Basic Problems and Solutions Information

Cholesterol is a waxy, odorless substance, technically classified as a steroid.  It is found in foods of animal origin, such as beef, eggs, chicken, and dairy products.  Although cholesterol is a popular topic, it is not inherently bad.  Cholesterol is needed by our bodies to function properly. It is used to build cell walls,  aid in digestion, and help in the production of hormones.  Only when cholesterol levels get too high do problems occur.

The National Cholesterol Education Program defines a "safe" level of  cholesterol to be 200 milligrams per deciliter of blood.  From 200-239 mg/dl is considered "borderline,"  and anything over 240 puts us at an increased risk for heart disease.

About 80% of cholesterol is manufactured by our own bodies, in the liver.  The other 20% we get from our diet.  The most common cause of high cholesterol is eating too many  foods rich in cholesterol or saturated fat.  Diseases such as diabetes, kidney or liver disease, and hypothyroidism  can cause cholesterol levels to rise.

Cholesterol: The Good, the Bad, and the Ugly

Cholesterol does not mix or dissolve in water or blood.  It combines in the liver with fats and proteins.  These cholesterol/fat combinations are called lipoproteins.  There are several types of lipoproteins.  The two most important are the most well known: low-density lipoprotein, (or LDL), and high-density lipoprotein, (or HDL).

LDL is typically referred to as the "bad" cholesterol and HDL as the "good."  But why is this?  Low-density lipoproteins are the major carriers of cholesterol in the blood,  as they are responsible for bringing cholesterol from the liver to the cells.  High-density lipoproteins carry only small amounts of cholesterol, and travel through our bloodstreams picking up cholesterol along the way and bringing it back to the liver.  When there is an excess of "bad" LDL in our bloodstream,  it can form a hard deposit called plaque on our arteries.  Over time its build-up leads to arthersclerosis, heart attacks, and strokes.  High  LDL cholesterol leads to greater chances of developing heart disease.  That's  "bad."  HDL can help clean up the cholesterol from our arteries  and bring it back to the liver to be processed. Some researchers have found that  HDL can actually remove cholesterol from the arteries and slow the growth of plaque.  Since a high level of HDL cholesterol seems to protect us from heart disease,  it is known as "good" cholesterol.

In simpler terms…

Think of your liver as a boat dock.  The "bad" LDLs are like ocean liners, filled to capacity with cholesterol passengers.  They cruise our bloodstream going from port to port performing different tasks.  The "good" HDLs are the tugboats, cleaning up after the big boats.  Ideally, you need enough tugboats to deal with the ocean liners.  This is where a lot of us get into trouble; a shortage of tugboats and/or a glut  of ocean liners can lead to overcrowded seas and pollution in our arteries.

Lifestyle changes can help

Although there are many FDA-approved drugs to help lower cholesterol,  many are costly and come with a list of side effects.  There are lifestyle changes and natural supplements we can try  that can lower cholesterol levels as well.  Here are just a few basic tips to get you started:

Although only 20% of cholesterol comes from our diets, reducing the amount of animal foods  we eat can still make a dramatic difference in our cholesterol levels.  Low fat versions of dairy products are okay in moderation, but cutting out  cheese, eggs, beef, pork, and butter is beneficial.  NOTE:   In cultures where the diet consists of mainly grains, fruits, and vegetables,  cholesterol does not seem to be a problem.

Remember a few years ago when it was impossible to go into a bakery  without seeing oat bran products all over the place?  The oat bran craze may have come and gone, but the theory behind it still remains true as ever:  oat bran is high in fiber, and eating foods rich in fiber can help lower cholesterol levels.  Water-soluble fiber is ideal, and is found in beans, brown rice, fruits, oats,  barley, and crushed flaxseeds.

Your morning cup of coffee may be adding to your cholesterol problems.  According to a study published in The New England Journal of Medicine,  as coffee consumption increased in 15,000 test subjects, cholesterol levels increased as well.  And, if you eliminated cream in your coffee but think nondairy creamers are okay, think again.  Many contain coconut oil, which is high in saturated fat and can raise cholesterol.  Low fat milk or soymilk added to decaffeinated coffee may be the best way to go.

Natural Supplements to the rescue!

In addition to making changes in our diets, there are many vitamins and  supplements that can help lower cholesterol.  Some of these are:

Chromium Picolinate

Chromium has been found to increase HDL production.  Dr. Raymond Press from Mercy Hospital and Medical Center in San Diego studied  the LDL, HDL, and cholesterol levels in 28 healthy people.  In a double-blind crossover study the subjects were divided into two groups.  One group received 200 micrograms of chromium picolinate each day for 42 days,  while the other group took a placebo.  Both groups then took a break for 2 weeks before switching supplements.  Researchers found that the group who received the chromium first had lower cholesterol,  lower levels of LDL cholesterol, and higher levels of HDL.  The placebo group showed no difference.  After the switch was made, those originally taking the placebo and now taking chromium  showed the same results as the first group. And interestingly, the former chromium-takers’ improvements diminished over time.  When a similar study was repeated using diabetic patients as test subjects,  chromium picolinate  reduced cholesterol by 8% and LDL-cholesterol by 6%  ...  in just 6 weeks.

GARLIC

Research on this amazing herb has concluded that garlic can reduce levels of cholesterol  in the blood in two ways. First, it can help slow down our body’s manufacture of cholesterol.  Also, garlic can help our body transport fats from the tissues to the bloodstream, so they can  be eliminated from the body. In a study detailed in the American Journal of Clinical Nutrition,  62 coronary heart patients were divided into two groups.  One group was given garlic oil every day for ten months,  while the other group served as the control.  It was found that lipoprotein levels stayed the same in the control group, but those who  took the garlic showed a steady decrease in LDL as well as an increase in HDL levels.

LECITHIN

Our cell membranes are made up primarily of lecithin, as are the protective sheaths  surrounding the brain. Although lecithin is a fat, or lipid, it is water-soluble.  Lecithin can help cholesterol be dispersed into water and thus removed from the body.  Studies have shown its positive effect on lowering LDL levels while raising HDL levels. Additionally, many lecithin supplements are made from soy,  which contains compounds that lower cholesterol levels.

GUGULIPIDS

Gugulipids are an extract from the mukjul tree native to India,  and numerous studies have demonstrated its ability to lower cholesterol levels.  For example, 205 people were given 25 milligrams of gugulipids 3 times a day,  which resulted in a 70-80% reduction of cholesterol.  A study reported in the Journal of Associated Physicians-India, 125 volunteers who took  gugulipid reported an average 11% decrease in cholesterol within only 3 to 4 weeks.

Vitamins B, C, and E

In their book "Prescription Alternatives," authors Dr. Earl Mindell and Virginia Hopkins wrote "Taking niacin (vitamin B3) is one of the safest and most effective ways to lower LDL or ‘bad’ cholesterol and raise HDL or ‘good’ cholesterol. I t’s at least as effective as the cholesterol-lowering drugs, and much less expensive."  Since the B vitamins tend to work even better when taken together, a vitamin B complex supplement might be wise, as vitamins B1, choline and inositol can all help  metabolize fats and protect our livers from fatty deposits.

Vitamins C and E are both antioxidants, which can help eradicate the free radicals  hovering in our bloodstream.  In his book "Eight Weeks to Optimum Health" Dr. Andrew Weil wrote "Vitamin C may  protect the integrity of arterial walls, reducing their susceptibility to damage  by whatever injurious factors may be circulating in the blood."  Dr. Weil also describes vitamin E’s role in preventing artherosclerosis,  due to its preventing LDLs from being oxidized by free radicals.

Essential Fatty Acids

Good sources of essential fatty acids are borage oil, flaxseed oil, evening primrose oil, and fish oil. Fish oil in particular has been studied for its effects on cholesterol levels.  Interest arose in part due to a study of the Greenland Eskimos who have very  little heart disease despite getting 40% of their calories from animal fat.  The Eskimos ate huge amounts of oily cold-water fish rich in omega-3 fatty acids.  Fatty acids can not only help lower cholesterol levels, but can also alter  the stickiness of the platelets in the bloodstream.

Conclusions

It is inadvisable and impossible to eliminate all cholesterol from our bodies.  One does not have to automatically turn to costly drugs to do the job.  Eating a healthy diet and taking supplements can be:  A safer, more cost-effective way to keep cholesterol levels under control,  and enjoy good heart health for years.

If you've been a sufferer of  "cholesterol" situations, and you no doubt have 
heard of and read about ... and listened to many health promoters 
of the need  to control Cholesterol levels within certain limits ... 
then you also should recognize the detail and areas covered by this article.

We have several sites about CHOLESTEROL .... (it is a very important
subject) .... Here are a couple for you to see:

CHOLESTEROL = YOU MUST KNOW THIS

PHASE II = CHOLESTEROL a Dietary Supplement

We hope to develop a collection of such sites ... 
and probably will call it the:

CHOLESTEROL "GROUP"

In the interim, you should check out one of our newest and most informative
web sites = and you will find it:

 H E R E

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 UPDATED JULY, 2005.