Lower Cholesterol by Jane Cronin

Cholesterol is a fatty substance in the body that serves several vital roles. Proper cholesterol levels are important to good health. Cholesterol is a building block of various hormones, especially sex hormones and bile acids. It also may stabilise cell membranes. While proper cholesterol levels are important, elevated blood cholesterol levels can greatly increase the risk of death due to heart disease.

Cholesterol is a fatty molecule transported in the blood by lipoproteins. The main groups of lipoproteins are very-low-density lipoproteins (VLDL), low-density lipoprotein (LDL) and high-density lipoprotein (HDL). VLDL and LDL are responsible for transporting fats (primarily triglycerides and cholesterol) from the liver to the cells in the body. Elevations of either VLDL or LDL are associated with an increased risk of developing atherosclerosis, the primary cause of heart attack and stroke. HDL, however, is responsible for returning fats to the liver and a high HDL is associated with a low risk of heart attack.

Cholesterol lowering medication, particularly the statins, have been very effective in lowering LDL cholesterol levels and therefore have extended the life of at-risk individuals. Long-term use of statins may, however, lead to the depletion of an essential cofactor involved in the production of cellular energy called Coenzyme Q10 (CoQ10). A depletion in CoQ10 causes fatigue and reduced antioxidant status. It is possible to avoid compromised cardiac function as a result of low CoQ10 levels by supplementing with adequate amounts of CoQ10.

Nutritional Recommendations:

• Reduce intake of saturated fats (red meat, butter, high fat foods).
• Maintain a high intake of green leafy vegetables and fruits, of which five servings of 200g daily are recommended.
• The judicious use of antioxidants such as Vitamin C and E can be useful in preventing the conversion of cholesterol to oxidised cholesterol (Chox). Chox is a primary factor in initiating damage to blood vessels and possibly other organ structures.

Foods to avoid when cholesterol levels are high

• Cream, butter, cheeses, ice-cream, milk
• Takeaways and fried or roasted foods that have had fat or oils added to them
• Pies, pastry, croissants, cheese-coated bread
• Sausage, salami
• Cakes & Chocolate
• Roasted, salted nuts, crisps, crackers
• Alcohol - reduce to two evenings per week or drink low alcohol versions of wine and beer

Foods to help you lower cholesterol levels

• High fibre foods help to produce HDL cholesterol:  Wholegrain breads, cereals, brown rice, wholegrain pasta
• Fresh fruits and vegetables contain antioxidants and vitamin C which protect the artery walls.
• Choose lean meats, skinned poultry, or fish to reduce LDL cholesterol
• Use low-fat yoghurts, cottage cheeses, ricotta, quark and reduced-fat yellow cheeses
• Coconut cream and milk are high in saturated fat which produces LDL cholesterol
• Eat dishes containing beans, lentils, chickpeas, soybeans, and tofu . these do not contain cholesterol and they are high in fibre
• Use monounsaturated oils and margarines e.g. olive and canola, these raise HDL cholesterol levels
• Avoid using butter, a saturated fat, or only use small amounts of unsalted butter
• Polyunsaturated oils such as sunflower, safflower, corn, soy, and nut oils will lower LDL cholesterol, but may also reduce the level of HDL cholesterol