Simple tips for healthy cholesterol
Date
20 Sep 2024
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Cholesterol has been widely discussed for decades, by researchers, scientists, and the wider medical community. It is important and vital for health; however, it can have a negative effect when it is out of balance.1 Essentially, cholesterol is a type of fat which the body utilises to build and repair cells. It is an important component of bile acids, vitamin D and steroid hormones like oestrogen, progesterone, and testosterone. Our liver produces most of the cholesterol required for these tasks.1 Humans also receive cholesterol from foods consumed in the diet including animal foods like eggs, meat, dairy products, fish, and shellfish. Plant foods do not contain cholesterol; however, the body does manufacture it from the sugars, fats and proteins found in these foods.1.2
Commonly cholesterol is discussed as Total cholesterol (TC), High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). Total Cholesterol is the total of the combined amount of HDL and LDL cholesterol in the blood, along with Triglycerides. Both HDL and LDL are lipoproteins which the body uses to transport cholesterol to where it is required. Sometimes, LDL is referred to as the ‘bad’ cholesterol, as it is associated with the build-up of plaque. HDL cholesterol is considered ‘good’ cholesterol as its purpose is to remove LDL from building up in the wrong place and transport it back to the liver where it is processed for elimination.1,2,3 All is required to be in balance for good health.
From a nutritional perspective, helping one maintain healthy cholesterol levels, is to create a dietary portfolio favourable with these five simple tips.
- Eat a Mediterranean diet.
- Consume dietary fibre every day.
- Minimise your sugar intake.
- Consumer more healthy fats.
- Optimise your wellbeing with supportive nutrients.
Mediterranean diet
A highly studied diet supporting a healthy lifestyle is the Mediterranean diet. Consisting of a variety of fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices every day, along with daily physical activity. Benefits support an improved High-Density lipoprotein (HDL) profile.3
The diet typically includes:
- Fresh fruits, vegetables, and whole grains
- Garlic, onions, and herbs
- Less cheese, yoghurt and eggs
- Quality olive oil
- Limiting red meat
- Fish and seafood regularly at least twice per week 3
Fibre
One of the first dietary influences noted to be of benefit for healthy cholesterol management was fibre, in particular soluble fibre is linked to lowering cholesterol levels.4 Soluble fibre is found in foods such as oats, fruits, vegetables, nuts, seeds, psyllium, legumes e.g. lentils, chickpeas, beans and peas.5,6
The other type of fibre commonly discussed is insoluble fibre e.g. oatmeal or chia seed and this is effective for maintaining bowel health and providing laxation benefits, in turn benefitting the elimination of cholesterol.4,7
The Nutrient Reference guidelines have established daily intakes of fibre for males and females aged between 19 and >70 years to be 30 grams per day and 25 grams per day respectively.6
I spy the sugar
It is well accepted that sugars can have negative effects on the health our liver. Sugar is an energy source; however, it is often used in excessive amounts for what would be required by the individual.8 Excess sugar consumption may drive over-production of cholesterol by the liver.9
The sugar category includes glucose, dextrose, fructose, galactose, lactose, sucrose, maltose, and syrups made from wheat, sugar cane, maple, and honey, amongst others.8,9
Healthy fats
Choosing healthy fats does not mean choosing low fat products in the grocery store. Healthy fats are obtainable in a wholefoods diet, with recipes made at home. Healthy fats to include in your portfolio are olive oil, avocado, flaxseed, chia seeds, walnuts, fatty fish e.g. salmon, trout, mackerel, sardines, anchovies, lean meat, and poultry. If using oils to cook it is essential to choose the right type of oil. Many oils will have on their label the suitability for low, medium, or high heat.10, 11
Healthy cholesterol supportive nutrients
Research supports the benefits of Ubiquinol or Coenzyme Q10 (CoQ10) in the maintenance of healthy blood lipids and its role in maintaining and supporting healthy cholesterol and cardiovascular system function.12 CoQ10 also plays an important role in the mitochondria and cellular metabolism.12 Vitamin E is a nutrient to consider for its supporting role in maintaining cholesterol and cardiovascular system health.
Creating your own personal dietary portfolio which includes a diet rich in plant foods, fatty fish, adequate intake of fibre every day, being aware of incorrect sugar consumption, using the right types of oils and including cardio supportive nutrients contribute to a platform in maintaining a healthy cholesterol profile. Working alongside a practitioner for a targeted approach will enhance your individual therapeutic treatment plan.
References
1. Zampelas A, et al. New insights into cholesterol functions: a friend or an enemy? Nutrients. 2019 Jul 18;11(7):1645.
2. Schoeneck M, et al. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutr Metab Cardiovasc Dis.2021 May 6;31(5):1325-38.
3. Delgado-Lista J,et al. Long-term secondary prevention of cardiovascular disease with a Mediterranean diet and a low-fat diet (CORDIOPREV): a randomised controlled trial. Lancet. 2022 May 14;399(10338):1876-85.
4. Gunness P, et al. Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides. Food Funct. 2010;1(2):149-55.
5. Australian Institute of Food Science and Technology. Dietary Fibre. 10th April 2024.
https://aifst.asn.au/resources/Documents/AIFST%20White%20Paper_GLNC%20Fibre%202023.pdf
6. Eat for Health. Nutrient Reference Values. Fibre. 10th April 2024. Dietary fibre | Eat For Health
7. Fuller S, Creation of a fibre et al. categories database to quantify different dietary fibres. J Food Compost Anal. 2018 Aug 1; 71:36-43.
8. Eng JM, et al. Diet-induced models of non-alcoholic fatty liver disease: food for thought on sugar, fat, and cholesterol. Cells. 2021 Jul 16;10(7):1805.
9. Xiao X, et al. Updated understanding of the crosstalk between glucose/insulin and cholesterol metabolism. Front Cariovasc Med. 2022 Apr 29;9:879355.
10. Erasmus U. Fats that Heal Fats that Kill. Summertown Tennessee. Books Alive. 1993.
11. Liu Z, et al. Effects of coenzyme Q10 supplementation on lipid profiles in adults: a meta-analysis of randomized controlled trials. J. Clin. Endocrinol. Metab. 2023 Jan 1;108(1):232-49.
12. Liu M, et al. Magnesium, oxidative stress, inflammation, and cardiovascular disease. Antioxidants (Basel) 9 (10): 907.
13. Barbagallo M, et al. Magnesium in aging, health, and diseases. Nutrients. 2021 Feb;13(2):463.