. It also doesn’t hurt to take an Omega 3 fish oil. It seems to raise good cholesterol.
# Carbs Make Fat #
Interestingly, diets high in carbs generate more blood fat (TG), at least for the test. Cholesterol tests are done 12 hours after eating, so the fat from your meal has already been through the bloodstream and is gone. The cholesterol left in your bloodstream is from the liver. A high-fat diet raises cholesterol, but it increases both good and bad kinds. Food high in sugar or simple carbs like white bread is even worse.
# Big Belly, Big Risk #
Having a big belly is also a risk. It matters where the fat is stored, and belly fat is bad. Crash diets and yo-yo weight is even worse. Aim to lose weight slowly.
# Activity Slims It #
Activity is one of the best ways to raise good cholesterol. If you’re not already, try walking 30 - 45 minute a day for 5 days a week. If you don’t have much time, shorter, high-intensity exercise can also help. Activity makes a bigger difference than diet.
# High Cholesterol, High Risk #
Cholesterol is one of the big risk factors for heart attacks and stroke. Generally, lower LDL and TG means a lower risk. Higher HDL means lower risk. Our family history sets part of our cholesterol levels, but our diet and activity level have a big impact. The worst fats to eat were the artificial trans fats. Artificial trans fats were banned in Canada and the USA in 2018.
# Check It Out #
If you’re over 20 and haven’t had your cholesterol checked in the last 5 years, it’s time to make an appointment. If you know your cholesterol is high, take steps to reduce it: activity, smart eating, herbs and vitamins, and, if nothing else works, prescriptions.
