In a previous post we discussed what it means to be physically fit and some factors that contribute to a state of overall fitness. Cholesterol was one of these factors and so this we are going to discuss what it is and how it influences our health and well-being.
Cholesterol is a sterol, which basically is a steroid with a hydroxyl group added to it. More simply, it is a steroid alcohol if you will. It is not, as many people assume, a form of fat. It is though found in all fats and oils.
Some sources of it in our diets can include eggs, fish oils, chicken, coconut, cream cheese, some seafood, and organ meats. Basically, the chances are that if it comes from an animal then it likely has cholesterol, most fruits and vegetables are cholesterol free. Before you run off and buy all cholesterol free foods or better yet, become vegetarian, let’s go over a few things.
Cholesterol is absolutely essential to the healthy function of your body. The myelin sheaths of our nerves are composed primarily of cholesterol, as is our brain. It is also a critical component of our cell walls as it helps to make them permeable allowing nutrients and substances in and out of them. Low cholesterol diets have been linked with stunted brain growth and a plethora of other diseases. Thus we cannot simply cut it out of our diets.
One thing you need to understand is that there are four types of cholesterol:
- VLDL or very-low-density lipoprotein
- IDL or intermediate-density-lipoprotein
- LDL or low-density-lipoprotein
- HDL or high-density-lipoprotein
The first three are related and forms of each other in various stages which we will not go into detail about. All you need to know is that they are what we call “bad cholesterol”. The reason for this is because these LDL variants can bind to arterial walls causing swelling and blockage. This swelling and blockage of an artery is called an atheroma.
LDL levels are at their highest when we eat processed and refined foods high in trans fats and saturated fats. Dietary sources of cholesterol like eggs and chicken do not have as direct a link with heart related disease, but processed and refined foods are unquestionably linked with it! It is because our livers are not designed to process these refined foods, and when it tries to metabolize the trans and saturated fats, it produces large amounts of LDL cholesterol.
Let me make sure that you understand this clearly. It is not the cholesterol in refined/processed foods that is bad for you, it is the saturated and trans fats. Your body converts these fats in your liver, into LDL, and large amounts of it! So even if a food label says it is cholesterol free, take note of how much trans and saturated fats it is serving you.
HDL on the other hand is considered “good cholesterol” as it can remove cholesterol from cells and prevent the buildup which leads to atheroma. You can help raise your HDL levels by eating at least two servings of foods high in soluble fiber, using cooking oils high in monounsaturated fats (like olive oil). Soy has been proven to be very effective in raising HDL levels as have omega-3 fatty acids which are found in flaxseed, safflower, dark green vegetables and fish. A healthy regimen of cardiovascular activity has also been shown to lower LDL levels and increase HDL levels.
What should these levels be? For LDL you want to fall into the optimal range listed below:
- Less than 100 mg/dL Optimal
- 100 to 129 mg/dL Near Optimal/Above Optimal
- 130 to 159 mg/dL Borderline High
- 160 to 189 mg/dL High
- 190 mg/dL and above Very High
With HDL on the other hand, the higher the better! 60 mg/dL or higher has been proven to give protection against coronary diseases. You should check your cholesterol levels at least once a year to ensure that you are staying within healthy range and to do this most outpatient clinics and now even pharmacies are offering cheap tests that give you instant results.
So, coming away from this article it is important to remember a few things. Avoid processed/refined foods if you can! Avoid trans fats and saturated fats like the devil. Try to eat dark green vegetables, flax and soy products, and healthy non-processed foods.
If you have any questions feel free to contact me via the comment form.
[...] the effects that alcohol consumption patterns have on heart health. As we discussed in a previous post on cholesterol, LDL can have detrimental effects on one’s coronary health by promoting the developments of [...]
Really liked your article on cholestrol and how people always tend to think of it as something evil.
very intersting article. I am a dietician and i always come across clients with phobias of cholestrol.And it takes a lot of time to convince them that its not as bad as they think it is.
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In 1959 phentermine first received approval from the FDA as an appetite suppressing drug. Phentermine hydrochloride then became available in the early 1970s. It was previously sold as Fastin from King Pharmaceuticals for SmithKline Beecham, however in 1998 it was removed from the market. Medeva Pharmaceuticals sells the name brand of phentermine called Ionamin and Gate Pharmaceuticals sells it as Adipex-P. Phentermine is also currently sold as a generic. Since the drug was approved in 1959 there have been almost no clinical studies performed. The most recent study was in 1990 which combined phentermine with fenfluramine or dexfenfluramine and became known as Fen-Phen.needed]
In 1997 after 24 cases of heart valve disease in Fen-Phen users, fenfluramine and dexfenfluramine were voluntarily taken off the market at the request of the FDA. Studies later proved that nearly 30% of people taking fenfluramine or dexfenfluramine had abnormal valve findings. The FDA did not ask manufacturers to remove phentermine from the market.
Phentermine is still available by itself in most countries, including the U.S. However, because it is similar to amphetamines, it is classified as a controlled substance in many countries (including Australia). Internationally, phentermine is a schedule IV drug under the Convention on Psychotropic Substances.] In the United States, it is classified as a Schedule IV controlled substance under the Controlled Substances Act.
Looking forward, Phentermine is being studied with another medication for obesity. The experimental appetite suppressant drug Qnexa is a mixture of Phentermine and Topiramate.
Phentermine, in doses clinically used, works on the hypothalamus portion of the brain to release norepinephrine, a neurotransmitter or chemical messenger that signals a fight-or-flight response, reducing hunger. Phentermine works outside the brain as well to release epinephrine or adrenaline causing fat cells to break down stored fat, but the principal basis of efficacy is hunger-reduction. At high doses, phentermine releases serotonin and dopamine as well, but such doses are never used in clinical medicine.