photo by kuzquiano

Cholesterol: the health issue that only old, fat people have to worry about, right? WRONG. Oh, so very, very wrong! In fact, high cholesterol is one of those things that’s deceptively silent and starts to build even from an early age.

First, let’s correct a few misunderstandings about cholesterol. All cholesterol is not all bad. Cholesterol is a waxy substance found in your blood and all the cells of your body that forms cell membranes and comprise some hormones needed for other bodily functions. So, basically, you need cholesterol. But you don’t need a lot; too much of it in the bloodstream puts you at higher risk for heart disease, which eventually will lead to a heart attack. Ugh. Second, not only overweight people have high cholesterol. Two factors play a role in cholesterol: diet and family history. If you eat a very unhealthy diet, but you’re at a normal weight, you are at risk for high cholesterol. And sometimes, even if you eat a healthy diet, if you have a family history of high cholesterol, you are at risk as well.

You may have heard of HDL and LDL before. Because cholesterol can not dissolve in the blood, there are mechanisms that transport it from cell to cell; these are called low-density lipoprotein (LDL) and high-density lipoprotein (HDL). To simplify all the scientific terminology, just remember that you want your LDL to be LOW, and you HDL to be HIGH. Basically, LDL carries cholesterol to the heart and forms plaque in the arteries causing blockage. HDL carries the cholesterol away from the heart, to the liver, where your body can do away with it.

So, how to deal if you have high cholesterol or you’re trying to prevent it? Fist, control the things you can control. Diet is HUGE. What you eat can help you big time. Highly saturated foods derived from animals (fatty meat, egg yolks, shellfish, dairy products, etc.) are the only sources of cholesterol, so limit them. Plant foods (like vegetables, whole grains, fruits, nuts) do not contain any cholesterol. Opt for more plant based than animal based foods to see your cholesterol drop.

Also, fiber. Fiber is your best friend when it comes to lowering your cholesterol. Soluble fiber (found readily in oats) turns into a gel-like substance and mops up some of the bad (LDL) cholesterol, taking it out of your body. Think oatmeal and Cheerios.

If you’ve done your best to lower your animal-based saturated fat intake, and you still have high cholesterol, see your doctor for some drugs. You can’t will every battle. If your diet is consistently healthy and you are not seeing any improvements in your cholesterol, modern medicine is a marvel and you should take advantage of it.

Remember: H for “it’s ok if it’s high” (HDL), L for “it needs to be LOW” (LDL), and A for “Amyjo is my favorite nutritionista.”