Cholesterol and Heart Health

Cholesterol is an issue. It’s an issue I avoided for a long time, but recently decided to look into. In a recent blog I talked about what it is and why we need to be concerned about it. As I read about cholesterol I realized it’s really part of a bigger issue—heart health.

I found six recurring topics:

• Cholesterol Levels
• Diet/Weight
• Exercise
• Diabetes
• High Blood Pressure
• Smoking

Heart health is a complex issue and each of these six topics intertwines with the others. But, I like to keep things simple (and if I can, short). Even though they overlap, I plan to spotlight each subject.

When we hear the word diet most of us tend to think weight. When I consider cholesterol and heart health this seems to be a misconception. For now I’d like to consider weight a side-effect or consequence of diet. —We can also view unhealthy LDL cholesterol levels in this way.

Did you know that our bodies make cholesterol? Among other things, we need it to build, maintain and repair the integrity of cell walls. Generally, we manufacture all we need and sometimes more. Excess is carried by the blood stream to the liver where it is broken down and excreted. Except—except sometimes LDL cholesterol will adhere to artery walls where can harden and contribute to heart problems (raising blood pressure and increasing the possibility of blood clots). We add to the excess when we eat animal products and foods containing saturated fats and transfats. In contrast grains, nuts, beans, fruits and vegetables do not contain cholesterol.

Many doctors and health oriented organizations recommend that our intake of dietary cholesterol be limited to 200 to 300 mg per day. They recommend that most of the food we eat be from plants and without added fats. As a food source plants (grains, beans, nuts, seeds, fruits and vegetables) supply a lot of fiber; fiber can reduce the amount of LDL that adheres to artery walls. Substituting non-dairy products for milk and eggs can also help. Meat does have a place in most diets, use lean cuts and consider trimming away any exposed fat as part of your food preparation. Do be sure to include fish as a source for protein. Also, there are some studies indicating moderate alcohol consumption may raise HDL levels which is a good thing as this type of cholesterol helps mitigate the negative effects of LDL.

Look at the American Heart Association food pyramid for information about number and size of portions. You will also find that your intake of highly processed sugars and starches should be limited as your body easily converts these to fat (think overweight). This contributes to elevated levels of LDL cholesterol and I’m sure you would rather eat for heart health.