Cholesterol - An Invisible Danger

Cholesterol is nothing more than an association of steroid, lipid and alcohol that is found in the cell membranes of all body tissues. It is transported to the blood and it can be found in all animals. The Chemical formula of cholesterol is C27H45OH.

Many things have been said about cholesterol. Some doctors simply prescribe a diet free of foods that contain cholesterol and some others allow food with cholesterol. It is true that high levels of cholesterol in the blood may cause heart attack and some other distresses, such as stroke.

On the other hand, cholesterol is a very important compound to the well functioning of the body because it provides stability to the cells. In addition to that, cholesterol is a precursor of the synthesis of vitamin D and several hormones.

Cholesterol: Mr. Bad Guy or Mr. Nice Guy?

People say many things about cholesterol. And the modern Western civilization seems to have increased this discussion. Nothing is for sure when it comes of cholesterol:

- Why do some people who have a healthy diet and practice physical exercises regularly develop high cholesterol? - Why do some people who eat a lot of junk food and never practice physical exercises never develop high cholesterol?

This discussion is endless. And due to that, some people simply don’t believe in the risks involved in case of high cholesterol. Actually, what some people state is that they don’t have time to think about what they are eating: how can they think about cholesterol?

And the discussion remains: is the cholesterol a bad guy or a nice guy? Well, there isn’t an answer for that. If we say that cholesterol is a bad guy, we are simply discarding the benefits that cholesterol develops in the body, such as providing stability to the cells. On the other hand, high levels of cholesterol in the body block the arteries and veins, which may lead to heart diseases.

LDL and HDL: what is different?

LDL (low density lipoprotein) and HDL (high density lipoprotein) are types of cholesterol. Each one with different roles, but they are all the same.

The LDL cholesterol is the one usually called “bad cholesterol” since high levels of it may lead to coronary diseases. The LDL is the one responsible for depositing in he walls of arteries the cholesterol, which causes the formation of a hard and thick substance called cholesterol plaque. Within time, this plaque makes the arteries walls thick and narrow, starting a process called arteriosclerosis.

The HDL is the one considered the “good cholesterol”. This type of cholesterol is the one responsible for removing the plaques of bad cholesterol from the arteries walls, which prevents the arteriosclerosis.

This is the main difference regarding LDL and HDL cholesterols. Remember that keeping high levels of LDL and low levels of HDL may cause arteriosclerosis, while keeping low levels of LDL and high levels of HDL helps preventing it.

When start checkups?

Pretty much is said about cholesterol. Doctors use to advise people to check their cholesterol levels at the age of 35-year-old – in case you are a man – and 45-year-old – in case you are a woman. But this has been changing and it couldn’t be kept that way.

Nowadays, it’s common to find obese children. Although obesity is not a determining factor, it puts people in he risk group. Children have been eating a lot of junk food and this has been contributing to the increase of obese children and children with high cholesterol.

So, when should people start worrying about cholesterol levels? Well, everybody should start worrying about cholesterol if they are in the risk group and it doesn’t matter how old they are. And who is the risk group? People considered to be in the risk group are those who:

- have cases of heart diseases in family - had suffered a heart attack already - are women going through menopause - are obese - suffer from high blood pressure - suffer from diabetes - are sedentary - smoke

What are the recommended levels?

People are always worried about the recommended levels of cholesterol. Here is a simple guideline for that:
- Total cholesterol: should be kept under 200 - LDL cholesterol: should be kept under 130 - HDL cholesterol: should be kept 60 or higher

The most important regarding cholesterol and don’t care about all these numbers has to do with simply keeping it under 200.

Preventing high cholesterol

People can do some things in order to prevent high cholesterol from occur and to reduce the levels of cholesterol in case you have high levels:

- Exercise frequently - Stop smoking - Avoid junk foods - Eat plenty of vegetable and fresh fruits - Drink juices and teas instead of sodas - Avoid the excess of alcoholic drinks - Lose weight if you are overweight or obese The most important thing to do is to keep cholesterol under control. You see: it is always better to prevent than treating.

Nuts and your heart: Eating nuts for heart health

Eating nuts helps your heart. Discover how walnuts, almonds and other nuts help lower your cholesterol when eaten as part of a balanced diet.

Eating nuts as part of a healthy diet can be good for your heart. Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too. They're inexpensive, easy to store and easy to take with you to work or school.

The type of nut you eat isn't that important, although some nuts have more heart-healthy nutrients and fats than do others. Walnuts, almonds, hazelnuts, you name it, almost every type of nut has a lot of nutrition packed into a tiny package. If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet.
 

 

Can eating nuts help your heart?

Most studies on people who eat nuts as part of a heart-healthy diet have found that nuts lower the LDL, low-density lipoprotein or "bad," cholesterol level in the blood. High LDL is one of the primary causes of heart disease, so nuts' ability to lower LDL cholesterol seems to be quite beneficial.

The main cause of a fatal heart attack are blood clots, by eating nuts your  risk of developing blood clots  reduces  Nuts also improve the health of the lining of your arteries. The evidence for the heart-health benefits of nuts isn't rock solid yet — the Food and Drug Administration only allows food companies to say evidence "suggests but does not prove" that eating nuts reduces heart disease risk.

What's in nuts that's thought to be heart healthy?

Although it varies by nut, researchers think most nuts contain at least some of these heart-healthy substances:

L-arginine. Nuts also have lots of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

 

Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.

Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you'll eat less later. Fiber is also thought to play a role in preventing diabetes.
 

Vitamin E. Researchers still aren't sure, but it's thought that vitamin E may help stop the development of plaques in your arteries which can narrow them, leading to chest pain, coronary artery disease or a heart attack.

What amount of nuts is considered healthy?

Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy fat, it's still a lot of calories. That's why you should eat nuts in moderation. Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products.

Instead of eating unhealthy saturated fats, try substituting a handful of nuts. According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. 

 

But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won't do your heart any good.

Does it matter what kind of nuts you eat?

Possibly. Most nuts appear to be generally healthy, though some more so than others. Walnuts are one of the best-studied nuts, and it's been shown they contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be quite heart healthy. Even peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Coconut, which is technically a fruit, may be considered by some to be a nut, but it doesn't have heart-health benefits. Both coconut meat and oil contain a large amount of saturated fat.

Keep in mind, you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.

Here's some nutrition information on common types of cholesterol lowering foods & nuts.

Lower your Cholesterol by these top 5 Foods

Diet can play an important role in lowering your cholesterol. Discover five foods that can lower your cholesterol and protect your heart.

Can a bowl of oatmeal help prevent a heart attack? How about a handful of walnuts, or even your baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these — may be enough to lower your cholesterol to a healthy level and help you stay off medications. 

Yes nuts are tasty, can be salty, are often found in small decorative dishes at cocktail parties, and have a bad rap for being high in fat and calories. But did you know that they’re also packed with protein, Omega 3 fatty acids, and may even stave off breast cancer?

Oatmeal and oat bran

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes.

Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran. 

Walnuts, almonds and more

Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds and some other nuts appear to have a similar effect. 

According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. 

But all nuts are high in calories, so a handful will do. As with any food, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds. 

Fish and omega-3 fatty acids

Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death. 

Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil. 

You can take an omega-3 or fish oil supplement to get some of the beneficial effects, but you won't get all the other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish. 

Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. 

The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat. 

Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But avoid "light" olive oils. This label usually means the oil is more processed and lighter in color, not fat or calories. 

Foods fortified with plant sterols or stanols

Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol. 

Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day. 

Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K. 

The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L). 

Consider your diet first

Before you make other changes to your diet, think about cutting back on the types and amounts of fats you eat, which can raise your cholesterol. That way, you'll improve your cholesterol levels and health overall. 

When cutting fat from your diet, focus on saturated and trans fats. Saturated fats, like those in meat and some oils, raise your total cholesterol. Trans fats, which are sometimes used to make store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels because they raise low-density lipoprotein (LDL), the "bad" cholesterol and lower high-density lipoprotein (HDL), "good" cholesterol. You should try to limit the number of calories you eat daily to less than 10 percent from saturated fat, and eliminate as many trans fats from your diet as possible.