Cholesterol: Is it Good for Me?

Cholesterol is synthesized by our livers and is then excreted by our gallbladders to help in the break down and digestion of the foods we consume, it maintains the structural integrity of all animal cells, and is involved in the synthesis of some hormones.

But cholesterol can also come from the foods we eat such as meat and full-fat dairy products such as cream and butter. As the amount of saturated fat and trans fat in an individual’s diet increases, so does the cholesterol made by the liver.

In order to transport and disperse cholesterol to and from cells within the body lipoproteins such as low density lipoproteins (LDL) and high density lipoproteins (HDL) are used to help in the transport process. LDL contains a higher amount of fat compared to protein and can be transported as sediments into arteries causing blockage and health complications. Where HDL actually can pick up and remove fat from arteries and then bring it back to the liver which helps in lowering overall triglyceride levels in the body.

Whole fat dairy products, and saturated fats such as butter and coconut oil can raise LDL levels while other “healthy” fats can actually lower LDL levels. Canola oil, flaxseed oil, and olive oil are all fats that could be used as an alternative when cooking and baking that help improve overall cholesterol. Whole grain and high fiber foods are also beneficial for overall cholesterol. Healthy oils and whole grains can actually compete and block the absorption of cholesterol and transport of LDL in the body which makes it important to replace processed grains and solid fats for items higher in fiber and higher in monounsaturated fats.

It’s also very important to note that cholesterol is affected by the amount of carbohydrates consumed daily. A daily intake of carbohydrates that is greater than 60% of total calories can also increase LDL, HDL, and total Cholesterol levels because carbohydrates are lipogenic and can be converted into lipids for storage.

References:

1.American Heart Association. Why cholesterol matters. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/WhyCholesterolMatters/Why-Cholesterol-Matters_UCM_001212_Article.jsp. Updated April 21,2014. Accessed February 19, 2015. 11, 2009.