Cholesterol and How It Works in the Body

Most people view cholesterol as the bad guy. It is often the villain of almost all existing diets on this planet, all of which have devised a plan to eliminate its existence. Did you know that cholesterol also has its benefits?

Cholesterol is a wax-like (like candle wax) substance that our body naturally produces in the liver or intestine. It helps to form cell membranes and some hormones, and performs other functions necessary in a healthy body.

Also, cells need cholesterol to help them adjust to changes in temperature and nerves need it to act as insulation. Testosterone, Progesterone and Estrogen (sex hormones) are some of the hormones that need cholesterol to be produced. Bile, a fluid produced in the liver, plays a vital role in fat digestion. Our bodies also need cholesterol to make vitamin D in the presence of sunlight.?

So, what goes wrong?

Since cholesterol is produced by the body, adding external sources (i.e, foods high in fat) contributes to higher than normal levels of cholesterol in the body. Cholesterol as with any other fat is not water soluble; our bodies can't absorb them. Instead, they are carried around by proteins (called lipoproteins) around the body to the cells that need them. There are 2 kinds of lipoproteins:

LDL?(low-density lipoprotein)?is the?harmful?type of cholesterol.?LDL is the major cholesterol carrier in the body. It is composed of mostly cholesterol and less protein. Too much LDL means that there is a lot of cholesterol circulating around the body. It can cling to arteries in your heart and brain, causing atherosclerosis.

HDL?(high-density lipoprotein) is a?protective?type of cholesterol. It contains more proteins than cholesterol and studies have shown that they have a way of "cleaning" arteries as they move through the body.

The correct way of handling cholesterol is through a diet rich in unsaturated fats and poor in saturated fats.

Here are some examples of the good kind of fats:

-Monounsaturated Fats: olive oil, peanut oil, canola oil, avocadoes, nuts and seeds

-Polyunsaturated Fats: Vegetable oils (sunflower, corn, soy and cottonseed)

-Omega 3 fatty acids: cold water fish (salmon, mackerel and herring), flaxseeds, flax oil and walnuts

Some examples of sources of cholesterol you need to stay away from:

-Saturated Fat: Animal products; coconut, palm and other tropical oils.

-Trans Fat: commercial baked goods, fried foods and margarine.

-Dietary Cholesterol: Animal products

As with all things, the right amount of Cholesterol in your diet is ideal. Keep in mind that unlike other risk factors of heart disease (age, gender and genetics), cholesterol levels are modifiable. It takes a conscious effort to avoid extra cholesterol in the diet.

Some tips to help you get started:

-Sautee your dishes in olive oil instead of butter.

-Trim the excess fat and skin from beef, chicken and pork products.

-Use spray-on or measure oil with a teaspoon than pouring straight from the bottle.

-Check the nutrition labels of the food you buy. Some foods make their packaging look healthy, but contain increased amounts of fat and sodium.

In conclusion, you make the decision of how much fat is in your diet -whether you buy regular oils or healthy oils, or if you grill that t-bone with 2 inches of fat in it. The right amount and kind of cholesterol in your diet can help you get that right balance for your health.

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