What Is Cholesterol?
We've spoken before about fats: saturated, unsaturated, and transfat – and how they affect Cholesterol levels in our bodies. Today let’s learn more about what cholesterol is. And what it is not...
Is Cholesterol a Fat?
Did you know, Cholesterol is actually not a fat. Rather it is a waxy, fat-like substance our body can make and use in various ways. It is found in every cell of the body and has important natural functions when it comes to digesting foods, cellular structure, producing and synthesizing hormones, and generating vitamin D. Cholesterol is manufactured by the body but can also be taken in from food.
There are two types of cholesterol; LDL(low-density lipoproteins, bad cholesterol) and HDL(high-density lipoproteins, good cholesterol).
Why We Limit Cholesterol
The reason we want to limit cholesterol is because eating too much can increase your LDL cholesterol levels, just as unhealthy fats can. The cool thing is, our body makes all the cholesterol it needs – which is why we want to limit our food intake to less than 300 milligrams per day. The liver produces about 80% of the body's cholesterol and the rest comes from dietary sources like meat, poultry, eggs, fish, and dairy products. Foods derived from plants contain no cholesterol.
Cholesterol content in the bloodstream is also regulated by the liver. After a meal, cholesterol in the diet is absorbed from the small intestine and metabolized and stored in the liver. As the body requires cholesterol, it may be secreted by the liver.
When too much cholesterol is present in the body, it can build up in deposits called plaque along the inside walls of arteries, causing them to narrow.
Why Does Our Body Need Cholesterol?
Too much cholesterol in your body is a bad thing. On the other hand, our body needs cholesterol to make hormones, vitamin D , and to help digest foods. Cholesterol also helps in the formation of your memories and is vital for neurological function. Essential but just not too much from dietary sources.
HDL, the Good Cholesterol, is like a vacuum cleaner or snowplow for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver. Your liver expels it from your body. Ultimately, this will help reduce your risk of heart disease, heart attack, and stroke.
What are the Highest Sources of Cholesterol?
The highest sources of cholesterol are butter, ghee, margarine, lard, goose fat and drippings, fatty meats and meat products such as sausages; also full fat cheese, milk, cream and yogurt, coconut and palm oils, and coconut cream.
The bottom line is that avoiding saturated fat is a major key to maintaining safe levels of cholesterol – and from packing on the belly fat. For more on that - reach out to us at BonVie by clicking on the contact button on our website.
What are the Lowest Sources of Cholesterol?
Some of the lowest sources of cholesterol are oat cereals, barley, fruit, vegetables, soya foods and drinks, beans , nuts and seeds.
How About These Questionable Sources of Cholesterol?
How about those foods we were brought up to resist due to the fear of raising our cholesterol – like eggs, liver, and kidneys, and seafood such as prawns? Well yes, these foods are naturally rich in cholesterol but they are also low in saturated fat. Prevalent science today says it’s fine to enjoy these foods. However if in doubt, or you have health issues, always talk to your health care professional.
What Else Can We Do To Improve our Cholesterol Levels?
Move that Body! Daily exercise is one of the best natural ways to boost your HDL. If you’re new to exercise, start slow. Slowly build up to at least 30 minutes of vigorous walking at least five times per week. If you are already doing that, increase your exercise even more.
Lose Weight! Reducing your weight can help raise your HDL and lower your LDL cholesterol levels.
Find out about your genetics. Sometimes, despite all your efforts, you’ll still struggle with healthy cholesterol levels. Genetics can play a big role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to address them.
Take care of your digestive system. There is some research that shows how gut flora influences your cholesterol levels and heart disease risk. Adding probiotic-rich foods like yogurt and fermented foods to your daily diet is a good idea. Or adding quality probiotics.
