Introduction
Cholesterol is a waxy substance that comes from your liver and (to a lesser extent) from the foods you eat. There are two main types: low-density lipoprotein (LDL) and high- density lipoprotein (HDL).
LDL cholesterol ("bad" cholesterol) carries cholesterol to the cells, where it can contribute to the development of plaque and arteriosclerosis. HDL cholesterol ("good" cholesterol) helps to counteract the harmful effects of LDL by removing it from the blood and out through the bile.
Too much LDL or too little HDL cholesterol will create clogging in your arteries, reducing blood flow. Although high cholesterol levels aren't a direct cause of disease, they are a risk factor for heart disease and other health problems associated with it.
At the same time, the body needs a certain amount of cholesterol to function. Cholesterol is important for cell membranes and necessary for the production of some hormones. An individual's target cholesterol values will depend on their age, family history, smoking status and medical condition.
Symptoms
High cholesterol, on its own, doesn't give rise to noticeable physical symptoms. The first signs of a problem usually surface during routine testing of cholesterol and triglyceride levels.
Sometimes, high cholesterol is discovered when another diagnosis is made. High cholesterol levels are a contributing factor in coronary artery disease (CAD), stroke, peripheral arterial disease and inflammation of the pancreas.
People with a lipid disorder, such as familial hypercholesterolemia, may have deposits of excess cholesterol in their skin. These deposits can cause waxy bumps around the eyes.
Extremely high LDL cholesterol levels can also lead to the development of other problems, including high blood pressure, heart disease, strokes and gallstones.
Causes/Risk Factors
Eating too much saturated fat from animal sources can contribute to high cholesterol. Beef, pork, veal, milk, eggs, butter and cheese all contain saturated fat. Packaged foods that contain coconut oil, palm oil or cocoa butter may also have a lot of saturated fat, as may stick margarine, vegetable shortening, cookies, crackers, chips and other snacks.
However, most of the cholesterol in our blood doesn't come from dietary sources but is, rather, produced by the body itself. Thus, a diet aimed at eliminating cholesterol will only reduce it by 10 per cent.
High cholesterol levels indicate the presence of high levels of free radicals. It is these high levels of toxins that result in arterial damage and degenerative heart disease.
Many other health factors can raise cholesterol levels: hypothyroidism, smoking, a sedentary lifestyle, alcohol abuse and a diet low in fibre and high in processed foods. Researchers at the World Health Organization and elsewhere have found that a diet of mostly refined carbohydrates can stimulate the liver to increase its production of circulating cholesterol.
Certain medications, including cortisone and oral contraceptives, can also induce the body to increase its production of cholesterol.
What You Can Do
Exercise can help. Consider signing up for the Pedometer Program. Brisk walking, as well as swimming, trampoline jumping or any other activity that raises the pulse and respiration rate for more than 20 minutes, can help to lower cholesterol levels. It will also enable you to maintain a healthy body weight.
Eat a nourishing, high-fibre diet based on Canada's Food Guide, including a large variety of fruits, vegetables, grains and legumes (especially soy). Pears, apples, grapefruit and oranges contain high levels of pectin, which has been proven to lower cholesterol, as have the soluble fibres psyllium and guar gum. In addition, choose cholesterol-lowering foods such as garlic, onions, carrots, oat bran cereal, tofu, ground flaxseed and seaweed products.
Use flaxseed oil, evening primrose oil, black currant seed oil, olive and borage oils, which are high in essential fatty acids. The saponin content of alfalfa meal will also help to reduce cholesterol levels.
Avoid foods high in saturated fats (fats from animal products, such as red meat and dairy products) and trans fats (fats in margarines, fast foods and commercially baked goods: these are especially unhealthy). You can see how much saturated and trans fats a food contains by reading its nutritional label.
Have your cholesterol levels tested regularly, especially if you're over the age of 40.
What You Can Take
While diet and exercise alone are often effective in reducing high cholesterol, you may require prescription medications (usually statins) if you have coronary artery disease, peripheral arterial disease, diabetes or have had a heart attack or stroke. Niacin -- a B vitamin -- may also be used to help lower cholesterol.
Further Resources
Contact the Heart and Stroke Foundation of Canada at www.heartandstroke.ca or 1-888-473-4636.
