W2B-023 Biology matters-0.txt
CHOLESTEROL
We hear a lot of talk these days about cholesterol but do we really know what it is and what it does to us? If we asked the average person "what is cholesterol?" we may get the following responses. It's something in fatty foods...it's something to do with heart diseases...it's bad for you, isn't it?...and so on. So now let us look at what it is and the role it plays in our bodies.
Cholesterol is a naturally occurring fat-like substance and at room temperature appears white and waxy. Cholesterol is not quite the rogue it is made out to be, it also plays an important role in the function of the body.

Much of cholesterol is a vital constituent of cell membranes, the nervous system, vitamin D, some hormones and bile salts. However, it also occurs in the more simple form of circulating fat particles in the blood-stream. It is when these fatty particles become excessive, cholesterol can start to build up on the artery walls.

Cholesterol is manufactured by the liver and carried around the body within particles called lipo-proteins. There are two types of lipo-proteins, LDL (low-density lipo-proteins) and HDL (high density lipo-proteins). LDL transports cholesterol from the liver to the peripheral tissues, including the artery walls. At this stage it can contribute to the furring up process in the arteries which can eventually lead to coronary heart disease. The other type HDL, transports cholesterol from the tisues back to the liver and helps prevent the furring up process. Therefore a raised HDL level is good as it can give some protection against heart disease.

Approximately one gram of cholesterol is made in the liver and small intestines each day. Even if we take no dietary cholesterol, animal fats and small amounts of <[> vegetables
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fats our bodies continue to produce cholesterol. However, if we consume a diet high in cholesterol and saturated fats, i.e. eggs, dairy produce, meat, processed vegetable fat and take very little exercise, we run the risk of higher levels of cholesterol in the blood.

Cholesterol is measured by taking a blood sample. The amount is measured in millimoles per litre. In the United Kingdom the average reading of cholesterol is between 5-7.5mmol/L. This is higher than it should be with the ideal being 5mmol/L or lower. Anyone with a raised cholesterol level should try and reduce this.

One of the first things that is necessary is a change of diet. We should avoid the following: Fatty meats (lamb, pork). Skins of animals (sausages, salamis and pates). Cream, full fat milk, butter, full fat cheese, pastries, fried foods, etc.

We need to switch to low fat alternatives and try to use oils such as olive oil, peanut, groundnut oil and rape seed oil. These oils are rich in mono-unsaturated fatty acids which helps raise HDL levels. Sunflower oil can also be used as a substitute for saturated fat in cooking. It is important when using polyunsaturate spreads instead of butter that it is not spread half an inch thick on our bread.

We should increase the amount of fibre in our diet, especially soluble fibre which helps deal with cholesterol. Soluble fibre is found in fresh fruit, vegetables, legume vegetables, i.e., peas and beans and dried legumes such as lentils, chick peas, soya beans, red kidney beans, etc. Oatbran is another rich source of soluble fibre. Also we should eat more fish such as mackerel, herring and salmon.

Regular exercise is important as it can help lower LDL cholesterol levels and raise HDL cholesterol levels.

Also supplements such as garlic capsules, fish oil supplements and vitamin B3 are helpful in lowering cholesterol.

Therefore, by adopting better eating habits, exercising more we will feel better and also help reduce a major risk factor of heart disease.
