C-H-O-L-E-S-T-E-R-O-L

Cholesterol is an essential oil-based substance that is produced by the liver, and is found in every cell of the body. It has important natural functions:

1. contributing to the structure of cell walls
2. making up digestive bile acids in the intestine
3. allowing the body to produce vitamin D
4. enabling the body to make certain hormones

There are two types of cholesterol:

• LDL (low-density lipoproteins, bad cholesterol) should be less than 100 mg/dL.
• HDL (high-density lipoproteins, good cholesterol). should be higher than 60 mg/dL.

Causes of high cholesterol
High cholesterol can be an inherited condition, arise from chronic diseases such as diabetes, liver or kidney disease, polycystic ovary syndrome, underactive thyroid gland, or can result from unhealthy eating habits.

It is a significant risk factor for coronary heart disease and a cause of heart attacks. A build-up of cholesterol which narrows arteries, is called atherosclerosis, in which plaques form and cause restriction of blood flow. High cholesterol does not present any signs or symptoms and could present a silent threat of heart attack or stroke.

Our liver produces cholesterol in the amounts needed by our body, but it is also ingested from animal-derived foods such as: meat, poultry and full-fat dairy products, and some tropical oils – such as palm oil, palm kernel oil- often found in baked or fried goods, all of which are high in saturated and trans fats. This makes your cholesterol levels go from normal to unhealthy.

Reducing the intake of saturated and trans fats, and added sugar from your diet helps manage cholesterol levels.

On the other hand, to raise your protective HDL cholesterol levels, focus on including foods such as legumes, fruit, whole grains, fatty fish, and olive oil in your diet. The fiber in these foods contributes to lowering LDL cholesterol levels. But there are no magic foods. You have to look at overall diet.

The key to lowering bad cholesterol levels is to eat a generally healthy diet, exercise regularly, avoid smoking, limiting alcohol, and achieving and maintaining a healthy weight. If lifestyle changes are unsuccessful or cholesterol levels are very high, your doctor may prescribe lipid-lowering drugs.

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