What is cholesterol and why is it important?
Cholesterol is a substance found in the blood and cells of the body. It is made in the liver and can also be added through your diet. Its main functions are to make cellular walls, tissues, hormones, vitamins and bile acid.
How can it become a problem?
Cholesterol builds up in the blood vessels of the body which increases your risk of getting a heart attack or stroke. Some people are genetically predisposed to produce more cholesterol, whereas others are increasing their cholesterol through their diet. Poor exercise and weight gain are also factors that increase cholesterol levels. As much as cholesterol has necessary functions in the body, it can also cause much harm if it is too high.
Factors that increase cholesterol
All of your processed foods i.e. that are not natural and are high in fat.
Too much red meat and animal fats.
Not enough exercise
Being overweight
Smoking
Excessive alcohol use (effects the livers ability to metabolise properly)
Oily, deep fried foods
Too much dairy
Ways to lower cholesterol
The Mediterranean diet
Regular exercise
Reducing weight
Plant-based foods
Stop smoking
Increasing fibrous foods
Supplementation
The Mediterranean diet
This diet is more of a lifestyle that people living in the Mediterranean follow on a daily basis. It follows mostly a plant-based diet, getting your important calories, protein and nutrient from fruit, veg, legumes and nuts. The amount of animal protein is decreased, especially red meat, while fresh fish and chicken are the main animal products. Below are some helpful and simple foods to introduce into your diet that will be more inclined to the Mediterranean diet and help to lower your cholesterol in a natural way.
Foods that lower cholesterol
Fibre - Fibre promotes weight loss and reduces the amount of cholesterol and sugar being absorbed into the body.
- Carrots, sweet potato, avocado, apples, citrus fruit, oats, bran, flax seeds, wheat and barley.
Plant sterols and stanols - a type of fat found in plants, fruit and vegetables
- Fruit, veg, nuts, seeds and legumes, grapes, blueberries
Nuts - Are high in fibre and omega3
Legumes - Reduces inflammation and cholesterol
- Beans, lentils, peas, soybeans
Soy protein - in the place of animal protein can help reduce cholesterol
Essential fatty acids - are important in lowering bad cholesterol and increasing good cholesterol, they also help brain function, inflammation and digestion
- Olive oil, nuts, avocado, coconut oil, flax seeds
Green tea - has a range of health benefits that help circulation, reduce cholesterol, reduce blood pressure and help digestion.
Moringa - this herbal supplement is packed with nutrients that help the body to function optimally. It reduces cholesterol, helps weight loss, improves digestion and increases circulation.
Diet versus medication
The Mediterranean diet has shown a 50-70% reduced risk of recurring heart disease, which is 3 times greater than medications for cholesterol. Starting earlier and becoming used to a natural, plant-based and low fat diet is the best way to prevent and decrease any future risks.
(Rakel, D. 2012. Non-pharmaceutical therapy for lowering cholesterol. University of Wisconsin Integrative Medicine.)