What is Cholesterol?
Cholesterol is a type of fatty substance categorized as a lipid, it is primarily synthesized by the liver from dietary fats. Contrary to common belief, our body requires a certain amount of cholesterol for optimal functioning. However, elevated levels of this lipid can significantly impact health, increasing the risk of heart attack and stroke.
Why is Cholesterol Essential?
Cholesterol plays crucial roles in:
Forming the outer layer of every cell.
Insulating nerve fibers.
Producing hormones.
Generating bile acids vital for fat digestion and absorption.
Why is Optimal Cholesterol Vital?
Elevated total cholesterol levels often indicate an abundance of LDL (bad) cholesterol circulating in the bloodstream. Excess LDL cholesterol poses significant risks as it adheres to the inner walls of arteries, initiating the formation of fatty deposits known as atherosclerosis. This buildup narrows the arteries, impeding blood flow and potentially culminating in severe complications like stroke or heart attack.
High cholesterol isn't exclusive to a particular age group; it can impact individuals across all age brackets. Implementing minor adjustments to your lifestyle today can yield substantial benefits both presently and in the long term, particularly if you have a preexisting heart condition or a family history thereof.
Types of Cholesterol:
Three main types circulate in the bloodstream:
LDL (low-density lipoprotein): Responsible for transporting cholesterol from the liver to various cells in the body. High levels of LDL can lead to cholesterol buildup in arteries, contributing to cardiovascular issues. LDL is commonly referred to as "bad cholesterol."
HDL (high-density lipoprotein): Carries excess cholesterol away from cells and back to the liver for elimination. It's often dubbed "good cholesterol."
Triglyceride is another type of fat in our blood and it is also affected by what we eat and drink (e.g. eating a lot of sugary processed foods can make you more likely to have a high triglyceride level). Triglycerides can be raised in diabetes, obesity, kidney disease, with an underactive thyroid and too much alcohol. Triglycerides can also contribute to the narrowing of the artery walls, increasing your risk of heart disease.
Optimal Cholesterol Levels:
An ideal total cholesterol level should be below 5mmol/L. However, in Ireland, a significant portion of adults have levels exceeding this, posing a concern.
Risks Associated with High Cholesterol:
Elevated cholesterol levels can result in arterial narrowing, heart disease, blood clots, heart attacks, and strokes.
Factors Contributing to High Cholesterol Risk:
Several factors increase the likelihood of high cholesterol, including an unhealthy diet, sedentary lifestyle, obesity, excessive alcohol consumption, smoking, diabetes, high blood pressure, family history, age, and a past history of stroke or heart disease.
Recognizing High Cholesterol:
High cholesterol often manifests without noticeable symptoms. Diagnosis typically requires a visit to your doctor for a blood test, assessing levels of good (HDL) cholesterol, bad (LDL) cholesterol, triglycerides, and total cholesterol. Elevated 'bad' (LDL) cholesterol increases the risk of heart attack or stroke, while a high level of 'good' (HDL) cholesterol helps counterbalance this risk. Regular monitoring and appropriate management are crucial for maintaining optimal cholesterol levels and reducing cardiovascular risk.
Addressing High Cholesterol:
If you suspect high cholesterol, it's crucial to undergo a cholesterol check and discuss the results with a healthcare professional for necessary interventions or treatments, particularly if you're at risk.
Lifestyle Modifications:
Dietary changes, such as reducing saturated fat intake, can lower LDL cholesterol. Foods to avoid include fatty/processed meats, cream, butter, cheese, cakes, biscuits, chocolate, coconut oil, and palm oil. Monitoring food labels can help manage saturated fat consumption, with recommended daily limits of 30g for men and 20g for women.
Adopting a cardio-protective Mediterranean diet stands as the primary dietary strategy for averting heart disease and stroke. Studies on this diet have revealed its efficacy in reducing the risk of various conditions like diabetes, high blood pressure, and elevated cholesterol, all of which are predisposing factors for heart disease.
However, it's essential to recognize that the Mediterranean diet transcends mere dietary choices; it encompasses multiple lifestyle components such as increased physical activity and cessation of smoking, all of which contribute significantly to heart disease prevention. At its essence, the Mediterranean diet constitutes a comprehensive dietary pattern rich in fruits, vegetables, whole grains, olive oils, legumes, nuts, seeds, and oily fish, with limited intake of red and processed meats, as well as sweets and treats. Notably, this diet is abundant in beneficial fats, primarily monounsaturated fats derived from nuts, seeds, and olive oils, which have demonstrated cholesterol-lowering properties.
The Mediterranean diet can be complemented with personalized dietary and lifestyle recommendations tailored to individual risk factors such as high cholesterol, diabetes, high blood pressure, or weight management.
To maintain a healthy cholesterol profile, alongside a balanced diet, evidence supports engaging in regular physical activity, moderate alcohol consumption, achieving and sustaining a healthy weight, and seeking assistance to quit smoking if necessary. Your dietitian or GP can offer tailored dietary guidance based on your specific cholesterol profile.
Non-Prescription Solutions:
Before considering any non-prescription options, consult with a healthcare provider, especially if you're on other medications or have underlying conditions.
Armolipid is a food supplement formulation taken to reduce cholesterol and triglycerides blood levels as part of a varied and balanced diet. Proven efficacy in reducing Total Cholesterol, LDL-C and homocysteine. Armolipid reduces cholesterol by the action of the following ingredients:
Red Yeast Rice (monacolin K) - Reduces cholesterol and triglycerides, Astaxanthin & Co-Enzyme Q10 -Antioxidants and Folic Acid 0.2mg - Helps reduce homocysteine. It appears to lower LDL cholesterol (by 15 to 25 per cent) by working in a similar way to a low dose of a statin.
Zerochol is a 100% natural dietary supplement containing plant sterols. Plant sterols are present naturally in small quantities in many fruits, vegetables, nuts, seeds and grains and other plant sources that help lower your cholesterol. It has been proven that consuming plant sterols in a dosage five times higher than the average dietary level, contributes to a significant decrease in the blood LDL cholesterol level.
Niacin
There is some evidence to show niacin (vitamin B3 or nicotinic acid) can lower ‘bad’ LDL cholesterol and raise ‘good’ high-density lipoprotein (HDL) cholesterol, but little evidence that it reduces the risk of heart attack or stroke. It commonly causes intense skin flushing and is not suitable for everyone.
Can you Enhance Good Cholesterol Levels?
For those seeking to boost their good (HDL) cholesterol levels, lifestyle adjustments are key:
Increasing physical activity: Aim for at least 150 minutes per week of moderate-intensity activities like brisk walking or 75 minutes per week of vigorous-intensity exercises such as jogging or running.
Avoiding trans fats: Eliminate or minimize consumption of processed foods containing trans fats, including cakes, biscuits, pastries, and deep-fried items. Pay attention to ingredient labels, avoiding products with 'hydrogenated fat' or 'partially hydrogenated oils' listed.
Maintaining a healthy body weight.
Adding in an omega 3 supplement - There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.