What is cholesterol?

Cholesterol is a white, waxy, natural, non-caloric substance carried in the bloodstream along with large complexes of fat and protein. Cholesterol is essential for the production of sex hormones, adrenal hormones, bile synthesis for digestion, structural components of nerves and brain tissue, vitamin D, and many other circulating hormones in the body. Our liver makes 95-98% of the total cholesterol in our body, and the rest comes from our diet.There are 3 major carriers of cholesterol in the blood:

  • VLDL (very low density lipoprotein): very light, almost all-fat carrier
  • LDL (low density lipoprotein): light, mostly fat
  • HDL (high density lipoprotein): heavier carrier made of protein and fat

HDL cholesterol is considered the “good guys”. This fraction of lipoproteins mobilize cholesterol out of the arteries and take it back to the liver where it is converted into bile and excreted. The LDL cholesterol is considered the “bad guys”. LDL deposits cholesterol made by the liver into arterial walls, which results in atherosclerosis (plaque build up on the vessel wall). It is optimal to have higher levels of HDL (>60 mg/dL), lower levels of LDL (<130 mg/dL), and a good level of total cholesterol (<200mg/dL).

Diet & Cholesterol Management

Saturated Fat

Studies have shown that saturated fat intake alone accounts for 75% of the variation in blood cholesterol levels, an effect considerably greater than that of dietary cholesterol. Saturated fats come mostly from meats and dairy products,some come from rich fruits like coconut, avocado, etc. Because saturated fats contribute to higher cholesterol levels, it is recommended that animal products (meats, dairy) be consumed as little as possible. This means a maximum of 2-3 times/week for borderline high cholesterol levels and 1-2 times/week for dangerously high cholesterol levels.

High Cholesterol Foods

There are 4 major high cholesterol food groups worth mentioning here:

  • Animal flesh groups (chicken, pork, beef, etc.)
  • Shellfish group (shrimp, crab, lobster)
  • Organ meats, liver, kidneys, brain, sweetbreads, etc.)
  • Eggs

Eggs are the major source of cholesterol in the American diet and contribute to 30 – 55% of cholesterol that Americans eat.

Meats

  • Choose lean cuts (flank, tenderloin) without visible fat or marbling.
  • Trim off as much of the fat as you can.
  • Limit red meat to less than 3 times/week.
  • Read the label for precise information about the grams of fat per serving or slice, or the exact percentage of fat that is present (which should be less than 30% of total caloric value).
  • Avoid bacon and processed meats such as bolongna, salami, hot dogs,sausages made of beef or pork. Limit hamburger to extra lean, or use ground turkey/chicken instead.
  • Avoid organ meats such as liver pate, sweetbreads, kidney, et.
  • Broiling, baking, or roasting meats on a rack to allow the fat to drip away is a healthier way to cook meats.
  • Cook with cholesterol-free cooking spray instead of butter, lard,margarine, or a high quantity of oil.
  • Low fat turkey/chicken meat products are better than beef or pork meat products.
  • Choose light meats over dark meats (due to significantly lower amounts of saturated fats and cholesterol).
  • Remove the skin of poultry before eating.

Seafood

  • Eat fish 2-3 times/week in place of meat or poultry to reduce intake of saturated fat.
  • Focus on cold water fish like salmon, halibut, cod, etc.
  • Low saturated fat fish are halibut, cod, sea bass, whitefish, rockfish, snapper, haddock, perch
  • Low cholesterol and low saturated fat shellfish are clams, scallops,mussels
  • Avoid high cholesterol shellfish like shrimp, lobster, eel, crab
  • Broiling, baking, and poaching are much preferred to deep frying
  • Use cooking spray or polyunsaturated oils (canola, olive oil), not butter, or try a non-stick pan.

Milk

  • Switch to non-fat milk and non-fat diary products
  • Don’t be fooled by the enticing names attached to dairy products (such as low-fat or non-fat).
  • Read the label for the exact amount of fats (in grams) contained in each ounce.
  • Eat dairy products less often and in smaller portions
  • Eat non-fat frozen yogurt or sorbet instead of ice cream

Soluble Fiber

Soluble fiber, an absorption factor, will help you by blocking the body’s re-absorption from the intestines of substances that your liver uses to manufacture cholesterol. Instead of entering the bloodstream, these substances become bound to the fiber, which then carries them out of the body in the stool. This deprives the liver of the materials it needs to manufacture cholesterol, forcing it to use the bad LDL cholesterol drawn out of the blood instead.

There are many studies providing strong evidence that soluble fiber can lower blood cholesterol levels. It is critical to distinguish the difference between soluble and insoluble fiber.Insoluble fiber(flax seed, psyllium husk,granola, corn, wheat, etc.) is a bulking agent which helps the elimination process but does not have the powerful cholesterol-lowering effects like the soluble fiber found in oat bran, beans, and fruits. Fifteen grams of soluble fiber a day is recommended—this is equivalent to about 45 grams of total dietary fiber for the day. Too much fiber in the diet can have some side effects like intestinal gas and bloating, and lower absorption of minerals such as magnesium, iron, zinc, and calcium.

Other health benefits of fiber:

  • Decreasing the risk of developing colon cancer
  • Preventing constipation
  • Reduce the chance of developing hemorrhoids
  • Weight loss—the dietary bulk will give you a feeling of fullness more quickly than other foods do, thus discouraging overeating. Also, high fiber foods such as fruits and vegetables tend to be low in calories.

Examples of good soluble fiber to try daily: oat bran muffin, oatmeal (not instant with lots of sugar!), 3 fruits, 4-5 cups of vegetables, rice and bean soup, and salads. Please see the enclosed article “Finding Fiber in Foods” for the amount of soluble fiber and total fiber in foods.

We have many more tips to help you lower your cholesterol! Look out for part two coming soon.