Cholesterol

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body’s cells. It’s an important part of a healthy body because it’s used to form cell membranes, some hormones and is needed for other functions. But a high level of cholesterol in the blood — hypercholesterolemia — is a major risk factor for coronary heart disease, which leads to heart attack.

Cholesterol and other fats can’t dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are several kinds, but the ones to focus on are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

People get cholesterol in two ways. The body — mainly the liver — produces varying amounts, usually about 1,000 milligrams a day. Foods also can contain cholesterol. Foods from animals (especially egg yolks, meat, poultry, shellfish and whole- and reduced-fat milk and dairy products) contain it. Foods from plants (fruits, vegetables, grains, nuts and seeds) don’t contain cholesterol.

Typically the body makes all the cholesterol it needs, so people don’t need to consume it. Saturated fatty acids are the main culprit in raising blood cholesterol, which increases your risk of heart disease. Trans fats also raise blood cholesterol. But dietary cholesterol also plays a part. The average American man consumes about 337 milligrams of cholesterol a day; the average woman, 217 milligrams.

Some of the excess dietary cholesterol is removed from the body through the liver. Still, the American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. If you have heart disease, limit your daily intake to less than 200 milligrams. Still, everyone should remember that by keeping their dietary intake of saturated and trans fats low, they can significantly lower their dietary cholesterol intake. Foods high in saturated fat generally contain substantial amounts of dietary cholesterol.

People with severe high blood cholesterol levels may need an even greater reduction. Since cholesterol is in all foods from animal sources, care must be taken to eat no more than six ounces of lean meat, fish and poultry per day and to use fat-free and low-fat dairy products. High-quality proteins from vegetable sources such as beans are good substitutes for animal sources of protein.

Cholesterol also enables the body to produce bile salts.

Cholesterol is carried in the blood by molecules called lipoproteins. There are several different lipoproteins, but the three main types are:
Low density lipoprotein (LDL). This is often known as bad cholesterol and is thought to increase arterial disease (i.e. in the arteries). It carries cholesterol from the liver to the cells and can cause a harmful build-up if there is too much for the cells to use. Normally, the blood contains about 70% of LDL, but the level will vary from person to person.
High density lipoprotein (HDL). This is often referred to as ‘good cholesterol’, and is thought to prevent arterial disease. It takes cholesterol away from the cells and back to the liver, where it is either broken down or is passed from the body as a waste product.
Triglycerides are another type of fatty substance present in the blood. They’re found in dairy products, meat and cooking oils. Triglycerides are also produced by the liver. People who are overweight, eat a diet high in fatty or sugary foods or drink a large amount of alcohol have an increased risk of a high triglyceride level.

Effect of Tobacco and Smoke on Cholesterol:

Tobacco smoke is one of the six major risk factors of heart disease that you can change or treat. Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.

In some studies, moderate use of alcohol is linked with higher HDL cholesterol levels. However, because of other risks, the benefit isn’t great enough to recommend drinking alcohol if you don’t do so already. If you drink, do so in moderation. People who consume moderate amounts of alcohol (an average of one to two drinks per day for men and one drink per day for women) have a lower risk of heart disease than nondrinkers. However, increased consumption of alcohol brings other health dangers, such as alcoholism, high blood pressure, obesity, stroke, cancer, suicide, etc. Given these and other risks, the American Heart Association cautions people against increasing their alcohol intake or starting to drink if they don’t already do so.  Consult your doctor for advice on consuming alcohol in moderation.

To keep your cholesterol under control:
schedule a screening
eat foods low in cholesterol and saturated fat and free of trans fat
maintain a healthy weight
be physically active
follow your healthcare professional’s advice

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