Before we get into the details let me say a few words. Drinking in this article will be defined as no more than one drink per day for women and no more than two drinks per day for men. Thus, we are not promoting in any way heavy drinking. Further, if you do not already drink do not start drinking because of this article. Most of the research in this area is new, and though it comes from prestigious institutions it is still not fully understood.

A Spanish study of over 40, 000 people and lasted 10 years was conducted to determine 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 atheromas. Well, the study concluded that the consumption of alcohol does seem to offer very concrete protection against coronary heart disease.

The reason for this protection is that alcohol seems to raise HDL levels, lower blood pressure, and helps prevent arterial damage caused by high levels of LDL. More significantly but not mentioned in the above linked article, wine is said to have a more compound effect because of its high polyphenol content. Polyphenols are potent antioxidants and as we discussed previously, this class of substances in our bodies helps to prevent premature cell oxidation which is enhanved by LDL. Wine will be covered in a later post.

Alcohol in general though lowers the size of LDL particles in general though and this is how it helps prevent coronary heart disease. Think of it this way. Our arteries are small tubes, and LDL particles being the largest cholesterol particles of the four we discussed previously, can clog these small tubes easily. The larger the particle size the easier the clogging happens. This clogging can lead to stroke, heart attack, infarction etc. So, if we reduce the size of the particles then there is a smaller chance that they will be given the opportunity to clog our arteries, oxidize, and form legions.

So, the next time you are at dinner or at home pouring a glass of wine, don’t feel as guilty. You may actually be doing your body a service by fighting LDL and lowering your blood pressure. Again, don’t go binge or heavy drinking, this will eventually destroy your liver. A glass or two is what we are after.

Be sure and check out the two links two the studies referenced in this post. They are both linked above.

Till next time, live well, be fit.

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.