Common Over Reactions to High Cholesterol

Posted on January 30, 2012 by admin

Getting bad news about your health is one of the worst experiences in life. While you might have an inkling that something is wrong, finally getting confirmation from your doctor is an entirely different matter. It doesn’t matter what the problem is, medical conditions all have common stigmas and stereotypes attached to them. Quite often we base our reactions on what we think we know about the situation. But the reality of your condition might be a lot different which is why it’s important to take a step back to get some perspective. Cholesterol is definitely a medical condition that provokes a lot of fear and anxiety. But before you allow your brain to go into overdrive, make sure to talk with your physician to discuss available options. You’ll also do yourself a huge favor if you can avoid some of these common over reactions.

Panicking – it’s perfectly understandable if you start to panic a bit after finding out you have high cholesterol. But if you let that panic takeover then it can certainly stand in the way of getting the situation under control. The “unknown factor” is usually what people fear the most and it’s easy to let your imagination run wild. That’s why it’s so important to keep up regular lines of communication with your physician so that you know exactly where you stand at all times.

Denial – on the opposite end of the spectrum we have people who choose to deny the problem exists. While they might not be able to deny the existence of high cholesterol, they might not worry themselves over the implications for their health. It’s quite easy to convince yourself that nothing’s wrong, but in the end you won’t be doing yourself any favors. Some problems need to be tackled head-on and cholesterol is definitely one of them. This isn’t something that’s going to go away on its own no matter how much you deny the situation.

Changing Everything – another common reaction is trying to solve the situation overnight by changing absolutely everything. People rush to read as much information as possible and then implement every tip and trick they see. While it’s good to put a plan into motion, making drastic changes is not the way to go. For example, a lot of people decide to we hauled their diet completely, but end up giving up after a few weeks because the changes are too dramatic. In many cases you benefit more from a gradual approach rather than turning yourself into a health nut. Use moderation and dietary planning with long-term strategy in mind.

Stressing Out – it’s almost impossible not to feel stress upon finding out you have high cholesterol. At the same time, you don’t want to find yourself in a situation where the stress manifests itself in physical ways as well. You might not feel an outright sense of panic, but daily stress about each and every aspect of your diet eventually builds up. You need to give yourself a break from time to time and have faith that your approach is going to work. As always you follow up with your physician regularly and stick to prescribed treatment, there’s no reason to stress yourself out on a daily basis.

No one can tell you how to react to bad medical news, but in general staying positive is key. Rather than taking news of high cholesterol as a death sentence, see it as a chance to create a new lifestyle. Things that help your cholesterol are often elements you should be incorporating into your daily schedule anyways. Better food choices, staying away from non-nutritious high cholesterol foods, more exercise, and stress reduction are all elements that can get you back on track. You might just find yourself in the best shape of your life after all of this so there’s absolutely no reason to think you’re doomed upon finding out you have high cholesterol.

This article comes to us from our friends at rabbitsadvice.com where you can find more advice on healthy topics such as weight loss, exercise, and dietary concerns such as getting enough fiber and foods high in iron.

Lowering Cholesterol While Eating Things You Love

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Posted on December 2, 2011 by admin

Lowering Cholesterol While Eating Things You Love

Discover How To Lower Cholesterol Naturally.

Some Ways in Lowering Your Cholesterol

Lowering your cholesterol levels will do wonders for your health and will keep you away from heart-related problems in the future. Nowadays, cardiovascular problems don’t choose what age to strike; more and more people are developing heart problems, even those who are young. Lowering your cholesterol will not only help you to be problem-free, but it will also protect you from other problems in the future. Whatever the reason for choosing to lower cholesterol levels is a good realization. Many people only realize this before it is too late.

The first thing to do when you want to lower your cholesterol is to steer clear of anything that has saturated fat. Saturated fat is a kind of fat that is proven to be bad for the health of a person because it can cause clogs in the blood vessels. This kind of fat is rich in animal products. It would be a wise and healthy decision to ditch this kind of fat and look for healthier alternatives. Sources of saturated fats include animal products (eggs, meat, butter, etc), hydrogenated or trans-fats, and a couple of vegetable fats (palm oil, coconut oil, and cocoa butter).

The second thing to do is to substitute these saturated fats for unsaturated ones. Having unsaturated fats in the diet could help in lowering your cholesterol because most of them are derived from plants. They lower the low-density lipoproteins in the blood, which cause plaque formations in the blood vessels, and increase high-density lipoproteins. Sources of unsaturated fats include safflower, corn, olive, and sunflower oils, and fish (it contains a fatty acid called omega-3, which is heart friendly). But be careful, hydrogenated unsaturated fats mean that some parts have been turned into saturated fat – so read labels!

The third thing is to eat less of high-cholesterol food. Cholesterol is a waxy substance that is used for different purposes in the body; this means that cholesterol is also needed to keep certain bodily functions in top shape. High-cholesterol foods include dairy products, eggs, meat (especially organ meats). It is essential to choose lean meat over those that aren’t and low-dairy products over whole.

The fourth thing is to choose complex carbohydrates over simple ones. Fiber is considered as a complex carbohydrate and is very helpful in lowering cholesterol levels. Fruits and vegetables also contain a lot of fiber and have no cholesterol content at all. But it should also be remembered that even if they are rich in complex carbohydrates, adding creams, sauces, butter, and other fattening ingredients could also make them dangerous.

The fifth thing is exercise. Maintaining the ideal weight is very helpful for a person. Not only does is keep a person healthy, but it also boosts his or her confidence. An active lifestyle keeps diseases away and it also boosts the immune system.

Lowering Cholesterol While Eating Things You Love

Lower Your Cholesterol Level

Posted on December 2, 2011 by admin

10 Tips to Lower Cholesterol Level and Protect Your Heart
By Nobim Danial

For several decades, people have been harping over the fact that obesity and high cholesterol levels are harmful for the health. However, instead of declining, the number of obese and people suffering from high cholesterol has increased. Experts believe that high cholesterol level in the body is mainly because of improper diet and lack of exercises. Apart from having a balanced diet and regular exercise regime, using some herbal techniques is always desirable. Here are 10 solutions that can be very beneficial for getting rid of high cholesterol problems.

1. Check cholesterol levels regularly

Rising level of cholesterol subjects a man to greater risk of heart attack. Cholesterol is lipoprotein in nature. The lipoprotein by nature is not easily degradable substance. Thus accumulation of lipoproteins in the cells makes it impossible to be degraded and make them block the system. The deposition of the cholesterol especially in the blood vessel is considered as very bad. This leads to the diseases like artherosclerosis and myocardial infarction. Cholesterols are the polymers of the fatty acids. Fatty acids are covalently bonded to form the lipoproteins. Thus this strong bondage prevents it from any kind of degradation. They are also called as the stored energy in the body. They remain unused in our body because of our eating habits as we take high amount of carbohydrate which prevents the usage of the cholesterol and thus they remain in the undegraded form in the body. To check the rising level of the cholesterol in our body it is necessary to monitor the current level of cholesterol in the body. It always makes a man aware of the current status of cholesterol in the body and takes necessary steps for lowering it.

2. Quit smoking

Smoking is directly linked to higher LDL (low density lipoproteins), the bad cholesterol, while depleting HDL (high density lipoproteins), the good cholesterol, levels. Apart from damaging arteries, nicotine in cigarettes can lead to heart palpitations. Smoking also leads to raised fibrinogen levels and platelet counts which make the blood stickier. Inhaled carbon monoxide from cigarette smoke also raises blood cholesterol levels; carbon monoxide attaches itself to hemoglobin, which diminishes overall oxygen supply.

Studies found that giving up smoking can reverse heart disease; good cholesterol or HDL levels automatically rise, driving down LDL levels. Within 24 hours of quitting, risk of a heart attack subsides. Within one year, the risk of heart disease is half that of a smoker. And within 15 years the risk of heart disease is similar to someone who never smoked. It makes good sense to quit smoking and reap a range of health benefits that translate into good heart health.

Worldwide, smoking is the main culprit in 20% of heart disease deaths. Cigarette smoking is thus the most modifiable risk factor for coronary heart disease. 80% of heart attacks in men under 45 years of age can be traced to cigarette smoking. A cigarette smoker has 2 to 3 times the risk of suffering a heart attack. For heavy smokers, the risk of a fatal heart attack is 10 to 15 times that of a nonsmoker. Even light smokers are at a high risk of developing coronary heart disease. Women smokers are not immune either: even as few as 4 cigarettes a day can lead to a 2.5% increase in fatal coronary disease.

3. Reduce the intake of caffeine

Not many know that by just taking care of your caffeine intake you can reduce your cholesterol level to a greater extent. Many of us might not know that intake of caffeine add to the cholesterol levels in our body. Also many of us don’t know how much caffeine we intake. People working in the office are not aware how many cups of coffee do they drink while working in the office. Under the pressure of work they tend to divert their pressure at the coffee counter to that cup of coffee that they drink without knowing what harm it may or, to be precise, it is causing to them. Caffeine is a component found in coffee. Actually, coffee contains two chemicals, which are identified to be raising cholesterol levels. Those chemicals are Cafestol and Kahweol. These chemicals are a member of a chemical family called Diterpenes in coffee oils. The amount of Diterpenes depends upon the brewing method. Drip-brewed coffee, instant coffee and percolated coffee contain only minimal amount of Diterpenes. But boiled coffees such as Greek, Turkish, espresso and those made in French “press” coffeemaker have quite a greater amount of Diterpenes and contributes to increase in the cholesterol levels. Caffeine is generally found in coffee, tea, soft drinks, soda etc. So we must limit drinking such drinks so as to reduce the caffeine intake.

4. Increase intake of spices

Though there is much type of treatments and medications available to lower and combat cholesterol, a very tasty technique for combating the cholesterol problem is by increasing the intake of spices. Spices really help us in lowering the level of cholesterol. So we can combat cholesterol while eating our favorite dish. They also help in combating various diseases arising out of high cholesterol levels.

The spices that help in lowering the cholesterol level are garlic, onions, linseed, ginger, cinnamon, cloves, cumin, mint, lemongrass etc. These spices help in lowering the cholesterol level. Certain spice such as mint prohibits the production of cholesterol. Fenugreek is high in saponins and soluble fibers which help decrease the absorption of cholesterol from food. Cinnamon a spice also helps in lowering the cholesterol. Onions have significant amounts of flavonoids which can act as antioxidants to protect LDL cholesterol from being oxidized and they can inhibit the formation of blood clots and provide anti-inflammatory and anti-tumour activity consequently it also helps in lowering cholesterol level. These spices also help in burning fats thereby consequently reducing the cholesterol level. Actually when we add spices to our foods then while eating it generates a great amount of heat which in turn helps in melting away of the fat deposits inside our body. So consequently, there is a reduction in the cholesterol level. The most beneficial thing regarding spices is that it adds to the taste of our food and also simultaneously reduces cholesterol level. Moreover, we also don’t require bearing any kind of medication or doctor’s cost. However, we must be careful while increasing our intake because such intake should not exceed limits, as it would be harmful to our health.

5. Increase in soya intake

Soya is found in various edible forms. They are consumed as soya milk, soya powder, tofu and various other forms. Soya is generally very useful in reducing the blood cholesterol level.

Soya generally has fatty acids beneficial to the human system. They are very low in saturated fatty acids are lineloic acid and alpha lineloic acid, which is contained in the soya; they are very essential to the human body. Thus the intake of soya itself ensures that intake of cholesterol in the form of dietary saturated fatty acid is almost nil. Soya contains small peptide chains. After the soya is ingested the peptide chains are broken down into even smaller peptide chains containing only 4-6 amino acids. These small peptides get attached to the cell membrane and increase the receptivity of the LDL is the abbreviated form of low density lipoprotein. Due to the increased receptivity of the LDL the blood cholesterol gets lowered. Thus intake of soya also ensures reduction in the existing blood cholesterol, which is in excess. It advised by the experts that a daily consumption of at least 25 gms of soya is necessary to reduce blood cholesterol level.

6. Intake great levels of barley

Barley is a wonderful versatile cereal grain with nutlike flavor. Its appearance resembles wheat-berries although it is quite lighter in color. Barley helps a lot in reducing cholesterol levels in the body. Barley’s insoluble fiber produces a short chain of fatty acids namely Propionic acid and Acetic acid, which are used as a fuel by the cells of the liver and muscles. The prop ionic acid produced from barley’s insoluble fiber is responsible for cholesterol lowering properties of the fiber. This acid inhibits the HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By lowering the activity of this enzyme, Propionic acid helps in lowering cholesterol levels. In addition barley’s dietary fiber is also high in Beta Glucan, which helps to lower cholesterol by binding to bile acids and removing them from the body via the feces. Soluble fibers of barley also help in reducing the amount of cholesterol manufactured by the liver.

7. Use Olive Oil

It is very easy to say that obese individuals and people suffering from high cholesterol problems must minimize the intake of oil. However, this is very difficult to implement in practice. Hence, instead it is a better idea to use alternative oils that do not deprive the individuals the pleasure of fried foodstuffs and also keep the cholesterol levels in check. Olive oil obviously is extracted from the olive fruits. This means that this oil is a vegetative extract and is better than animal fat. Olive oil contains monounsaturated fats. This means that these fats do not get deposited on the walls of the arteries and result in life-threatening disorders like arteriosclerosis. The fats in olive oil immediately get absorbed in the body system and are thus beneficial for the individuals. Olive oil reduces the quantity of undesirable blood cholesterol, also known as LDL cholesterol. It only enhances the level of HDL cholesterol, which is beneficial for the health of an individual.

Olive oil contains a large number of antioxidants that are very essential for the health of the individual. In order to reduce cholesterol levels in the body, it is also not advisable to completely avoid fats. A bare minimum amount of fats is necessary for maintaining the metabolism in the body and also for the smooth functioning of the joints and the muscles in the body. This requirement can be satisfies with the help of olives and olive oil. Since olive oil does not go well with meat-based foodstuffs, it is recommended to use it with vegetables. Olive oil enhances the taste of vegetables greatly. These way individuals would start consuming more of salads and raw vegetable mix topped with olive oil. Olive oil is bound to make a significant difference to the health of the individual. It would definitely help in the endeavor of the individual to reduce cholesterol and increase the intake of health foods.

8. Take multivitamins

Vitamins are very essential nutrient of the body. Vitamins are the nutrients which cannot be synthesized in our body naturally but rather should be consumed externally so as to fulfill the requirement of the vitamin.

The multivitamins have the quality to prevent the oxidation of the bad cholesterol (LDL). Due to the process of the oxidation of LDL cholesterol, they are broken into free radicals and are easily available to the cell for their own oxidation. This actually spells doom on the human system. The content of the cholesterol rises to a greater level and hampers normal functioning of the cell. Thus it is also said that the level of harm caused by the LDL cholesterol is not due to the amount present in the body but rather due to the amount of cholesterol getting oxidized. Multivitamins has been very instrumental in lowering the level of cholesterol in the body. In addition multivitamins also contains antioxidants vitamins which is helpful in reducing the level of amino acids homocystaein. The collective effect of both of the actions helps in lowering the risk of any cardio vascular diseases. It has been found through clinical research that vitamin c has been the most responsible vitamin for checking the oxidation of the LDL cholesterol.

9. Drink more water

Drinking more and more water helps to keep body fit more. So try to drink at least eight glasses of water per day. It is good for health. Drinking more water has much gain like drinking water properly leads to weight loss as it reduces fats. It helps in metabolizing more fats of the body. Even kidneys do not perform well if enough water supplies are not there. Water contains minerals and salts which is essential for body. Drinking plenty of water also kills water retention problem too. It also makes endocrine glands to function properly. This helps in balancing your body electrolytes, minerals such as sodium, chloride, and potassium, which regulate body temperature and control blood pressure. It also helps in transporting water-soluble vitamins and nutrients, such as protein, minerals, and the B and C vitamins across the body.

10. Drink fresh fruit juice

In the last few years there have been nearly countless studies on the benefits of fruits and vegetables that people eat more of them in their regular diet. Important substances in fruits and vegetables called phyto chemicals are being studied for their positive effect on preventing health problems and sometimes for treating health problems like cholesterol. The result of this and similar research is an ever-increasing wealth of data that point to the possible positive effect of fruits and vegetables on the health. It helps to control cholesterol level in the body and protect it from getting cholesterol. To get the best benefit from juice it is better to drink fresh fruit juice that is without any preservatives. The best one is homemade juice.

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Good And Bad Cholesterol

Posted on December 2, 2011 by admin

Cholesterol: Trick or Treat?
By Donald Norfolk

Is this much maligned food the fount of life or the font of sickness?

These days we’re led to believe that there’s a pill for every ill. From a twilight birth to a narcotized death our lives are being controlled by drugs. Doctors are now ready to write prescriptions to help us sleep, mask our anxieties, kick start our sex lives and raise our mood when we’re feeling depressed. An even greater contemporary corruption is that diseases are being invented, simply to give drug companies the excuse to peddle remedies for their relief. One of the most glaring examples of these malades imaginaires is ‘hypercholesteremia’, a make-believe sickness which was devised only when biologists developed the ability to measure the levels of cholesterol in the blood. Unlike most other maladies, this is a condition which is diagnosed in the healthy as well as the sick. It exhibits no outward signs. In fact it’s merely a label which ‘experts’ pin on people who show what they believe to be an adverse deviation from the norm, an arbitrary level which is given to widespread variation. Thirty years ago any middle-aged man whose blood cholesterol level, at the time of measurement, was over 240 was judged to have an increased liability to heart attacks and strokes, providing he had other risk factors like smoking, obesity and a genetic predisposition. In 1984, the Cholesterol Consensus Conference moved the goal posts and decided that the term ‘hypercholesteremia’ should be given to anyone whose cholesterol was above 200. Eight of the nine doctors on this panel were later revealed to be making money from the Big Pharma companies selling anti-cholesterol drugs Since then the level has dropped to 180 for both men and women, whatever their life style and level of general heath. The gradual lowering of the threshold has meant a great increase in the number of ‘patients’ in need of regular supervision and treatment, and a vast increase in the profits made by pharmaceutical companies. In America, cholesterol lowering drugs are now the second biggest pharmaceutical earners after anti-hypertensives, generating profits of billions of dollars every year. Doctors, by their uncritical acceptance of this new disease entity, are doing the drug industry an enormous favour, but are not serving the best interests of their patients. Can it be that they’ve forgotten the physiology lessons they learnt at medical school, when they were taught about the vital functions performed by cholesterol, the substance which they probably knew then by its molecular formula C27H46O?.

In the words of Dr Ron Rosedale, one of America’s leading gerontologists, there is no life on Earth that can live without cholesterol (which) is a vital component of every cell membrane.’ It’s estimated that a human adult contains roughly seventy trillion cells, about a million of which die every second. Cholesterol is needed to build the walls of this multitude of cells, to repair them when they are damaged and replace them when they die. That’s why our blood streams must always carry a plentiful supply of cholesterol. One of the earliest medical discoveries was that cholesterol was needed for the production of bile, which plays a vital role in the digestive processes of most vertebrate animals. That’s how the substance got its name from the two Greek words chile (bile) and stereos (solid). Cholesterol is also an essential precursor of all the body’s steroid hormones, including estrogen, testosterone and cortisone, and plays a vital role in the formation of the fat soluble vitamins A, D, E and K. In addition it’s the main organic molecule in the brain, constituting over half the dry weight of the cerebral cortex.

Nowadays we’re led to believe that there’s a marked distinction between ‘good’ and ‘bad’ cholesterol. This is based on a total misconception, for every molecule of cholesterol is ‘good’. Every one has the same atomic structure and is equally capable of carrying out its life preserving functions. The confusion arises because C27H46O, being a fatty molecule, is only slightly soluble in water. This means that it has to be teamed with protein molecules before it can be carried around the body. Some of these complex lipoproteins are larger than others. Hence the talk of High Density Lipoproteins (HDLs) and Low Density Lipoproteins (LDLs) But size doesn’t matter to the cells of the heart, lungs, kidney and brain. As long as they get an adequate ration of cholesterol, they don’t mind whether it’s brought to them by a big daddy HDL or a tiny Tim LDL.

At one time it was held to be impossible to reverse the ravages of arterial decay. Once fatty plaques had been deposited in the blood vessel walls it was believed that there was little that could be done to shift them. Now it’s known that the job can be carried out by cholesterol, providing it’s not carried to the damaged cells by the very tiniest LDLs, which can squeeze through the linings of the arterial walls. Here they can lodge, become oxidised by free radicals, turn rancid, and produce inflammatory by-products which cause further damage to the cells of the arterial wall. The prudent way to prevent this happening is to take steps to ensure that cholesterol is transported around the body by lipoproteins which exclude the very tiniest LDLs. This can’t be done by taking statins, or any other form of anti-cholesterol medication, but can be achieved by adopting one or two sensible life style changes.

Before these natural measures are described, it’s as well to recognize that the human body has its own homeostatic mechanism which ensures that our blood streams always carry an optimum level of C27H46O.Just as there is a internal thermostat which maintains a healthy body temperature, so we have a cholesterostat, which ensures that our blood streams always carry an optimum level of cholesterol. This is a highly complex, biostatic arrangement, which was first described by two American doctors – Dr Michael S. Brown and Dr Joseph L Goldstein – who gained the Nobel Prize in Physiology in 1985 for their seminal discoveries in this field. This regulatory system is essential, partly because of our moment-to-moment need for cholesterol is constantly changing, and partly because of the wide variations in our dietary intake. Eskimos live on a diet rich in fatty meat; whereas vegetarians consume only the animal fats they get from eggs and dairy products. There is no way that we ourselves can do the necessary computations to ensure that our cells and vital body organs receive the cholesterol they need. This we must leave to our cholesterostats. Every body cell has the ability to manufacture cholesterol, a facility which is particularly marked in the adrenal glands, reproductive organs, intestine and especially the liver, which is the source of about a quarter of the body’s endogenous production of cholesterol. Under normal conditions, four times as much cholesterol is synthesized in the body as is obtained in the diet. If cholesterol is lacking in the food we eat, an immediate signal goes out to step up its production within the body. At the same time the gall bladder is ordered to release some of its store of bile, and the gut to increase its re-absorption of cholesterol in the gut. If cholesterol levels show any sign of rising too high, some of the excess is stored in the gall bladder, and the remainder excreted in the stools.

This regulatory system works exceedingly well without our involvement, and it’s a brave man who tampers with its operation, and a criminally irresponsible drug industry that actively promotes such suicidal intervention. According to a recent estimate, forty per cent of admissions to British geriatric wards are the result of adverse drug reactions. That figure will soar if Big Pharma has its way and encourages countless adults to take its anti-cholesterol drugs. Relatively little attention has been given to the risks arising when drug medication causes cholesterol levels to fall too low. However several quality studies have been carried out, all of which reveal that drug-induced hypocholesteremia is a serious health hazard. One research trial, published in the Lancet five years ago, showed an inverse relation between cholesterol levels and heart disease in people over the age of 65, whereby ‘the lower the cholesterol the higher the risk of ‘all-cause mortality.’ A longer investigation was carried out as part of the Honolulu Heart Programme, a survey which spread over a period of twenty years and examined the possible health benefits of employing drugs to artificially lower cholesterol levels. The results revealed that the ‘long-term persistence of low cholesterol concentration actually increases risk of death.’ The earlier the patients embarked on this treatment, ‘the greater the risk of death.’ This danger also applies to patients with a known history of cardiovascular disease. This was shown when researchers from Hull University, England, followed one-hundred-and-forty-five heart failure patients and found that for every point of decrease in serum cholesterol there was a thirty-six per cent increase in the risk of death within three years. Several studies have also shown that low cholesterol levels are associated with symptoms of depression, most probably because cholesterol plays a key role in the production of serotonin, a naturally occurring hormone which raises our mood. Canadian researchers have found that individuals with low cholesterol have more than six times the risk of committing suicide as those with the higher levels of cholesterol.

Drugs are available to lower blood cholesterol levels, but they are totally indiscriminate. They override the body’s cholesterostat, and cannot discriminate between ‘good’ and ‘bad’ lipoproteins. A far better approach is to adopt a series of life style changes, which do not interfere with the body’s inherent fat regulating mechanism, favour the production of HDLs, and are accompanied by spin-off effects which are wholly beneficial. These include:-

� Take more physical exercise Workers at the University of Minnesota’s Laboratory of Physiological Hygiene, encouraged a group of overweight young men to embark on a gradually increasing exercise on a treadmill. By the end of the four month conditioning programme they were walking briskly for five days a week and had lost eleven pounds and gained a sixteen per cent rise in the levels of HDLs in their blood.

� Study the art of stress management Learn to relax. Adopt an attitude of che sera, sera. Don’t sweat the small stuff, and remember that it’s all small stuff. Get a proper balance between work and play. Blood tests have revealed that accountants show a steady increase in their blood cholesterol levels as they approach the end of the tax year, when they’re working long hours under severe pressure.

� Take steps to improve the quality of your personal relationships Marriage is good for your health, providing it’s a congenial marriage. Research at University of Utah shows that marital discord causes a rise in blood pressure and increased cholesterol levels among women, but not in men. However the research on male accountants, referred to above, revealed that dysfunctional marriages, marked by anger and incessant argument, could lead to a doubling of blood cholesterol levels.

� Increase your intake of vegetables When researchers at Stanford University, California took a sample of over a hundred adults with mildly raised cholesterol levels, they found that those who stepped up their intake of fresh fruits and vegetables, enjoyed a reduction in their ‘bad’ cholesterol levels which was twice that of those who had followed the typical instructions to reduce their intake of fatty foods.

� Fill your day with laughter. A good belly laugh is infinitely better than a constant belly ache. When we’re engaged in any light hearted mirthful activity we relax, which seems to increase our blood levels of ‘good’ cholesterol. This was shown when a research team at Loma Linda University, California took a small sample of patients with a high risk of developing heart disease and divided them into two groups. The first was given cholesterol lowering drugs, the second was set the therapy of spending half-an-hour a day in laughter inducing activities, like watching comedy films and TV shows. At the end of the year it was found that the drug takers had increased their ‘good’ cholesterol by just three per cent, whereas the gigglers had increased their HDLs by twenty-six percent.

� Step up your intake of dietary fibre Several studies have shown that diets rich in roughage help to reduce excessively high blood cholesterol levels. These facts have circulated around the world, and yet recent surveys reveal that the average American adult still consumes less than half the ideal daily intake of fibre.

� Avoid fried foods and processed foods rich. Most of the commercial foods sold in fast food restaurants are rich in trans fats. These lipids occur only in small quantities in nature, and enter our diet only through the high temperature cooking of hydrogenated vegetable fats. These increase the risk of coronary disease because they raise the levels of ‘bad’ cholesterol and lower the levels of ‘good’ HDLs. For this reason it’s wise to avoid eating fried foods, and the processed, ‘hyperpalatable’ foods sold in supermarkets and fast food outlets. The consumption of these foods in America is thought to cause twenty thousand deaths each year from heart disease.

� Increase your intake of nuts Researchers from Lorna Linda University in California have found that diets augmented by the addition of a handful of nuts will reduce the blood levels of ‘bad’ cholesterol by seven percent. One reason is that nuts contain plant sterols, which reduce the uptake of cholesterol in the gut. Scientists at Pennsylvania State University have made a special study of the nutritional virtues of nuts. They knew that walnuts contained substantial quantities of omega-3 fatty acids which are known to reduce the levels of LDLs and lower the risk of heart disease. So they devised a three year trial in which they studied twenty-two subjects with high levels of ‘bad’ cholesterol and saw how dietary changes affected their reaction to experimental stress, generated when they were either asked to deliver a speech, or immerse their feet in icy cold water. Both these interventions raised their blood pressure, increased their output of stress hormones and boosted their blood cholesterol levels. These biological changes were less marked when their diets were supplemented with walnuts or walnut oil.

We clearly need to revise our views about cholesterol. The blood levels of this vital body constituent should be always be adjusted by natural means and never controlled by drugs. This is a lesson which must be learnt by both patients and doctors, who should recall the advice of Sir Willian Osler, the great Canadian physician, who said: ‘One of the first duties of the physician is to educate the masses not to take drugs.’

� Donald Norfolk 2011
http://www.donaldnorfolk.co.uk

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Healthy Cholesterol Levels

Posted on December 2, 2011 by admin

Healthy Cholesterol Ranges To Aim At For Excellent Cholesterol Levels And Fantastic Heart Health
By Mary Ruddy

The link between high cholesterol and heart disease is well documented, resulting in more and more people becoming aware of the need to know what the healthy cholesterol ranges are, and learn how to adjust their cholesterol levels within those ranges.

Before we focus on the healthy cholesterol ranges you should be aiming at, let’s take a moment to understand what cholesterol actually is, so that you can better identify with the need to maintain correct cholesterol levels at all times.

Cholesterol is fat type of substance, used for several necessary functions, such as making cell membranes, maintaining cell membranes, balancing hormones and making Vitamin D. For cholesterol to work efficiently at what it does, levels have to be balanced, and all kinds of serious health problems arise when they are not balanced correctly.

LDL cholesterol, the bad cholesterol as it is called, can lead to heart attack or stroke if levels become too high. What happens is, the higher your LDL cholesterol, the more plaque that gets formed in your artery walls. This then restricts blood flow to your heart or brain, causing you to have a heart attack or a stroke.

HDL cholesterol, the good cholesterol, performs a cleansing function, in that it removes excess LDL from your arteries, to prevent your blood flow becoming restricted. The higher the levels of HDL you have, the better.

With this in mind, let’s now look at what the recommended healthy cholesterol ranges actually are:

USA:

LDL Cholesterol – no greater than 129 mg/dL

HDL Cholesterol – no lower than 35 mg/dL

Total Cholesterol – no greater than 199 mg/dL

Europe And Rest Of The World:

LDL Cholesterol – less than 3.0 mmol/L

HDL Cholesterol – between 1.0 and 2.5 mmol/L

Total Cholesterol – less than 5.0 mmol/L

The above levels are the recommended normal cholesterol ranges, but please remember, that it is worth improving on those levels and aiming for optimal cholesterol ranges for excellent heart health.

Achieving those healthy cholesterol ranges can seem a daunting task, but to be honest, it isn’t really. Three simple steps will get you to your goals – food, exercise and a cholesterol supplement.

The foods you eat have the greatest impact on your cholesterol levels, as the majority of the cholesterol the body needs is already being produced by your liver. It only needs another twenty percent from your foods. Reducing foods high in trans fats and saturated fat will, without doubt, lower LDL cholesterol levels. Fried foods, fast food, processed foods, dairy products and red meat, are all examples of these kinds of foods.

Adding more foods like spinach, cranberries, blueberries, oats, barley, fish, whole grains and whole meal, will not only lower LDL cholesterol and triglycerides, but will raise HDL cholesterol too.

A small amount of exercise each day, or most days of the week, will raise HDL levels, and help keep your cholesterol within those healthy cholesterol ranges. Choose something that you know you will enjoy, like a walk, a cycle or a swim, because then you know you will keep it up.

Natural treatments are becoming ever more popular, as people are finally acknowledging that prescription medications are doing them more hard than good, and the same is true of cholesterol prescription medications like statins. While statins are quite effective at lowering LDL cholesterol, they are of little benefit to your HDL levels. And the side effects range from stomach upset and nausea to memory loss and possible heart failure. Some statins no longer exist following a number of reported deaths. Do you really want to risk your health this way?

Choosing the right natural cholesterol supplement, with ingredients like lecithin, D-limonene, theaflavins, policosanol and phytosterols, will help you achieve your goal of getting your cholesterol levels within the healthy cholesterol ranges. These ingredients, combined together, will raise HDL cholesterol and lower triglycerides and LDL. They have an outstanding track record for success.

If you are ready to bring your cholesterol levels within the healthy cholesterol ranges, giving you maximum heart health protection, then visit my website today, where I share, what I personally successfully used, and continue to use, for brilliant cholesterol levels and super heart health.

Mary Ruddy is a strong advocate of natural and safe health care and enjoys nothing more than helping others make a positive impact on their lives. To find out more about how you too can improve your health naturally visit her website today at http://www.curing-cholesterol.com/

Visit her site http://www.curing-cholesterol.com/ to learn the natural and safe way for lowering high cholesterol and raising good cholesterol.

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Cholesterol Facts

Posted on December 2, 2011 by admin

The Startling Truth About Cholesterol
By Bud Tarreto

* Cholesterol is produced by almost every cell in the body.

* Cholesterol in cell membranes makes cells waterproof so there can be different chemistry on the inside and the outside of the cell.

* Define “good” and “bad” cholesterol.

LDL (low-density lipoprotein) cholesterol is known as “bad” cholesterol because it can build up in the walls of your arteries and form a thick, hard plaque that clogs your arteries and blocks the flow of blood to your heart and brain. HDL (high-density lipoprotein) cholesterol is called “good” cholesterol because it helps eliminate bad cholesterol from the body.

* Where does cholesterol come from in the body?

Your body produces cholesterol naturally. Your liver makes cholesterol, as do other individual cells throughout your body. Once cholesterol is produced, it can make its way into your bloodstream.

* What does this process mean to you?

Take the cholesterol your body makes and add it to the cholesterol you get from food. Now you can see how easily cholesterol can build up in your bloodstream and how your overall cholesterol level can increase.

* Cholesterol is nature’s repair substance, used to repair wounds, including tears and irritations in the arteries. Many important hormones are made of cholesterol, including hormones that regulate mineral metabolism and blood sugar, hormones that help us deal with stress, and all the sex hormones, such as testosterone, estrogen and progesterone.

* Cholesterol is vital to the function of the brain and nervous system. Cholesterol protects us against depression; it plays a role in the utilization of serotonin, the body’s “feel good” chemical. The bile salts, needed for the digestion of fats, are made from cholesterol.

* Cholesterol is the precursor of vitamin D, which is formed by the action of ultra-violet (UV-B) light on cholesterol in the skin.

* Cholesterol is a powerful antioxidant that protects us against free radicals and therefore against cancer. Cholesterol, especially LDL-cholesterol (the so-called bad cholesterol), helps fight infection.

Hyperlipidemia is a key factor associated with an increased risk of the development of cardiovascular disease. Also referred to as high cholesterol, dyslipidemia, and lipid disorder, hyperlipidemia is a

condition by which unhealthy levels of cholesterol circulate in the blood.

The human body obtains cholesterol in two ways:

up to 80% of the cholesterol is produced endogenously in the liver; the remainder is obtained from the diet in the form of animal products such as meats, fish, eggs, and dairy.

While there is not a readily accepted level of cholesterol in the human body that is considered ‘safe’, most clinical guidelines list Total Cholesterol levels under 200 mg/dl as desirable.

Eating healthy food is the first step toward health.

The next step is seeing to it that the body has optimal ability to digest and metabolize that food.

Fortunately, healthy food is much easier to digest and assimilate, especially when properly prepared so that the enzyme systems are intact. At Capture Your Health, we can identify supplements you might need to assist digestion, assimilation and absorption of food. You may benefit from beginning with a program to detox the body.

Myths & Truths about Cholesterol

Myth: People with high cholesterol are more prone to heart attacks.

Truth: Young and middle-aged men with cholesterol levels over 350 are slightly more at risk for heart attacks. Those who have cholesterol levels just below 350 are at no greater risk than those whose cholesterol is very low. For elderly men and women of all ages, high cholesterol is associated with a longer lifespan.

Myth: Cholesterol & saturated fat clog arteries.

Truth: There is very little cholesterol or saturated fat in the arterial plaque or clogs. Most of the material is a calcium deposit akin to lime and most of the fatty acids are

unsaturated.

Myth: Eating saturated fat and cholesterol-rich foods will cause cholesterol levels to rise and make people more susceptible to heart disease.

Truth: Many studies show no relationship between diet and cholesterol levels; there is no evidence that saturated fat and cholesterol-rich food contribute to heart disease. As Americans have cut back on saturated fat and cholesterol-rich foods, rates of heart disease have gone up.

Myth: Cholesterol-lowering drugs have saved many lives.

Truth: In the two most recent trials, involving over 10,000 subjects, cholesterol-lowering did not result in any improvement in outcome.

Myth: Countries that have a high consumption of animal fat and cholesterol have higher rates of heart disease.

Truth: There are many exceptions to this observation, such as France and Spain.

Furthermore, an association (called a “risk factor”) is not the same as a cause. In wealthy countries where people eat a lot of animal foods, many other factors exist that can contribute to heart disease.

Please contact your health care provider should you have any questions concerning cholesterol, and please know your numbers.

Bud’s experience as a naturopath and nutritionist includes working with hundreds of clients with diverse backgrounds and challenges. He provides common sense strategies for individual goals and lifestyles at Capture Your Health.

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Cholesterol in Men and Women

Posted on December 2, 2011 by admin

High Cholesterol in Men and Women
By Rebecca Stigall

The American Heart Association defines cholesterol as a “soft, fat-like, waxy substance found in the bloodstream and in all your body’s cells.” More specifically, cholesterol is a sterol and a lipid, meaning that it is a relatively solid substance. About seventy-five percent of the body’s cholesterol is manufactured in the liver and a mere twenty-five percent is absorbed from external sources. Cholesterol is necessary for important bodily processes such as the production of cell membranes and bile acids and the manufacture of Vitamin D and certain hormones such as progesterone, testosterone, estradiol, and cortisol. The body also uses cholesterol for the insulation of nerves. Everyone’s body contains cholesterol. Cholesterol is also found in plants, but plants don’t suffer from high cholesterol. What is it that makes cholesterol dangerous in humans?

The human body generally manufactures all of the cholesterol it needs to perform necessary functions. Therefore, cholesterol absorbed from dietary sources, the foods we eat, is unnecessary to the body’s functioning and may, in fact, cause serious health problems. However, it is not the presence of cholesterol in the body that is cause for alarm, but the presence of cholesterol in the body’s blood vessels, specifically the arteries, that can be the cause of such problems as heart disease and stroke.

Dietary cholesterol is absorbed from many different foods. Fruits and vegetables, and other plant foods, do not add a significant amount of cholesterol to the human diet. However, to say that humans get absolutely no cholesterol from plant sources may be a dangerous statement. Modern nutritional thought indicates that, while the amount of cholesterol absorbed from plant sources may be minimal, cholesterol levels are cumulative and therefore the amount of cholesterol from plant sources may need to be considered. Most dietary cholesterol comes from the animal products that are consumed. Foods such as meat, milk, butter, cheese, eggs, poultry and fish are examples of cholesterol-containing foods. Additionally, foods such as cookies and French fries, may contain trans fats even though they are not animal products. Some trans fats are found naturally in animal products, but most are actually man made and are used in the manufacture of snack foods, fried foods, baked goods and fast foods.

Good cholesterol, or high-density lipoproteins (HDL), is responsible for carrying cholesterol from the bloodstream to the liver for elimination. Bad cholesterol, or low-density lipoproteins (LDL), carries cholesterol from the liver to the bloodstream and is responsible for the buildup of cholesterol in the arteries. To maintain a healthy balance, the body must have more HDL than it does LDL.

It is important to understand what types of fats have what type of effects on cholesterol. The following chart, provided by the Harvard School of Public health, lists several different types of fats and what effect they may have on the body’s cholesterol levels.

Generally, liquid fats are known to have a less detrimental effect on the body’s cholesterol levels. Also generally, the more solid the fat, the more it raises LDL, or “bad” cholesterol.

Normal cholesterol levels vary and it is important to note that high cholesterol levels are not solely determined by diet. It is possible for an individual who subscribes to a healthy diet and exercise program to have dangerous levels of LDL cholesterol and it is possible for an individual who consumes high levels of saturated fats to have low levels of LDL cholesterol. The new cholesterol-lowering drug, Vytorin, claims to combat the two sources of cholesterol – “the foods you eat, and your family history.”

The American Heart Association lists a “desirable” total blood cholesterol level as being less than 200 mg/dl. An individual who has a total blood cholesterol level of between 200-239 mg/dl, is at borderline high risk. And any individual with a total blood cholesterol level of more than 240 mg/dl is at high risk for a heart attack or stroke. Low-density lipoprotein levels should be less than 100 mg/dl. Any LDL level that is over 130 is cause for concern and an LDL level that is more than 190 indicates a high-risk individual.

Medical professionals know that cholesterol, in and of itself, is not bad. The body needs cholesterol to survive. It is the overabundance of cholesterol, causing a buildup of unused and unnecessary fat in the arteries that can lead to serious health concerns. Cholesterol that has built up in the bloodstream is called plaque. Over time, plaque can block an artery either partially or completely much like a sink drainpipe becomes clogged. This buildup of plaque is called atherosclerosis. If an artery becomes blocked, blood cannot flow properly to the body’s heart, muscles, and brain.

As plaque builds up in an artery, the blood to the organ(s) supplied by that artery becomes diminished. The heart is supplied by the coronary artery. As the coronary artery becomes clogged, blood flow is restricted and less oxygen reaches the heart. An individual whose heart muscle is starved for oxygen may experience angina (chest pain) and even tissue damage or death. A complete blockage of the coronary artery may lead to a heart attack. An individual who is suffering from a blockage of an artery that leads to the brain may experience a stroke.

At one time, medical professionals believed that it was primarily men who suffered from the adverse effects of high cholesterol. Modern medical thought however, recognizes the effects that high levels of cholesterol have had on women. The Food and Drug Administration (FDA) has announced that the primary cause of death for both men and women in the United States is heart disease. But, women’s health poses a different set of risks for heart disease and stroke as caused by high cholesterol.

The female hormone estrogen plays an important role in maintaining the balance of cholesterol in women. Estrogen helps raise high-density lipoprotein (HDL), which in turn, helps lower low-density protein (LDL). Younger women appear to be able to count estrogen as a sort of “helper” in the battle against cholesterol. However, as a woman ages, her body ceases to produce estrogen. As a woman enters menopause, and her estrogen levels fall, she may find that high cholesterol levels become a medical issue for the first time in her life. More and more postmenopausal women are opting for hormone replacement therapy (HRT) to relieve the symptoms of menopause and to prevent osteoporosis and other menopause-related concerns. However, medical studies have shown that HRT does not assist women in regaining the protection against the effects of high cholesterol they had during their childbearing years. For postmenopausal women who have been found to have problems with cholesterol, the American Heart Association suggests one of the new cholesterol-lowering medications as standard treatment.

High levels of LDL cholesterol can be, for the most part, prevented. Although there are some individuals who will be plagued by high cholesterol because of hereditary factors, many individuals can prevent cholesterol from damaging their health by following a low-fat/low cholesterol diet and getting regular exercise. However, for some individuals, diet and exercise are just not enough. For those with difficulty lowering their cholesterol naturally, and for those whose cholesterol has reached emergency levels, cholesterol-lowering drugs, called statins, are recommended. Statins work by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol and may lower LDL by as much as 30-50 percent. Ideally, any individual who resorts to cholesterol-lowering drugs has already attempted to lower his or her cholesterol levels via diet and exercise. Statins are what is referred to as a “secondary” line of defense and should be used as a primary treatment only when the risk of heart disease or stroke has reached emergency proportions.

Americans are known to have poor diets. Because of a fast-paced lifestyle, many individuals rely heavily on processed foods. In addition to obesity and diabetes, one result of Americans’ atrocious eating habits is an epidemic of high cholesterol. The average American consumes much more than the 300 milligrams of cholesterol that the American Heart Association recommends. Some of the risk factors of diet, age, weight, gender, disease, genetics, and lifestyle are clearly avoidable. Individuals who are at risk should take extra care to avoid the causes of high cholesterol by consuming fewer than 300 milligrams of cholesterol, limiting their total fat consumption to less than 30% of their total calories, maintaining a healthy weight, adding fiber to their diet, and participating in a regular exercise routine. Additionally, everyone should have his or her cholesterol checked every three to five years (more often if necessary). As men and women become more and more health conscious, cases of heart disease and stroke attributed to high cholesterol can be significantly lowered. As a by-product of a healthier lifestyle, the rates of other health concerns such as diabetes and even some cancers, may drop. The benefit would not only be healthier men and women but a healthier America.

Rebecca J. Stigall is a full-time freelance writer, author, and editor with a background in psychology, education, and sales. She has written extensively in the areas of self-help, relationships, psychology, health, business, finance, real estate, fitness, academics, and much more! Rebecca is a highly sought after ghostwriter with clients worldwide, and offers her services through her website at http://www.forewordcommunications.com/

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Cholesterol And Your Heart

Posted on December 2, 2011 by admin

Cholesterol: Is My Heart at Risk?
By Navodita Maurice

Cholesterol is a waxy steroid of fat produced in liver or intestine, used for the synthesis of hormones and cell membranes and transported in the blood plasma of all mammals. Cholesterol is a very essential structural component of plasma membrane of mammals required for maintaining proper membrane permeability and fluidity. It is also an important agent required for the manufacture of bile acids, steroid hormones and vitamin D. It is the principal steroid synthesized by animals however, smaller amounts are also produced in plants and fungi. Cholesterol is entirely absent among prokaryotes. If its concentration increases in blood then the risk of cardiovascular diseases increases so its level must be kept under control. The word cholesterol has originated from a Greek word and was first discovered by Francois Poulletier de la Salle in gallstones in solid form in 1769 but, chemical identification was done by Eug�ne Chevreul in 1815 who gave the term cholesterine.

Physiology

Cholesterol participates in the synthesis of male and female steroid hormones especially testosterone and estrogens. About 80% of the body’s cholesterol is synthesized by the liver while rest comes from our diet. The major sources of dietary cholesterol are meat, fish, poultry, and dairy products. Among meat, liver is excessively rich in cholesterol content while foods of plant origin lack cholesterol. After consuming a meal, the dietary cholesterol is absorbed from the intestine and packaged inside a protein coat. This cholesterol-protein coat complex is known as chylomicron which is later stored in the liver. Liver bears the potential of regulating cholesterol levels in the blood stream. Cholesterol synthesis starts from simpler elements present in the body. In blood circulation it is transported within lipoproteins and if its level increases then the risk of atherosclerosis increases. Typically for a person weighing 68 kg the total body cholesterol synthesis is 1 g per day. The daily additional dietary intake of cholesterol in the United States is 200-300 mg. The body maintains equilibrium by minimizing the total amount synthesized in the body if the dietary intake of cholesterol increases.

Cholesterol is also recycled, it is excreted by the liver via bile into the digestive tract. About 50% of the excreted cholesterol is again reabsorbed in the small intestine and reaches blood stream. Phytosterols can compete with cholesterol reabsorption in the intestine and thus, reduce cholesterol level. Cholesterol is a fat required by the body in small amounts. High blood levels of cholesterol can lead to coronary artery disease and angina. Nitrates are used to relieve angina. Most people require regular tests for knowing blood cholesterol levels that comprise checking of triglycerides, high density lipoproteins (HDL), low density lipoproteins (LDL) and total cholesterol levels.

Methods for increasing the levels of good cholesterol or lowering blood cholesterol levels include cholesterol reducing drugs like statins, fibrates, niacin and bile acid resins. These drugs are not able to reverse calcification and if coronary arteries are blocked then heart attack may occur. The two chief types of cholesterols are high density lipoproteins (HDL) and low density lipoproteins (LDL). For the sake of simplicity HDL is considered as good cholesterol while LDL is known as the bad cholesterol. We can conclude that the bad cholesterol is responsible for forming plaques in the arteries and thus, increases the risk of heart attack. The good cholesterol on the other hand, reverses cholesterol transport by taking it out of the plaque and sending it back to blood circulation for excretion via liver.

Types

Three major types of lipoproteins are found in the serum of a fasting individual namely, low density lipoproteins (LDL), high density lipoproteins (HDL) and very low density lipoproteins (VLDL).

1. Low density lipoproteins (LDL) or bad cholesterol and its management

LDL or bad cholesterol comprises 60-70% of the total serum cholesterol. It is the major atherogenic lipoprotein used in the cholesterol lowering therapy as its higher levels are dangerous. It deposits cholesterol on the walls of arteries resulting in the formation of a hard substance known as cholesterol plaque. This plaque is responsible for the hardening of arterial walls so they become narrow and the process is identified as atherosclerosis. Liver not only manufactures and secretes LDL cholesterol in the blood stream but also removes it from the blood. A large number of active receptors are present on the surface of liver that actively bind to the LDL cholesterol molecules and remove it from blood. A deficiency of LDL receptors is associated with the higher level of these molecules in the blood.

A number of advantages are known when the levels of bad cholesterol undergo reduction for example, declination in the formation of new plaques on the walls of the arteries, removal of existing plaques from the arterial walls, narrowed arteries attain their normal shape, avoidance of rupturing of plaques which facilitates formation of blood clots and finally the risk of heart attack is reduced. A number of studies have indicated that the risk of heart attack diminishes by 25% for every 10% drop in the LDL cholesterol level and it is the key factor ensuring that total blood cholesterol level has reached a safer zone. A study carried out with 4,000 individuals has confirmed that the levels of bad cholesterol and risk of heart attack were reduced to about 25% and 42%by using the drug statin. It is profitable that the daily calorie intake of fat must be reduced down to 30% and consumption different kinds of foods rich in carbohydrates, proteins must be increased as the body will convert them into triglycerides which are later stored as fat.

Foods rich in saturated fats increase levels of LDL cholesterol in blood stream. Fats may be classified as saturated and unsaturated fats. Saturated fats are easily available in the meat, dairy products and some vegetable oils especially those derived from coconut, palm and cocoa. Therapeutic lifestyle changes adopted for lowering the levels of bad cholesterol include regular exercise, loss of excess body weight and following a diet with low concentration of saturated fats and cholesterol. When lifestyle changes fail to give desired results then medications are taken into consideration. Statins are the most effective drugs giving best results for lowering the levels of bad cholesterol and also reducing the risk of heart diseases. Other drugs that can be used include fibrates like gemfibrozin, resins such as cholestyramine, ezetimibe and Zetia. The National Institute of Health, the American Heart Association and the American College of Cardiology have published some guidelines that can help the medical experts while dealing with cases of high cholesterol.

2. High density lipoproteins (LDL) or good cholesterol and its advantages

HDL cholesterol or the good cholesterol as it prevents atherosclerosis by extracting cholesterol from the arterial walls and disposing them through liver. High levels of LDL cholesterol and low levels of HDL cholesterol are associated with the risk of heart diseases. So the levels must be maintained in order to enjoy a happy and healthy life. HDL cholesterol accounts for 20-30% of the total serum cholesterol. Since it reduces the risk of atherosclerosis its level must be checked from time to time. Both heredity and diet have a significant effect on a person’s HDL, LDL and total cholesterol levels. Families with low HDL levels are at an elevated risk of heart attack and vice versa. Lifestyle and other factors also influence HDL levels. HDL levels are low in individuals who smoke, are overweight, inactive and suffer from Type II diabetes mellitus. HDL levels are higher in individuals who are lean, exercise regularly and do not smoke. Estrogens also increase HDL levels so women have high HDL cholesterol levels as compared to men.

Lowering of the LDL cholesterol level is however easier than elevating the levels of HDL cholesterol. Reducing LDL and raising HDL levels have a beneficial effect on an individual’s health. Earlier the researchers were much focused on the ways of reducing the levels of bad cholesterol but with advancement in research it became clear that it is better to raise the levels of good cholesterol as it will automatically reduce bad cholesterol levels. The levels may be raised by weight loss, regular exercise and intake of niacin. Some studies have suggested that drugs like statin when coupled with niacin give better results and women with high levels of HDL have reduced risk of heart attack. The average HDL level for women must be in between 50-55 mg/dL and for men 40-50 mg/dL. The total cholesterol to HDL cholesterol ratio can be of help in estimating the risk of atherosclerosis. An average ratio must be in between 4-5.

Studies have indicated that even a small increase in the level of HDL cholesterol can reduce the risk of heart attack. For every 1 mg/dL rise in the HDL cholesterol level the risk of coronary heart disease reduces by 2-4%. However, therapeutic lifestyle changes can help in increasing the HDL levels. When these changes fail to give positive results then medication is taken into account. Regular aerobic exercise, loss of excessive body weight and cessation of smoking are helpful in raising HDL levels. Regular alcohol consumption for example, taking one drink per day can also help in this regard but as alcohol consumption is coupled with many adverse health effects this criterion is not taken into consideration. Effective drugs include gemfibrozil, estrogen and lower doses of statin. A newer medicine, fenofibrate has also given better results and is used in reducing serum triglycerides.

3. Triglycerides or very low density lipoproteins (VLDL) or ugly cholesterol and its effects

The ugly cholesterol is a triglyceride rich lipoprotein that accounts for 10-15% of the total serum cholesterol. This cholesterol is produced by liver and some remnants of VLDL seem to promote atherosclerosis similar to that of LDL. Triglyceride is a form of fat transported to the tissue through blood. Body’s majority of fatty tissue is composed of triglycerides. Serum triglycerides can be derived from two sources. The first source is the food that we consume for example, if we consume a diet rich in fats then intestine packs some of them while rest is transported to the liver. The second source is the liver itself. When fats are received by the liver, it takes fatty acids released by the fat cells and ties them in triglyceride bundles that are later utilized as fuel. There is a controversy about the fact that whether high levels of triglycerides alone are responsible for coronary heart disease or not.

Other clinical conditions frequently coupled with high triglyceride levels are high blood pressure, obesity, diabetes, chronic kidney, liver and circulatory disease and hypothyroidism. In some individuals elevated triglyceride levels are inherited and this condition is identified as hypertriglyceridemia. The common examples of hypertriglyceridemia include mixed hypertriglyceridemia, familial hypertriglyceridemia and familial dysbetalipoproteinemia. Hypertriglyceridemia can also occur due to some non-genetic factors like obesity, excessive alcohol, diabetes mellitus, kidney disease and use of estrogen containing medicines like birth control pills. The levels can be returned back to normal without medication by taking the help of a physician. The first step involved in the treatment of hypertriglyceridemia includes intake of a diet low in fats with limited consumption of sweets, regular aerobic exercise, loss of excess body weight, reduction of alcohol consumption and quitting smoking. In patients with diabetes mellitus effective control of glucose level is needed.

When medications become necessary statins, fibrates and niacin can be used. Fibrates not only reduce the triglyceride levels but also raise the HDL levels and particle size of LDL molecules. Same task is done by niacin but it lowers the levels of Lp (a) cholesterol. Statins on the other hand, reduce both triglyceride and LDL levels but are ineffective in raising HDL levels. A newly launched medicine, fenofibrate has shown promising results in lowering triglyceride and LDL levels as well as raising HDL levels especially in those individuals who show sub-optimal responses with fibrates. In some individuals a mixed dose of fibrate or fenofibrate along with statin is prescribed for better results.

Function

Cholesterol is needed for building and maintenance of membranes as it modulates membrane fluidity over a wide range of physiological temperatures. The hydroxyl group located on the cholesterol molecule interacts with the polar head groups of membrane phospholipids and sphingolipids and thus, reduces permeability of membrane to protons. Within the cell membrane it also functions in intracellular transport, nerve conduction and cell signaling. Cholesterol is also very essential for the structure and function of invaginated caveolae and clathrin coated pits in endocytosis. Recently, it has been suggested that cholesterol also plays some role in cell signaling process by assisting in formation of lipid rafts in plasma membrane. In many neurons a cholesterol rich myelin sheath is present which is derived from the compact layers of Schwann cell membrane helping in efficient nerve conduction. This layer also provides insulation. Within cells cholesterol also acts as a precursor molecule for several biochemical processes. In liver, cholesterol is converted into bile which is then stored in gallbladder. Bile is rich in bile salts which actively solubilize fat molecules in the digestive tract and thus, aid in intestinal absorption of fat molecules and fat soluble vitamins like A,D,E and K. It is also an essential precursor molecule for the synthesis of vitamin D and steroid hormones.

Biosynthesis and Regulation

All animal cells manufacture cholesterol but the rate of production varies depending upon the cell type and the organ involved. About 20-25% daily production of cholesterol occurs in the liver and rest in intestines, adrenal glands and reproductive organs. Synthesis of cholesterol within the body starts with one molecule of acetyl- CoA and one molecule of acetoacetyl-CoA that are hydrated to form 3-hydroxy-3-methylglutaryl-CoA (HMG-CoA). The HMG-CoA so formed is reduced to form mevalonate by the enzyme HMG-CoA reductase. This step is the rate limiting and irreversible step in the cholesterol synthesis. The mevalonate so formed is converted into 3-isopentenyl pyrophosphate in three reactions that need ATP. Mevalonate is then decarboxylated to form isopentenyl pyrophosphate. Then three molecules of isopentenyl pyrophosphate collaborate together to form farnesyl pyrophosphate in the presence of geranyl transferase. Two molecules of farnesyl pyrophosphate join to form squalene in the endoplasmic reticulum and the reaction is catalyzed by squalene synthase. Oxidosqualene cyclase then converts squalene to lanosterol that finally forms cholesterol. The mechanism and regulation of cholesterol was worked out by Konard Bloch and Feodor Lynen for which they received Noble Prize in Physiology or Medicine in 1964.

The biosynthesis of cholesterol is under the strict control of the cholesterol levels but homeostatic mechanisms involved in its regulation are partly understood. A higher intake of cholesterol from food results in a net decrease in endogenous production and vice versa. The main mechanism involved comprises sensing of intracellular cholesterol by the protein SREBP (sterol regulatory element-binding protein 1 and 2) located on the endoplasmic reticulum. In the presence of cholesterol this protein binds with two other proteins namely, SCAP (SREBP-cleavage-activating protein) and Insig 1. When the cholesterol level declines Insig 1 dissociates from the SREBP-SCAP complex, allowing entry of this complex into the Golgi apparatus, where SREBP is cleaved by S1 and S2 proteases. These proteases are activated by SCAP when cholesterol levels decline. The cleaved SREBP then migrates towards the nucleus to act as a transcription factor and here it binds to the sterol regulatory element (SRE) which stimulates transcription of many genes for example, scavenging of circulating LDL from the blood stream by low density lipoprotein (LDL) receptor and increase in the endogenous production of cholesterol by HMG-CoA reductase. A larger part of this signaling pathway was worked out by Dr. Michael S. Brown and Dr. Joseph L. Goldstein in 1970s for which they received Noble Prize in 1985.

Cholesterol synthesis can be terminated when cholesterol levels are high. HMG-CoA reductase bears both cytosolic and membrane domains. The membrane domain is sensitive for the signals responsible for its degradation. Increased concentration of cholesterol causes a change in the oligomerized state of domain that makes it more susceptible to destruction by proteosome. The activity of this enzyme can also be reduced by phosphorylation by an AMP activated protein kinase. Cholesterol is only slightly soluble in water and can be dissolved in water-based blood stream but travels at exceedingly small concentrations. As cholesterol is insoluble in blood it is transported in the circulatory system within the lipoprotein complexes whose outer part is made up of amphiphilic proteins and lipids. Triglycerides and cholesterol esters are carried internally. Lipoproteins provide cholesterol a soluble medium to be transported through blood and for this reason lipoproteins are carried in different forms within blood namely, chylomicrons, very low density lipoproteins (VLDL), intermediate density lipoproteins (IDL), low density lipoproteins (LDL) and high density lipoproteins (HDL).

Chylomicrons are the least dense type of cholesterol transporting molecules whose shells are rich in apolipoprotein B-48, apolipoprotein C and E. They carry fats from intestine to muscles and other tissues that require fatty acids for energy. Cholesterol that is not used by the muscles remains in the form of chylomicron remnant which is later taken up by the liver through blood stream. VLDL molecules produced by the liver are loaded with triacylglycerol and cholesterol that are not needed by the liver for the production of bile acids. These molecules contain apolipoprotein B100 and apoplipoprotein E in their shells. During transport the blood vessels cleave and absorb triacylglycerol from IDL molecules that have high concentration of cholesterol. LDL molecules are the major carriers of cholesterol in the blood and each molecule contains about 1,500 cholesterol esters. The shell of LDL molecule contains only one molecule of apolipoprotein B100 that is recognized by the LDL receptors present on the peripheral tissues. During binding of apolipoprotein B100 many LDL receptors become localized in the clathrin-coated pits. Both LDL and its receptors are internalized by endocytosis to form a vesicle within the cell which then fuses with the lysosome containing lysosomal acid lipase that hydrolyzes cholesterol esters. At this stage cholesterol can be used for the biosynthesis of membrane and can be stored within the cell.

Synthesis of LDL receptor is regulated by SREBP protein. When the cell has sufficient amount of cholesterol, LDL receptor synthesis is blocked and no more molecules of cholesterol can enter inside the cell. When the cell is deficient in cholesterol more LDL receptors are formed. When this system is deregulated more LDL molecules without LDL receptors appear in the bloodstream especially near the peripheral tissues. These molecules are then oxidized and taken up by the macrophages forming foam cells and contributing in the formation of atherosclerotic plaques on the walls of the arteries causing heart attack. HDL molecules participate in reverse cholesterol transport as they return cholesterol back to the liver for excretion. Cholesterol is susceptible to oxidation and can easily form oxysterols that are the oxygenated derivatives. Oxysterols can be generated through three mechanisms especially by autoxidation, secondary oxidation to lipid peroxidation and cholesterol metabolizing enzyme oxidation. Oxysterols also participate in bile acid biosynthesis, transport of different forms of cholesterol and regulation of gene transcription.

Cholesterol is oxidized by the liver into a variety of bile acids which are in turn conjugated with glycine, taurine, glucuronic acid. A mixture of both conjugated as well as non-conjugated bile acids along with cholesterol is excreted from the liver into bile. About 95% of the bile acids are reabsorbed from the intestines while rest is lost in faeces. The excretion and reabsorption of bile acids form the basis of enterohepatic circulation essential for digestion and absorption of the dietary fats. In certain circumstances, cholesterol crystallizes and forms gallstones especially in the gallbladder. Lecithin and bilirubin gallstones are also known to occur but their percentage is low. Everyday about 1 g of cholesterol is known to enter the colon which comes from diet, bile, desquamated intestinal cells and can be metabolized by the colonic bacteria. Cholesterol is mainly converted into coprostanol which is a nonabsorbable sterol excreted in faeces. A cholesterol reducing bacterium has also been isolated from human faeces. Some cholesterol derivatives are known to generate liquid crystalline cholesteric phase.

Dietary sources of cholesterol

Animal fats are complex mixtures of triglycerides having lower proportions of phospholipids and cholesterol. Major dietary sources of cholesterol include cheese, egg yolks, beef, pork, shrimp and poultry. Human breast milk also contains sufficient amounts of cholesterol. The amount cholesterol present in the plant sources is lesser when compared with the animal sources. Plant products like peanuts and flax seeds bear phytosterols which are cholesterol like compounds helping to lower serum cholesterol levels. The total fat intake especially in the form of saturated and trans fats play greater role in blood cholesterol rather than the intake of cholesterol itself. Saturated fats are abundantly present in the full fat dairy products, animal fats, chocolate and several types of oils.

Trans fats are obtained by the partial hydrogenation of unsaturated fats and do not occur in significant amounts in nature. They are present in good amounts in the margarine, hydrogenated vegetable fats and in many fast foods like snacks, fried or baked goods. Avoiding consumption of cholesterol rich animal products not only reduces the amount of cholesterol taken through the diet but also reduces the synthesis of cholesterol. Individuals interested to reduce their cholesterol levels through diet must consume less than 7% of their daily energy needs from the animal fats and fewer than 200 mg of cholesterol per day. It is debatable that reduced consumption of dietary fat and cholesterol can lower blood cholesterol levels because any declination in the dietary uptake of cholesterol is compensated by the organs involved in its synthesis so that the levels can be kept constant.

Foods that might cholesterol

Dietary fibers play a major role in maintaining our health as well as also protect us from a number of diseases like diabetes and heart diseases. Oats, oat bran and oat meal contain a special type of soluble fiber known as beta-glucan that helps in reducing the levels of LDL cholesterol. Oat fibers are different from other fibers in the manner that they reduce the levels of bad cholesterol while the levels of good cholesterol remain unchanged. So we can say that oat fibers help in reducing the risk of coronary heart disease. Studies have also indicated that if individuals with high levels of HDL consume 3 g of soluble oat fiber per day the total cholesterol levels may be declined. Soy protein also protects against heart diseases and hypercholesterolemia as it reduces the bad cholesterol and raises the good cholesterol. It also prevents the oxidation of bad cholesterol so that it may not coagulate on the arterial walls.

Several studies have indicated that drinking of green or black teas also reduce the blood cholesterol concentration, blood pressure and inhibit blood clotting and also provide some protection against cardiovascular diseases. Green tea is rich in catechins while black tea contains flavins that inhibit oxidation of bad cholesterol. Tea also contains folic acid that helps in reducing the risk of heart attack and cancer. A person can get 25% of RDA for folic acid by drinking five cups of tea in a day. Several studies have indicated that barely has some unique health promoting effects especially for the heart. The cholesterol fighting efficiency of barley is more pronounced than that of oats. Studies have indicated that it can reduce up to 15% of total cholesterol levels in individuals with elevated cholesterol levels. Barley is also a rich source of beta-glucan which retards fat and cholesterol absorption by the intestines. The fiber is known to bind bile salts and thus, removes cholesterol from the body. Psyllium husk is also a rich source of soluble and insoluble fibers known to reduce the risk of cardiovascular diseases, serum cholesterol, LDL levels, triglycerides and apolipoprotein B. Psyllium husk is rich in a fiber known as beta-sitosterol.

Cholesterol testing and reducing high cholesterol

The American Heart Association recommends that the cholesterol levels of individuals above 20 years of age must be checked in every five years. A blood sample after 12-hour fasting is taken by the medical expert for the determination of the lipoprotein profile. This determines LDL, HDL, total cholesterol and triglyceride levels. Causes of high cholesterol may vary from person to person and are influenced by the lifestyle and gender of an individual. A number of steps can be taken in order to reduce high cholesterol levels for example loss of excessive body weight. Avoidance of consumption of foods derived from animal fats, regular physical activity and exercise can also help in maintaining low cholesterol levels. Levels of cholesterol in both males and females increase after a certain age and the levels in women tend to increase after menopause. Genes also play an important role in a person’s health.

Navodita Maurice

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