Cholesterol might be the most misunderstood molecule in the world. And, since there is so much hype about it, I thought a blog would be important.
It is important to keep in mind that cholesterol is not a health risk in and of itself. In fact, cholesterol is vital to many of the body’s essential functions. Cholesterol is the parent molecule of some of the body’s most important compounds such as vitamin D. It is also an integral part of the cell membrane.
What alot of people do not realize is that the vast majority of cholesterol is made in our body, by the liver. If you take in more from the diet, the liver makes less. And, if you take in less, the liver makes more. We need cholesterol. Without it, we cannot survive.
However, a person’s lifestyle and genetics can cause the body to produce too much cholesterol. And, when cholesterol builds up in the arteries, it can block blood flow, which then can lead to coronary heart disease, heart attack or stroke.
The dietary cholesterol, has minimal impact on serum cholesterol which your doctor measures. As an example of eggs, they contain many other nutrients that are good for us – protein, polyunsaturated fats, folic acid and other B vitamins. The cholesterol in eggs has not been proven to indicate more heart attacks than in people who eat less or no eggs.
Saturated fat raises cholesterol, but it raises both the good and the bad cholesterol. Okay, with that said, which foods should we be limiting to avoid raising the bad cholesterol levels:
- fatty beef
- sausage
- bacon
- organ meets such as kidney and liver
- lamb
- pork
- pultry with skin
- lard and shortening
- dairy products made from whole or reduced fat mile
- saturated vegetable oils such as coconut oil, palm oil and palm kernel oil
And, if trying to avoid additional trans fats, the foods to stay away from would be:
- chips and crackers
- fried foods
- buttered popcorn
- packaged cookies, cakes, donuts and pastries
It is important to note that a completely fat-free diet can also be harmful becuase it would deplete the levels of good carbohydrates, impair normal nerve and brain function and possibly increase inflammation.
Some cholesterol-friendly choices are:
- fatty fish, salmon, trout, sardines
- nuts, seeds and legumes
- skins of fruit
- olive oil, avocado oil, canola oil and safflower oil
- oats and oat bran, chia and ground flaxseeds, beans, barley
- blueberries, oranges
- brussel sprouts
Combining these cholesterol-cutting techniques and choices with a regular exercise routine can greatly reduce the risk of heart disease and promote a longer, healthier life. When we change our lifestyle, we can change our life. Let’s get healthy together. Happy healthy eating, everyone!
