Cholesterol can be described as a waxy substance that is needed to build cells and tissues within the body.
Cholesterol also serves other key functions like helping with bile production in the liver, producing hormones, and is also key for the body to make Vitamin D. While cholesterol is vital for optimal health and several essential biological functions, too much cholesterol can lead to health problems.
So where does cholesterol come from and what does it have to do with food?
Cholesterol is made by the liver, which has the ability to produce all of the cholesterol that the body need to maintain its specific biological functions. That means, we don’t need to eat cholesterol for our body to work properly. However, additional cholesterol is often obtained through the foods we eat, more specifically, the animal-based foods we consume such as meats, poultry, eggs, and dairy.
While some added cholesterol from food is okay and still considered healthy, too much cholesterol in the diet can create a problem. Not only can too much cholesterol become a problem, but the type of cholesterol consumed can be an issue as it can increase the risk of cholesterol-related health problems.
Let’s talk about the types of cholesterol often discussed…
While there are several types of cholesterol, let’s talk about the two main types to keep it simple. These are often classified as good cholesterol or high-density lipoprotein (HDL) cholesterol and bad (or lousy) cholesterol or low-density lipoprotein (LDL) cholesterol.
Most often, the health issues that arise with high cholesterol levels have to do with LDL cholesterol. This is because LDL cholesterol acts in the body differently than HDL cholesterol. LDL cholesterol has a tendency to accumulate inside arteries, which over time, can lead to the narrowing of arteries or plaque build-up. This can then increase risk for stroke or heart attack. HDL cholesterol, on the other hand, takes excess cholesterol in the blood and carries it back to the liver so that it can then be removed from the body.
The accumulation (and lack of removal) of LDL cholesterol is what contributes to increased health risk over time and is often why medication may be required for individuals who are unable to manage cholesterol levels with lifestyles changes.
What does medication and lifestyle have to do with cholesterol?
While medications can help, they aren’t long-term solutions on their own because in many instances, medications are only able to slow down the rate of LDL accumulation and resulting health conditions.
This is where lifestyle factors come into play and become the most effective long-term solution in terms of making permanent change that does not require life-long adherence to medicine. Lifestyle changes are crucial both reducing cholesterol levels but also sustaining them. Without lifestyle changes (healthy food and movement) alongside medication, high cholesterol levels and high risk for health issues with remain.
So what are some key lifestyle changes that can be made to help reduce cholesterol levels?
Here are five key recommendations to start out with:
1. Become aware of your cholesterol levels and monitor them regularly to see whether they are increasing or decreasing.
2. Follow a heart healthy diet (e.g., the DASH Diet). This diet reduces saturated fats, trans fats, and sodium, which have been shown to negatively impact cholesterol levels. This diet also limits portion size as well as animal products, foods that naturally contain cholesterol.
3. Get more physical activity. Being active will help to reduce cholesterol levels in your blood and help decrease also high blood pressure.
4. Quit smoking. Smoking cigarettes lowers HDL cholesterol (the good cholesterol).
5. Maintain a healthy body weight, as weight gain can contribute to increased LDL cholesterol and decreased HDL cholesterol.
While the tips above are all recommendations for lifestyle changes that can help to lower cholesterol levels, it’s important to note that there are instances where medication may be necessary to manage both cholesterol and health conditions. It’s advised that any changes to medication regimes or lifestyle alterations should only be done under guidance and supervision of a medical professional.
If you have any questions or need further nutrition support, please do not hesitate to reach out to the One Bite Nutrition team.
Disclaimer: This information is for education purposes only and is not intended as nutrition or medical advice.
