Cholesterol is a waxy substance made by liver or directly got from the food one eat (such as eggs, meats, and dairy products) and used by the body to protect nerves, make cell tissues, and produce certain hormones.
The Difference Between Fat and Cholesterol
• Cholesterol and fats are both Lipids, found in our foods and both circulate in the bloodstream.
• Cholesterol has a more complex chemical structure when compared to fats.
• Cholesterol is bound to Protein as low-density lipoprotein or bad (LDL) which risks heart health , and high-density lipoprotein or good (HDL).
• The levels of total Cholesterol, bad (LDL), and good (HDL) is influenced by the amount of unsaturated and saturated fat in the diet.
Cholesterol
Types of Cholesterol
There are Two (2) Kinds
1) Bad (Low-Density Lipoprotein – LDL) – A high levels of bad (LDL) may damage your arteries and can be related to heart disease.
2) Good (High-Density Lipoprotein – HDL) – A high level of good (HDL) is usually a good sign and may actually help protect The Arteries and prevent fatty deposits that can clog arteries.
The Recommended Cholesterol Levels
• Its measured with a simple blood test in units called millimoles per litre (mmol/L).
a) Total Cholesterol: < 200 milligrams per deciliter (mg/dL)
b) Bad (LDL): < 100 mg/dL
c) Good (HDL): >= 50 mg/dL
For healthy adults:
• Total Cholesterol (< 5mmol/L)
• LDL (< 3mmol/L)
• HDL (> 1mmol/L)
For adults at risk of high risk of heart disease:
• Total Cholesterol (< 4mmol/L)
• LDL (< 2mmol/L)
• HDL (> 1mmol/L)
Categories of Cholesterol
1) Dietary
• The Cholesterol found in foods, where only foods from animals contain it, because the animals’ bodies produced it.
2) Blood or Serum
• The Cholesterol inside of the body produced by The Liver and released into the bloodstream.
Simple Strategies to Raising High Density Lipoprotein (HDL) Levels
• High Density lipoprotein (HDL) are the Good Cholesterol.
• A healthy HDL level (>50) is associated with less risk of heart attack, Stroke, Alzheimer’s Disease‘s and Colon Cancer.
1) Lose weight if overweight.
2) Engage in at least 30 minutes of moderate aerobic activity (brisk walking) most days of the week.
3) Stop using tobacco products.
4) Include Red Wine in moderation (1 drink a day).
5) Strictly avoid processed and fast foods that contain partially hydrogenated oil, Shortening and Margarine.
6) Restrict the consumption of white flour products (White Rice, White Potatoes, and sugars/sweet).
7) Regularly consume foods that are known to raise your HDL (whole Soybean foods, tea, Shiitake Mushrooms, chili Peppers, Onions, Garlic, oily fish, Olive Oil, Avocado, nuts, seeds, Whole Grains and Beans).
Surprisingly Delicious Ways of Lowering Cholesterol
1) Eat a generous handful of nuts of any variety daily into your meals.
2) Enjoy an Avocado daily into your meals.
3) Include Beans (any variety and canned are the best) daily into your meals.
4) Choose a small piece (up to 30g) of high quality Dark Chocolate as your daily treat of choice.
Highly Effective Ways of Lowering Low Density Lipoprotein (LDL) Levels
Low Density lipoprotein (LDL) are the Bad Cholesterol.
1) Minimize consumption of saturated fats.
They are the primary dietary culprit that elevates LDL (bad) Cholesterol.
• Fatty cuts of Beef, Pork and lamb, Poultry Skin, whole Dairy products (Milk, cream, full fat Cheeses, ice cream), palm and Coconut Oil.
2) Strictly avoid Trans-fat.
Trans fats are the primary dietary culprit that elevates LDL (bad) levels, lower HDL (good) levels, and negative cardiovascular effects.
• Stick Margarine, Vegetable Shortening, hydrogenated and partially hydrogenated oils found in most commercially baked and fried foods (breads, cereals, crackers, chips, cookies, donuts, fast foods).
4) Use the monounsaturated oils.
Monounsaturated oils lowers LDL (bad) levels, raises HDL (good) levels, and positive cardiovascular effects.
• Extra virgin Olive Oil, Canola Oil, nuts/seeds (Almonds and walnuts are exceptional) and Avocado.
5) Consume as many Fruits and Vegetables as possible.
They have soluble Fiber which lowers (LDL) and teaming with potent anti-oxidants that protect (LDL) from oxidation.
The oxidized form of LDL Cholesterol is actually what builds up along artery walls.
• The superstar Fruits which lower (LDL) (Oranges, Blueberries, Raspberries, Strawberries, red Grapes, Apples, and Pomegranates and
• The superstar Vegetables which lower (LDL) – Dark Leafy Greens (Spinach and Kale, Asparagus, Brussels Sprouts, Broccoli, Avocado and Red Bell Peppers
6) Exercise regularly the rest of your life.
• 30 minutes or more of aerobic activity 5 or more days a week.
7) Minimize consumption of the highly processed, high glycemic index bad white Carbohydrates (white flour, White Rice, White Potatoes, sugar, and products containing them).
These foods also elevate triglycerides and lower HDL (good) levels.
• Replace these Carbohydrates with Fruit, veggies, Whole Grains, and Beans/legumes.
8) Substitute Soybean Protein for animal Protein as much as possible.
• Soybean Milk, Tofu, Tempeh, Roasted Soy Nuts, Soybean Milk, Miso, Edamame.
Foods Rich in Cholesterol
* The Order is from the Highest Level of Concentration.
1)
Egg York
2)
Turkey Egg
3)
Duck Egg
4)
Goose Egg
5)
Quail Egg
6)
Sardine Oil
7)
Caviar
8)
Cod Liver Oil
9)
Menhaden Oil
10)
Liver (Duck)
11)
Liver (Goose)
12)
Salmon Oil
13)
Liver (Turkey)
14)
Roe
15)
Eggs
16)
Liver (Lamb)<
17)
Liver (Chicken)
18)
Liver (Beef)
19)
Giblets (Turkey)
20)
Gizzard (Turkey)
21)
Whitefish
22)
Squid
23)
Steelhead Trout
24)
Heart (Turkey)
25)
Butter
26)
Prawn
27)
Shrimp
28)
Sockeye Salmon
29)
Atlantic Sardine
30)
Turkey (Roasted)
31)
Lobster
32)
Eel
