It is a soft, waxy, crystalline fat found in the blood.
It is produced naturally in the liver (endogenous source). About 1.5 to 2 grams is produced daily from the food we eat. External cholesterol sources come from the intake of animal fats.
Cholesterol is needed (along with other kinds of fats) to build cell membranes (walls), produce digestive juices, sex (estrogen and testosterone) and steroid hormones.
Being insoluble in blood, cholesterol is circulated around the body with the help of protein carriers called lipoproteins.
2 of these protein carriers are low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Lipoproteins are differentiated according to the degree of density.
LDL is responsible for transporting cholesterol from the liver to various tissues and body cells while HDL basically delivers any excess or unused cholesterol back to the liver to have it broken down to bile acids for excretion.
The measuring unit for cholesterol is milligrams per deciliter of blood (mg/dl).
Healthy cholesterol levels for LDL should be lower than 130 mg/dl while HDL should be more than 50 mg/dl. However, the ratio bewteen the HDL and LDL is something to pay attention to.
Oxidation of LDL, cause by free-radicals is said to be one of the reasons for creating clots on blood vessels.
There are drugs (e.g. statin) that help keep cholesterol in check, but they usually have side-effects tagging along with them after long-term use.
Long-term drug therapy is most likely required by those who have inherited a metabolic defect in cholesterol metabolism resulting in excessively high circulating levels of cholesterol which may not be controlled by diet alone. This defect is known as familial hypercholesterolaemia.
Stress raises cholesterol. It is a precursor for stress hormones.
An underactive thyroid gland will instigate the liver to make more cholesterol.
Saturated fat stimulates the liver to produce more cholesterol.
When the body has too much of LDL, i.e. above 160 mg/dl, the LDL or "bad cholesterol" starts to accumulate along the the interior walls of arteries (blood vessels supplying oxygen to the heart and brain), causing a build-up or forming a plaque and even then, blood clots could also appear on the plaque restricting oxygen, blood and nutrients from getting to the heart and brain. Such a phenomenon could inevitability cause heart disease leading to heart attack or stroke.
Note: There are people who have high levels of cholesterol but they may never get heart disease at all.
Triglyceride is a type of fat found in the blood. It is needed to give energy to the cells to function.
Like the bad effects of high LDL levels, high levels of triglycerides are now associated with a high risk of heart disease.
Consuming too much saturated fat, sugar or alcohol can raise blood triglyceride levels.
A study on more than 4000 healthy men showed that healthy men with low HDL and high LDL and triglycerides have twice the normal risk of reduced kidney function. Their blood levels were checked an average of 14 years apart.
Reference : "Cholesterol and the Risk of Renal Dysfunction in Apparently Healthy Men" Elke S, et al. Journal of the American Society of Nephrology (2003) 14:2084-2091
REGULAR EXERCISE
It is no secret that daily exercise is more beneficial than vigorous irregular exercise. A minimum of 30 minutes a day for 3 days a week, take on physical activities such as brisk walking, slow jogging, cycling, car washing, taking the stairs instead of the elevator and doing housework.
REDUCE SALT INTAKE
Salt promotes water retention which contributes to rising blood pressure.
VITAMIN B3 - NIACIN
Well researched as a nutrient able to lower cholesterol levels in high doses. However a common but harmless side effect is the flushing of skin.
Take niacin under medical supervision because it can interact with many drugs, irritate the liver, aggravate gout and problems with blood sugar.
Recommended supplement dosage : 500 mg.
VITAMIN B9 - FOLIC ACID
Folic acid with vitamin B6 and B12 reduce the level of homocysteine.
Recommended supplement dosage : 400 mcg.
VITAMIN E
Keeps LDL from depositing in the arteries.
In 2 studies that appeared in the New England Journal of Medicine in 1993, a reduction of heart attacks was reported amongst sujects (free of diagnosed coronary heart disease, diabetes and hypercholesterolemia) who were taking 100 IU of vitamin E compared to those not taking this vitamin.
Another controlled trial of vitamin E on people with coronary disease revealed a significant reduction of the risk of an heart attack.
Vitamin E and omega-3 fish oils EPA and DHA could be a safer alternative than aspirin.
Recommended supplement dosage : 800 IU daily. Since vitamin E is a blood thinner, consult a physician when combining with other blood-thinning medication.
NONI
A natural tropical fruit found to contain over 150 nutraceuticals which include 20 amino acids, 9 of which are essential because they are not produced in the body, vitamin A, all the B vitamins, vitamin C, vitamin E, beta carotene, ursolic acid, linoleic acid, proxeronine (bromelain), scopoletin, pectin, calcium, magnesium and zinc.
The traditional uses include immune booster, pain, arthritis, diabetes, headaches, cuts and scrapes, skin problems, cancer, high blood pressure and many more.
The following are other nourishing nurtients found in noni :
- PLANT STEROLS
Plant sterols are called phytosterols. They are present in many fruits, vegetables, nuts and seeds. Researchers found that phytosterols slow down the absorption of cholesterol in the intestine and thereby lower total plasma and lower LDL cholesterol levels.
The 3 nutritionally important phytosterols are beta-sitosterol, stigmasterol and campesterol. Noni contains all of the 3.
- PECTIN
It is a type of fiber that will bind with bile (which is made up of cholesterol) in the intestines which will be released out of the body.
Pectin also delays the time taken for digested food to move through the small intestine (e.g. slows down the digestion of carbohydrates like sugars, which results in better glucose tolerance) and therefore gives a feeling of fullness.
It adds volume and speeds up the travelling time of the material passing through the bowel,
hence lowering the concentration of faeces in the bowel and shortening the time of exposure between the fecal carcinogens and harmful colonic bacteria with the bowel wall.
Pectin boosts regular bowel movements.
- NITRIC OXIDE
The presence of this substance is important to carry out the body's many functions.
A lack of nitric oxide (NO) in the bloodstream, or a lack of reactivity by the blood vessels to NO can constrict the vessels, leading to a rise in blood pressure. High blood pressure is a major risk factor for both stroke and heart disease.
Noni does not contain nitric oxide but it can stimulate the body to produce more of it, thereby preventing and bringing various disorders under control.
In the area of cholesterol, nitric oxide is a free-radical scavenger that can bring about lower cholesterol levels and also prevent the oxidation of LDL cholesterol.
It inhibits premature coagulation in the blood, thus preventing the clumping together of platelets to form clots.
- LINOLEIC ACID
This omega-6 fatty acid is an essential fatty acid. It combines with cholesterol to form important compounds and is involved in the transport and metabolism of cholesterol.
It helps lower serum cholesterol. Linoleic acid can also be found in soybeans, corn, safflower oil and sunflower oil.
Surely, it is the whole noni makeup, the joining of all the nutrients found in this fruit that makes it unique and more importantly effective against many health challenges.
Noni can be used in conjunction with any medication and natural supplements, in fact, noni may enhance the effects of medications and supplements. It is best taken with clean water on an empty stomach.
References :
"Effects of dietary phytosterols on cholesterol metabolism and atherosclerosis: clinical and experimental evidence"
Mohammed H. Moghadasian, et al. The American Journal of Medicine (1999) 107(6):588-594;
"Why Noni Works-A Reference Book for The Biological Activity of the Constituents of Morinda citrifolia" Melanie Alfred (Direct Source, 2000);
"The Noni Phenomenon" Neil Solomon (Direct Source, 1999)
APPLE
Rich in pectin. Include the pulp when drinking apple juice. Choose organic apples for higher mineral content.
AVOCADO
Rich in monounsaturated fats that help keep bad cholesterol levels in check. It also contains a plant sterol called beta-sitosterol known to prevent the reabsorption of cholesterol from the intestine and therefore reduces blood cholesterol levels.
CUCUMBER
Contains cholesterol lowering sterols.
GARLIC
Garlic (Allium sativum) has been shown to lower cholesterol and blood pressure. Fresh garlic is cheap and readily available so include it in your meals. The best way to preserve it's nutrients from being destroyed is to consume raw or to add it in just before serving. Supplements are also available if raw garlic freaks you out. Garlic is also a mild blood thinner.
GINGER
Not only is it popular for relieving motion sickness, ginger has cholesterol-lowering capability.
ALFALFA
2 tablespoonfuls or 10 capsulses contain an adequate amount of fiber to lower the highest cholesterol.
Reference : "The Healing Power of Herbs" John Heinerman (Prentice Hall, 1994)
GREEN & BLACK TEA
Fresh tea leaves are lightly steamed and to get the green version, the leaves are left to dry while the crushing of the leaves
and then let to ferment produces the black version. The fermentation process darkens the tea leaves.
Both types of teas contain the antioxidant polyphenol which helps lower cholesterol and improve lipid metabolism. Green tea contains more polyphenols because fermention destroys some of the polyphenols in black tea.
They also contain theophylline (a close relative of caffeine) which can be addictive so just take 1 to 2 cups daily.
LEGUMES
Beans, lentils, chickpeas and soybeans are high in soluble fiber. Fiber is known to lower LDL levels.
NUTS
Almonds, pecans and walnuts are rich in monounsaturated fats.
Monounsaturated fats are fats that stay as liquid at room temperature. These types of fats are the non-harmful and healthy ones.
SEEDS
Flaxseeds (or oil form) are rich in omega-3 fatty acids which studies have shown that they have a positive effect on cholesterol levels.
Omega-3 fatty acids are polyunsaturated fats found in plant and marine sources. It contains an essential fatty acid known as alpha-linolenic acid. The richest animal sources are fishes that swim in cold waters, e.g. herring, salmon, mackerel, tuna, sardine and bluefish.
Psyllium seeds are a good source of both soluble and insoluble fiber. Stir 1 rounded tablespoon of psyllium powder into a glass of water or diluted juice and drink it. After that, drink another full glass of water.
OILS
Olive and canola oils are rich in monounsaturated fats. They are less susceptible to the effects of heat, light and oxygen as compared to polyunsaturated oils like corn, safflower, soy and sunflower.
POLICOSANOL
An extract from sugar cane wax, beewax or yam. It is a mixture of long-chain fatty alcohols. Cubans have been taking it to control cholesterol levels for many decades.
Policosanol has been studied and found to lower LDL cholesterol while raising HDL cholesterol, makes blood platelets less sticky, reduce blood clots and improve blood circulation.
In a 8-week study conducted in Havana, Cuba, 10 mg of policosanol seemed to work just as well as 10 mg of pravastatin, the main ingredient in 1 of the statin drug Pravachol. Policosanol lowered LDL cholesterol and also raised beneficial HDL cholesterol levels.
While in another study, the dose of 20 or 40 mg of policosanol saw a 27% drop in LDL cholesterol and a 17% rise in HDL cholesterol levels.
A study published in Gynecological Endocrinology reported that postmenopausal Cuban women with type II hypercholesterolemia who were given 5 mg of policosanol daily for the first 12 weeks followed by 10 mg daily for another 12 weeks had their LDL cholesterol lowered by 25% while the HDL cholesterol was 29% higher. Thus far, studies performed in Cuba used policosanol made from sugar cane wax.
Recommended supplement dosage : 5 mg twice daily. Rare cases of upset stomach, skin rash, headache and weight loss have been reported.
Policosanol is not recommended for children, pregnant women or nursing mothers.
RED YEAST RICE
It is rice fermented by the red yeast called Monascus purpureus. Red yeast rice has been used by the Chinese for many centuries as a food preservative, food colorant, spice and ingredient in rice wine. Research has shown that red yeast rice maintains healthy blood circulation and balances cholesterol levels.
SOY PROTEIN
A healthier source of natural protein than those from red meat sources. Foods rich in soy include tofu, soy milk, tempeh and other soybean products.
TOMATO
Contains an antioxidant called lycopene (the reason behind tomato's color) that has been shown by studies to lower LDL cholesterol levels.
WHOLEGRAINS
Oat bran, barley, museli, rice bran, rye and wheat bran are high in insoluble fiber.
Wholegrain refers to the edible parts of a grain consisting of the bran, endosperm and germ.
CHROMIUM
This trace mineral helps break down fat, so it may reduce LDL cholesterol and raise HDL cholesterol.
GUGGUL
Latin name : Commiphora mukul. Also known as gugulipid, it is an extract from the mukul myrrh tree. This herb helps the liver break down LDL cholesterol and has a positive effect on the total cholesterol levels.
However some individuals may not respond to guggul's cholesterol-lowering effects.
"Much has been said about cholesterol within the last decade; in fact, we've gone to an extreme in blaming cholesterol for many heart-related problems when the real culprit is triglycerides. The pectin in apple juice pulp has been studied for its effects in rabbits, monkeys, rats, and mice given large amounts of fat in their diets. Invariably, those test control animal receiving apple pectin showed remarkably reduced levels of cholesterol and triglycerides. But in order for it to be effective, the pulp must be included with the apple juice itself." - John Heinerman, Heinerman's Encyclopedia of Healing Juices (Prentice Hall, 1994)
"I believe the most cardiac-protective dietary balance is approximately 50 percent carbohydrates, 30 precent healthy fats and 20 precent protein. Using fewer processed carbohydrates and sugars, and more complex carbohydrates (chickpeas, lentils and broccoli, for example) will drop insulin levels, sparing our vascular system from insulin excess, a major cause of heart disease. Diet-induced insulin resistance may be expressed over time as weight gain, low HDL cholesterol and high serum triglycerides, major risk factors for coronary heart disease." - Stephen Sinatra, The Coenzyme Q10 Phenomenon: The Breakthrough Nutrient that Helps Combat Heart Disease, Cancer, Aging and More (McGraw Hill, 1998)
"Excessive refined sugars will be converted into fats such as cholesterol, and especially triglycerides, which can build up inside our cells causing fatty degeneration of organs (such as the liver, heart, muscles, kidneys, arteries) or will be transported to fatty areas such as the thighs, buttocks and abdomen for storage. Eventually the triglycerides become too high and this is associated with an increased risk of cardiovascular disease." - Sandra Cabot, The Liver Cleansing Diet (WHAS, 1999)
"Saturated fat, solid at room temperature, is predominant in animal fats such as butter and lard. Coconut and palm oils are also very high in saturated fat. And believe it or not, all margarines and vegetable shortenings, even though they are made from healthier oils, are saturated fats as finished products. They become so as a result of the hydrogenation process they undergo to become solids." - David & Anne Frähm, Healthy Habits: 20 Simple Ways to Improve Your Health (J P Tarcher, 1998)
"In the process of making liquid corn oil, safflower oil, and all other 'polyunsaturated' oils into margarine, they are transformed into plain, ordinary 'saturated' oils. This has to be one of the greatest unexposed scandals in history. By hardening the vegetables oils, the margarine sellers are offering you the very saturated fats they claim to be helping you avoid." - David Reuben, Everything You Always Wanted to Know About Nutrition (Simon & Schuster, 1978)
