CHOLESTEROL Part 2

What causes high cholesterol? 

• Nutrition - although some foods contain cholesterol, such as eggs yolks, kidneys, dietary cholesterol does not have much of an impact in human blood cholesterol levels. However, saturated fats do! Foods high in saturated fats include red meat, organ meats (liver, kidney, sweetbread, and brain), liver, kidney, some pies, sausages, pastry, cakes, most biscuits, dairy products.

• Sedentary lifestyle - people who do not exercise and spend most of their time sitting/lying down have significantly higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol). 

• Bodyweight - people who are overweight/obese are much more likely to have higher LDL levels and lower HDL levels, compared to people who are of normal weight. 

• Smoking - this can have quite a considerable effect on LDL levels. 

• Alcohol - People who consume too much alcohol mostly beer regularly, generally have much higher levels of LDL and much lower levels of HDL, compared to people who abstain or those who drink in moderation. 

Fat content is not a good measure of cholesterol content. For example, liver and other organ meats are low in fat, but very high in cholesterol.

What are the treatments for high cholesterol? 

Most people, especially those whose only risk factor has been lifestyle, can generally get their cholesterol and triglyceride levels back to normal by: 

• Doing plenty of exercise (check with your doctor).

• Foods of plant origin (vegetables, fruits, grains, cereals, nuts, and seeds) contain no cholesterol.

• Eating plenty of fruits, vegetables, whole grains, oats, good quality fats, nuts, beans, dark chocolate.

• Avoiding foods with saturated fats.

• Getting plenty of sleep (8 hours each night).

• Bringing your bodyweight back to normal.

• Avoiding alcohol if at all, then red wine.

• Stopping smoking.

Many experts say that people who are at high risk of developing cardiovascular disease will not lower their risk just by altering their diet. Nevertheless, a healthy diet will have numerous health benefits.

High Risk Groups who need to limit or eliminate Cholesterol Consumption

• Individuals with a family history of high cholesterol - Regulation of cholesterol blood levels are hereditary and it is advisable to find out if relatives have high cholesterol levels. 

• Older Adults - Cholesterol levels rise with age, particularly in post-menopausal women. 

• Over weight Individuals - Being over-weight increases risk of heart-disease and tends to correlate with high cholesterol levels.

• People with Low Physical Activity Levels - Exercise is an effective way to lower bad cholesterol levels (LDLs) and raise good cholesterol levels (HDLs). People who are not physically active are at risk for high cholesterol levels.

• Individuals with high blood pressure - High blood pressure in combination with high cholesterol levels greatly increases the risk of heart disease and heart attacks.

• Smokers - Individuals who smoke cigarettes have a higher risk of heart disease and should avoid high cholesterol foods.

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