Demystifying Cholesterol
Repeat after me, cholesterol is not a bad word. In fact, it’s essential for life. Just so we are on the same page, here are just some of the many roles of cholesterol:
A component of cell membranes (3)
Needed to build our steroid and sex hormones (testosterone, progesterone, estrogen, cortisol, etc.) (3)
Needed to create bile, which breaks down fats in our intestines for proper absorption (3)
Needed to create the myelin sheath surrounding our nerves and ensuring optimal nerve function (3)
Needed to create vitamin D (3)
Acts as an antioxidant fighting free radicals (3)
Needed for proper neurotransmitter communication (3)
Fights infections (3)
Repairs wounds (3)
Essential for proper brain development (3)
Now, let’s start with, what is Cholesterol? Cholesterol is a fat or lipid, also known as a sterol. The liver is the main producer of blood cholesterol (6).
Cholesterol can’t be transported without a cargo ship, that vessel is called a lipoprotein. A lipoprotein is just a fancy word for a protein exterior that carries triglycerides, cholesterol, fat soluble vitamins and other important nutrients inside (7). A protein is needed because these fats can’t navigate the blood system without a container.
You may have heard the following terms, but what exactly do they mean?
LDL - A lipoprotein that delivers triglycerides, cholesterol, fat soluble vitamins, and other important nutrients to cells throughout the body (7). Think of them as your grocery delivery service, delivering all the food and goods you order to the cells in your body.
HDL - A lipoprotein that collects any EXCESS triglycerides, cholesterol, etc. and sends them back to the liver to be recycled or excreted from the body (via bile). Think of them as your garbage collector, picking up any unwanted/unused food and goods.
Triglycerides – The most abundant fat in the body (8). They are a part of all lipoproteins and carried by both LDL and HDL (7). Triglycerides provide energy and excess is stored in our fat (adipose). Think of them as the fuel for your car, too much though and it spills over.
We often think of LDL as being bad, but that’s not really the case. LDL plays a very important role in delivering necessary nutrients your cells need throughout the body. However, with that said, it’s important to note that LDL comes in two sizes and the size is what’s really important (2):
Big & buoyant aka Pattern A
Small & dense aka Pattern B
Pattern A reduces the risk of clogged arteries, Pattern B promotes it (2).
Oxidized LDL is one of the major contributors to cholesterol woes because it stokes the fire of inflammation and subsequently, plaque build-up (6,7).
Where does Oxidized LDL come from you ask? It comes from consuming bad fats, amongst other things, and avoiding toxic seed oils is key. These include the following oils: canola, cottonseed, soybean, corn, safflower, and margarine.
Ideally, you want more of the big and buoyant LDL circulating, coupled with high HDL, and a desirable triglyceride range.
Now, that you have a basic understanding, you might be asking the golden question, how do I influence cholesterol to be more health promoting?
Eliminate toxic seeds oils: canola, cottonseed, soybean, safflower, corn oil, margarine, fake butters, etc. These are often found in processed foods, frozen potatoes\fries, fast fried food, salad dressings, condiments, fake butter spreads. Look for alternatives that use quality fats like coconut oil, olive oil, or avocado oil (2)
Favorable blood sugar balance is key - reduce insulin levels by reducing sugar and excess carbohydrates (7)
Incorporate more cold-water fatty fish rich in EPA\DHA like wild salmon, sardines, anchovies, mackerel, trout, etc. (4)
Consume more soluble fiber by eating more seeds, berries, and vegetables (6)
Reduce excess food consumption by considering strategies like intermittent fasting or 3 square meals with no snacking (8)
Move your body, exercise, and find activities you enjoy doing
Reduce stress because cortisol, our stress hormone, is created from cholesterol and drives further production
Introduce more niacin rich B3 foods like liver, chicken, pork, yellowfin tuna, wild salmon, avocados, and grass-fed beef (6)
Consume more B5 rich foods like liver, avocado, mushrooms, broccoli and wild salmon (6)
Regular sauna use can be beneficial (5)
Beyond diet and lifestyle, there may be other reasons that contribute to unfavorable cholesterol levels that may require further exploration:
Low thyroid function (6)
Genetics (6)
Infections/wounds (3)
Chronic inflammation (3)
Anything that attacks the lining of blood vessels and the gut lining (chemicals, toxins, pesticides/herbicides, dysbiosis, etc.) (3)
Keep in mind, cholesterol is needed for many important processes in the body. The goal is to have health promoting levels that achieve optimal wellness!
Photo: Jamie Street/Unsplash
References
(1) Ballentyne, S., PhD (2017). Paleo Principles. Canada: Victory Belt
(2) Bikman, Ben, PhD (2020). Why We Get Sick. Dallas, TX: BenBella Books Inc.
(3) Campbell-McBride, Natasha, MD (2016). Put Your Heart in Your Mouth! York, PA: Maple Press
(4) Dinicolantonio, James & Mercola, Joseph (2018). Super Fuel Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health. Carlsbad, CA: Hayhouse, Inc.
(5) Laukkanen, Jari A., MD, PhD, Laukkanen, Tanjaniina, MSc; & Kunutsor, Setor K., MD, PhD. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings 93(8):1111-1121. Retrieved from https://www.mayoclinicproceedings.org/action/showPdf?pii=S0025-6196%2818%2930275-1
(6) Murray, Michael, ND & Pizzorno, Joseph, ND (2012). The Encyclopedia of Natural Medicine. Third edition. New York, NY: Atria Paperback
(7) Shanahan, Catherine, MD. & Shanahan, Luke (2008). Deep Nutrition Why your Genes Need Traditional Food. New York, NY: Flatiron Books
(8) Tortora, G. & Derrickson, B. (2015). Introduction to the Human Body (10th ed.). Hoboken, NJ: John Wiley & Sons, Inc.