The concerns surrounding high cholesterol are numerous and include being a precursor to further disease and ill-health. Numerous studies on both humans and animals have shown that elevated levels of blood cholesterol lead to the early development of coronary heart disease. Of the nearly 2 million deaths in the US per year approximately 30% are related to coronary heart disease. Most of this is due to blockages in the arteries (plaque build-up) that supply blood to the heart muscle. A high blood cholesterol level is considered to be a contributor to plaque build-up in the arteries and impeded blood flow to the brain, kidneys, genitals, extremities, and heart. High cholesterol may also be implicated in gallstones, impotence, mental impairment, and high blood pressure. It is directly related to the following health issues:
Atherosclerosis (narrowing of arteries due to scar tissue build-up)
Circulatory problems
Heart attack
Hypertension
Furthermore, the American Heart Association classifies elevated total cholesterol (>200 mg/dl) and/or low HDL, good cholesterol, (CAUSES OF HIGH CHOLESTEROL
The primary causes of high cholesterol are linked to dietary habits, heredity, and even certain medications. Foods that contain high amounts of saturated, hydrogenated, or heated fats, such as those used in fried foods, meat and dairy are all linked to high cholesterol. Other substances found in cream substitutes, margarine, and vegetable shortening also contain saturated and/or trans fat and cholesterol.
Heredity may also predispose individuals to developing high cholesterol. People may not have a high dietary intake of cholesterol, but genetically their levels still remain high no matter what their diet consists of. Medications can also contribute to higher levels, especially steroids, high-dose contraceptives, diuretics, and some beta-blockers used to control high blood pressure.
DIETARY FAT AND THEIR FUNCTIONS
Even though fat is indicated as a common link to high dietary cholesterol it also performs many important functions within the body. Fat is a concentrated source of food energy, provides essential fatty acids, and is necessary for proper functioning of cell membranes, skin, and hormones, and for transporting fat-soluble vitamins. The two more commonly discussed fats are saturated and unsaturated. Saturated fats are solid at room temperature and include meat, dairy, any liquid made solid by hydrogenation process, and tropical oils such as palm and coconut oils. Unsaturated fats are liquid at room temperature and include polyunsaturated (found in vegetable seed oils), and monounsaturated (found in olive and flax seed oils).
Two very important essential fats found in polyunsaturated oils are the linoleic acid family; know as Omega 6, and the alpha-linolenic acid family, known as Omega 3. These fatty acids are also essential, meaning the body can't synthesize them; therefore they must be obtained from the diet or supplementation. These fatty acids reduce the stickiness of blood, as well as control blood cholesterol and fat levels, improve immune function and metabolism, and maintain water balance.
A Special Note Regarding Trans Fats & Hydrogenation
Although these fats are abundant in many foods, they are an unhealthy source of fat and cholesterol. The process of hydrogenation takes a polyunsaturated fat and makes it into a hard fat (trans fats), which makes them more saturated and more resistant to spoilage. Technically it is still considered polyunsaturated, but because it has gone through refining and processing the body does not recognize it and will not make use of it. Studies show trans fats interfere with essential fatty acid metabolism, decrease good cholesterol, raise total serum cholesterol and raise blood glucose levels.
GUIDELINES FOR FAT IN YOUR DIET
Eat one tablespoon of cold-pressed seed oil (sesame, sunflower, pumpkin, flax seed, etc.) or one heaped tablespoon of ground seeds per day
Avoid fried foods, burnt or brown fat, saturated and hydrogenated fat
If you do fry, use olive oil or butter
Consume no more than 20% of your total calories from fat
Consume twice as much Omega 6 to Omega 3 fatty acids
DIETARY RECOMMENDATIONS FOR REDUCING CHOLESTEROL LEVELS
Nutritional experts and leaders agree that changing dietary and lifestyle habits can aid in reducing those with high cholesterol, but nutritional supplementation, and dietary changes are necessary to lower cholesterol levels. Follow the expert's advice and opinions:
Eat happinesslifetime.com cholesterol lowering foods such as apples, bananas, carrots, cold-water fish (tuna, salmon, herring), veggies high in calcium, magnesium and potassium
Consume plenty of fiber through whole grains (barley, beans, brown rice and oats), fruits, and vegetables.
Supplement with multi-vitamins and minerals- see next section for recommended nutritional supplementation
Incorporate exercise, and stress reduction activities into daily lifestyle
NUTRITIONAL SUPPLEMENT REGIMINE
Consult with your healthcare provider prior to partaking in the following nutritional guidelines
Supplement - Dosage - Concerns
Apple Pectin - Per Label
Calcium - Per Label
Chinese Red Yeast/Rice Extract - Per Label
Chromium Picolinate - 400-600 mcg daily
Coenzyme Q10 & Coenzyme A - 60 mg daily, Per Label
Fiber - Per Label - Take separately
Garlic - 2-3 capsules daily
L-Carnitine - Per Label
Lecithin - 1 tbsp 3X daily before meals
Lipotropic Factors - Per Label
Vitamin A with Carotenoids - Per Label
Vit B Complex - Per Label
Thiamine - 300mg daily - Do not exceed dosage
Niacin - - Contra-indicated for high BP, gout, & liver disorder
Vit C with Bioflavonoids - 3000-8000 mg daily - Divided doses
Vitamin E - 200 IU daily (slowly increase to 1000 IU)
Source: Prescription for Nutritional Healing, 3rd Ed., 2000
By understanding the underlying cause of your cholesterol problems, making some modifications in the foods you eat, plus taking the proper supplements you will be driving yourself down the road to lower cholesterol, plus decreasing your risk of cardiovascular disease. So go ahead- flip the U-turn you need to get your cholesterol under control and reap the rewards of a healthier life.
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Amy is the NW Regional Trainer for Resist-A-Ball, Inc. and Faculty Trainer for the American Council on Exercise. Her Bachelor of Science was attained in Holistic Nutrition and is certified as a personal trainer, group fitness instructor, and yoga instructor. She also offers workshops, lectures and trainings for fitness professionals through her company FIT Launch, fitlaunch.com fitlaunch.com as well as providing personal training services locally.
To learn more and review health, wellness, and fitness products or learn how to receive free wellness information for your entire family, visit the Healthy Gatherings web site healthygatherings.com healthygatherings.com
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