With the vast amount of health information available to us, it's difficult to keep up.
For a refresher course (including the difference between "good" and "bad" cholesterol), here are some helpful information and useful tips for lowering your cholesterol.
WHAT IS CHOLESTEROL?
The body naturally makes some cholesterol on its own.
Cholesterol is a waxy substance produced by the liver. It serves many important roles in our bodies, including formation of hormones, maintenance of healthy cell membranes and as a constituent of bile.
WHAT CAUSES HIGH CHOLESTEROL
About one in 20 individuals inherit the genetic tendency to develop high cholesterol (or hypercholesterolemia), while 19 out of 20 develop the condition due to poor dietary and lifestyle habits.
Diets that are high in fat and sugar and low in fiber contribute to the development of not only high cholesterol but obesity and heart disease.
Dietary cholesterol is found in foods that contain animal products such as meat, chicken, eggs and milk products; therefore, a diet with few animal products and abundant grains, fruits and vegetables will contain very little dietary cholesterol.
LDL vs. HDL
Low-density lipoprotein (or LDL) is often referred to as "bad cholesterol" because it transports cholesterol from the liver to the arteries and, when combined with other substances, can form plaques.
"Good cholesterol," called high-density lipoprotein (or HDL), carry cholesterol away from the arteries and back to the liver, where it can be eliminated through the bile.
HDL seems to protect the cardiovascular system against heart attack. The combination of a low-saturated fat and low-cholesterol diet, in addition to physical activity and proper nutritional supplementation, can lower LDL and raise HDL.
LIFESTYLE TIPS TO LOWER CHOLESTEROL
■ Exercise - The best way to increase your HDL (beneficial cholesterol) is through regular exercise. Aim for a minimum of 30 minutes three times a week of any activity that raises your heart rate by 50 percent.
■ Eliminate fried food from your diet - When foods containing cholesterol (either naturally or in the presence of added oil) are cooked at very high temperatures, oxidation occurs (bad).
■ Eat cold-water fish - The omega 3 fatty acids are naturally present in un-farmed fish.
■ Increase your fiber intake - Fiber can be one of the best ways to lower cholesterol. A diet rich in fruits, vegetables and whole grains - plus the addition of ground flax meal - may have a significant lowering effect on cholesterol levels.
Ground flax is available at almost any grocery.
■ Maintain a healthy weight - Excess weight raises your blood cholesterol and lowers HDL ("good cholesterol"). Stick to the four tips above and healthy weight will come naturally.
DOCTOR'S TIP
Not all supplements are created equal. Many times patients have confessed that they tried a particular cholesterol lowering product and saw no effect.
If you are going to use natural products to help lower cholesterol levels it is important to consult with a practitioner trained in using botanical and nutritional medicine.
Many products that line the shelves at grocery and drug stores do not contain sufficient amounts of nutrients or herbs to elicit any effect in the body. Use only supplements from companies that regularly perform quality-control testing, and consult your physician to decide what quantity of an herb or supplement will get you the best results.
Heather Scearce is a certified Pilates instructor and owner of Conscious Body Pilates in Madison Valley.
Dr. Lisa Wada is a naturopathic physician with Sound Natural Medicine in Kirkland.
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