CHOLESTEROL: The good, the bad and the ugly

By Craig McNamee The bloodstream carries cholesterol via lipoproteins to various body tissues to be used, stored or excreted. Too much circulating cholesterol tends to injure the arteries, resulting in plaque formation or atherosclerosis. With impediment of blood flow to the heart, the heart muscle becomes starved for oxygen, causing chest pain known as angina. If a blood clot completely obstructs a coronary artery, a heart attack or death could occur. What is cholesterol? It is a fat soluble, steroid alcohol found in animal fats, oils and egg yolks that: Is widely distributed in the body, especially in bile, blood, brain tissue, liver, kidneys, adrenal glands and nerve fibers. Facilitates the absorption and transport of fatty acids Acts as the precursor to the synthesis of vitamin D at the surface of the skin Synthesizes various hormones (cortisol, cortisone and aldosterone) Synthesizes sex hormones (progesterone, estrogen and testosterone) Sometimes crystallizes in the gallbladder to form gallstones The “BAD” Cholesterol (LDL) This harmless lipid transports 75% of the blood’s cholesterol to the body cells. LDL penetrates the artery walls where it interacts through a process of oxidation, caused by oxygen free radicals (unstable O2 molecules with extra electrons). These particles are released naturally during the body’s chemical processes, but increase when the body is exposed to environmental toxins (ex. cigarette smoke). Free radicals are essential in fighting bacteria but are harmful if found in excess. If LDL collects on artery walls, free radicals released from the wall membranes attack and modify its form. The oxidized form of LDL triggers the accumulation of white blood cells at the site, forming a fatty substance called a plaque. As the plaque builds up, the arterial walls slowly constrict, reducing the blood flow, this is known as atherosclerosis. Vital heart tissues don’t receive much needed blood borne oxygen, resulting in damage. The “GOOD” Cholesterol (HDL) This lipoprotein removes cholesterol from the walls of the arteries and returns it to the liver, thus protecting them from dangerous narrowing and in turn, prevention of heart attacks. Triglycerides Triglycerides are often associated with obesity, alcoholism and diabetes. In fact, 90% of the excess fat on the human body is in the form of triglycerides. The human body also manufactures its own triglycerides – not only from fatty foods you eat, but also from excess carbohydrates. Triglycerides are an important source of energy and essential to good health, but those which are not immediately needed are transported to fat cells for storage. Exercise and a low fat diet usually decrease triglyceride levels. Causes of High Cholesterol genetics there is a predisposition to heart attacks and strokes with a family history of heart disease in any first degree relative (female prior to 65, male prior to 55) diet fatty foods – meat, chips, crackers, cheese, fast foods all contain high percentages of saturated fats and cholesterol sedentary lifestyle people who rarely exercise often have lower levels of HDL (good cholesterol) obesity male waist measurement should not exceed more than 100 cm (39.5 inches) females 88 cm (35.5 inches) an extra 125 calories per day causes an increase of 12 pounds per year smoking smoking directly reduces HDL up to 15% alcohol too much alcohol – excessive drinking damages the liver and causes cholesterol and triglyceride levels to rise aging & gender females have a dramatic increase in cholesterol levels following menopause, while men typically have increased LDL levels after the age of 45 stress people under stress typically console themselves with fatty foods, alcohol and tobacco high blood pressure > 140/90 increases risk of damaging arterial walls, leading to atherosclerosis Basic Nutrients which help in the promotion of cardiovascular health: Beta Carotene: yellow and orange fruits and veggies, some deep green leafy vegetables Vitamin C: Broccoli, brussel sprouts, tomatoes, green peppers, strawberries, kiwis, oranges Vitamin E: Nuts, seeds, sweet potato, kale Vitamin D: milk, fortified breads and cereals, sunlight Selenium: greens Magnesium: whole grains, leafy green vegetables, avocadoes and milk Omega 3 fatty acids: fish, walnuts, flax seeds DISCLAIMER The information on www.shapehealthandwellness.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.

 

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