Understanding cholesterol
Cholesterol is a white fatty substance found to be present naturally in all the cells and tissues of the body. It is made mainly in the liver and also found in some animal-based foods. Like other fats and oils (lipids), cholesterol does not dissolve in water. It is transported to and from the cells by carrier-proteins called lipoproteins, which are classified as Low Density Lipoprotein (LDL or “bad cholesterol”) and High Density Lipoprotein (HDL or “good cholesterol”).
While the latter carries cholesterol away from the cells and back to the liver, where it is broken down or passed out of the body as a waste product; LDL carries cholesterol to cells where it can build up in the artery walls, leading to disease of the arteries. Hence the names: “good” and “bad” cholesterol respectively. Blood tests are required to measure the amounts of both HDL and LDL in the blood.
The normal total cholesterol measured in the laboratory is defined as less than 200 mg/dL (milligram per deciliter) of blood. The level, ranging between 200 to 239 mg/dL, is considered borderline, while elevated cholesterol level above 240mg/dl is considered to be high (hypercholesterolemia).
Elevated cholesterol in the blood is indicated to increase the risk of atherosclerosis, narrowing of the arteries, developing a blood clot, coronary heart disease, heart attack, and stroke.
Causes of elevated cholesterol in the blood include
Free radicals- problems start when free radicals enter our body leading to oxidation, (inflammation). Research has revealed it is this inflammation and other factors that contribute to the arterial plaque build-up and hardening of the arteries, leading to heart attacks, and strokes.
Unhealthy diet-especially eating high levels of saturated fats that are found in meats, eggs, dairy products and some vegetable oils made from coconut, palm and cocoa. Note that too much saturated fat decreases the removal of cholesterol from the bloodstream as so is tagged a major cause of elevated levels of cholesterol in the blood.
Hereditary: having a family history of heart disease or stroke. Underlying condition – having diabetes, elevated blood pressure (hypertension), under active thyroid gland, kidney and liver disease.
Smoking- chemicals found in cigarettes may interfere with the function of the HDL, leading to narrowing of the arteries.
Alcohol: consuming excessive amounts of alcohol regularly. Sedentary lifestyle and lack of exercise- can increase your level of LDL.
Aging-there is a tendency of the arteries narrowing as one ages.
Excessive consumption of coffee, intake of certain medications, chronic stress, oral contraceptives, and obesity are other causative factors.
At this juncture, it is important to mention that although too much cholesterol in the blood is dangerous, as already noted, it is essential for many of the body’s metabolic processes. Cholesterol helps to make hormones like estrogen, testosterone and adrenaline. It is used in the production of vitamin D; bile acids, which help the body, digest fat and absorb fat-soluble vitamins in the small intestine. Cholesterol is also important for the normal functions of the nerves, brain, and skin. Given its importance to life, it becomes imperative to maintain a healthy balance of cholesterol in the bloodstream as extreme low levels may give rise to severe alteration in the blood and brain chemistry. For example, emotional disturbance, irritability, depression, the urge to commit suicides or crimes, hormonal imbalance, lowered immunity, are believed to be associated with cholesterol deficiencies.
The following super foods may help maintain normal blood cholesterol levels:
The first on my medicine chest list is garlic, which is a blood-thinning herb. For best results, mix garlic with lemon juice: 1 small bulb of garlic with about 35 CL of lemon juice, blend and strain. Store in an airtight bottle and refrigerate. Take 2 tablespoons 2-3 X daily.
This lowers elevated blood cholesterol and decreases the viscosity of the blood. Also, add two or three cloves of garlic to each of your meals where possible. Other blood thinning herbs are; onions, ginger, cinnamon, cayenne, black pepper, etc. Add them to your dishes.
Green foods: consistent intake of foods rich in natural antioxidants can maintain a healthy cholesterol condition, as antioxidants help neutralize free radicals, preventing them from damaging tissues.
Examples include parsley, celery, apples, spinach, basil, and garden egg leaves. You can have this as juice- 2 green apples; 3-4 leaves garden egg or a bunch of spinach; 2 sticks of celery
A bunch of parsley; A few basil leaves: Blend all together and then ¼ lemon and ½-inch ginger to make it zingy. Enjoy while you rid your system off excess cholesterol!
Fresh vegetables: fluted pumpkins, cabbage, lettuce, cucumber, carrots, onions, garlic, green and red peppers, tomatoes, garden eggs, spinach, waterleaf will ‘mop’ excess cholesterol in the blood. Include them in your meals.
100 per cent whole grains – including millet, guinea corn, brown rice, and oats will provide you with good fiber. Research has linked fiber consumption with decreased risk of elevated cholesterol. Enjoy your grains!
Also increase consumption of omega-3 fatty acids that can be found in flaxseed oil, salmon, tuna, mackerel, etc. Omega 3 fatty acid is one of the best foods that help reduce oxidation of cholesterol and inflammation.
Avoid all refined, canned and processed foods, white sugar, food that contain additives, (sweeteners, coloring agents, stabilizer); decaffeinated coffee and excessive consumption of alcoholic beverages and cigarette smoking.
Get enough exercise daily and drink plenty of clean water.
Shed excess body weight and reduce stress level to the barest minimum.
Elevated blood cholesterol is usually asymptomatic, that is, the body will show no signs or symptoms that will indicate hypercholesterolemia. It is, therefore, recommended that every adult over the age of 45 should check his or her lipid profiles annually or as the case might be.