Many individuals living in Anguilla have high cholesterol levels. High cholesterol levels are due to a number of factors some of which we have no control over while others are related to our lifestyles. High cholesterol levels could lead to many other diseases, including heart disease, diabetes, and high blood pressure.
What is cholesterol?
Cholesterol is a compound of the sterol type found in most body tissues. Cholesterol and its derivatives are important constituents of cell membranes and precursors of other steroid compounds, but high concentrations in the blood are thought to promote atherosclerosis.
Types of Cholesterol
Cholesterol travels through the blood attached to a protein.This cholesterol-protein package is called a lipoprotein. Lipoproteins are classified as high density, low density, or very low density, depending on how much protein there is in relation to fat.
• Low density lipoproteins (LDL): LDL, also called “bad” cholesterol, can cause buildup of plaque on the walls of arteries. The more LDL there is in the blood, the greater the risk of heart disease.
• High density lipoproteins (HDL): HDL, also called “good” cholesterol, helps the body get rid of bad cholesterol in the blood. The higher the level of HDL cholesterol, the better. If levels of HDL are low, the risk of heart disease increases.
• Very low density lipoproteins (VLDL): VLDL is similar to LDL cholesterol in that it contains mostly fat and not much protein.
• Triglycerides: Triglycerides are another type of fat that is carried in the blood by very low density lipoproteins. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.
What factors affect cholesterol levels?
A variety of factors can affect cholesterol levels. They include:
• Diet. Saturated fat and cholesterol in the food you eat increase cholesterol levels.
• Weight. In addition to being a risk factor for heart disease, being overweight can also increase cholesterol. Losing weight can help lower your LDL and total cholesterol levels, as well as increase HDL cholesterol.
• Exercise. Regular exercise can lower LDL cholesterol and raise HDL cholesterol. You should try to be physically active for at least 20-30 minutes on most days.
• Age and gender. As we get older, cholesterol levels rise. Before menopause, women tend to have lower total cholesterol levels than men of the same age; after menopause, however, women’s LDL levels tend to rise.
• Diabetes. Poorly controlled diabetes increases cholesterol levels. With improvements in control, cholesterol levels can fall.
• Heredity. Your genes partly determine how much cholesterol the body makes. High blood cholesterol can run in families.
• Other causes. Certain medications and medical conditions can cause high cholesterol.
Foods and cholesterol
There are a few scientifically proven foods that will help to lower LDL levels also known as bad cholesterol.
There are some foods that can lower “bad” cholesterol levels. They include the following:
Strawberries: These fruits are very delicious and now researchers are finding that the antioxidants in strawberries can help to lower cholesterol. According to recent research out of Università Politecnica delle Marche, scientists found that eating strawberries reduced the total overall levels of bad cholesterol. However, the levels of HDL or good cholesterol remained the same.
Fish oil: The American Heart Association recommends eating at least two servings of fish per day because of its high amount of omega-3 fatty acids.
The highest levels of omega-3 fatty acids are in Mackerel, herrings, sardines, albacore, tuna and salmon (wild).
However, when you cannot get these fish, taking fish oil in a concentrated form, like a supplement or capsule, is more than sufficient.
Tree nuts: Tree nuts are low in saturated fats and high in unsaturated fatty acids, making them cholesterol’s worst nightmare. A summary of studies conducted to date shows that tree nuts reduce LDL cholesterol by 3-19 % compared with Western and lower-fat diet. Tree nuts include almonds, cashews, chestnuts, pecans, pistachios, and walnuts.
Fenugreek: It’s a common ingredient on the Indian subcontinent used in many dishes that come in varying forms, such as a seed or leaf sprouts. Several studies from the 1990s have reported that, in high doses, various fenugreek seed preparations can lower total cholesterol and LDL, in some cases dramatically.
Onions: Researchers at the Texas A&M University AgriLife Extension Service found that people who ate at least one half of a raw onion per day saw a 30 percent increase in their good cholesterol. They also noted that onions increase circulation, lower blood pressure, and prevent clotting.
Turmeric: This orange spice, known for colouring many South Asian cuisines, does more than add colour to many dishes. In animal studies, University of Michigan researchers found that turmeric extract lowered cholesterol levels and “prevented bad cholesterol from building up in blood vessels because it stops platelets from clumping together.”
Oatmeal, oat bran and high-fiber foods: Oatmeal contains soluble fibre which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fibre can reduce the absorption of cholesterol into your bloodstream.
Olive oil: Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched. Try using about 2 tablespoons (23 grams) of olive oil a day, in place of other fats in your diet, to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so do not eat more than the recommended amount.
Conclusion
There is no doubt that a high cholesterol level is associated with various health disorders. What you eat can greatly influence your cholesterol levels. In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are important to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level low.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty years in clinical practice. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
