CHOLESTEROL Good or Bad?
Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves and hormones. Your adrenals make everything out of cholesterol and your body produces about 75% of it the remaining coming from diet. So why is your body producing it in the first place should be your first question to the doc
Cholesterol is like a plaster. it is sent to patch up and help the inflammation. So what is causing the cholesterol?
Cholesterol travels in the lipids (fatty acids) of the bloodstream, also called plaque, and can build up in the walls of the arteries decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term, it significantly increases the risk of having a heart attack or stroke.
• Confusion or mental dullness
• Trouble breathing following minor activity
• Circulation problems
As most are aware with visits to their doctor, there are three lipoproteins in the blood that are important to health: low-density lipoproteins (LDL), high-density lipoproteins (HDL) and triglycerides. LDL is known as the bad cholesterol because it is low in proteins and high in cholesterol. HDL, on the other hand, is high in proteins and low in cholesterol and, therefore, known as good cholesterol. Triglycerides are a separate lipid in the bloodstream that provide a way for the body to store excess energy, but if they are high, act as another warning sign.
Normally, cholesterol is kept in balance. But the standard Western diet, which contains a large amount of hydrogenated fats and refined carbohydrates, leads to an upset in this balance. The imbalance is manifested in elevated LDL (bad cholesterol) and a low HDL (good cholesterol), which increases our risk for heart attack or stroke. Other causes include inactivity, diabetes, stress and hypothyroidism.
Recommended FOODS TO EAT
If you want to lower cholesterol, look at your stress levels first.
Then look at reasons for the inflammation. It could be from eating wheat/gluten for instance, it could be some arthritis – you will be able to work it out once you brain storm your conditions. Write them all down and make a list of possible areas and talk to your doctor about it.
Next diet is key. Here are the top foods and nutrients that can help. Try adding into your plant based diet the following :
Omega-3 fats: Grass-fed beef, wild-caught salmon, and chia and flaxseeds can help increase HDL cholesterol and reduce risk of cardiovascular disease.
Foods high in soluble fiber: Soluble fiber binds cholesterol in the digestive system, causing it to be excreted by the body. Add to your diet plenty of fruits, vegetables, sprouted nuts and seeds. The highest foods in soluble fiber include: avocados, black beans, brussels sprouts, oats, flaxseeds and figs.
Olive oil: Helps raise HDL cholesterol.
Garlic and onions: Both help lower LDL cholesterol.
Herbs: To your food, add a variety of spices, such as basil, rosemary and turmeric, which contain antioxidants that are cardioprotective.
FOODS TO AVOID
Sugar and refined carbohydrates: Both stimulate the liver to produce more cholesterol and increase inflammation.
Alcohol: Also stimulates the liver to produce more cholesterol, increasing cholesterol levels and inflammation. A glass of red wine per day may be cardioprotective, but anything more than that will increase your cholesterol.
Hydrogenated fats: Vegetable oils are pro-inflammatory and may increase LDL. Avoid hydrogenated oils, such as canola, soybean, cottonseed and vegetable oils, and even some “natural” oils, such as sa lower and sunflower, which can be partially hydrogenated.
Caeine: Too much ca eine can increase cholesterol. Limit co ee or tea to no more than one to two cups per day.
Trans fats: Increases LDL cholesterol, inflammation and risk of cardiovascular disease.
Fish oil (1,000 to 2,000 mg, daily)
EPA and DHA (omega-3 fats) help reduce overall cholesterol levels.
CoQ10 (200 to 300 mg, daily)
If you are on cholesterol-lowering medications, take CoQ10 daily because these medications decrease levels of this important enzyme.
3 Niacin (1,500 mg, daily)
4 Red yeast rice (1,200 mg, two times daily)
5 Garlic (500 mg, daily)
Helpful oils include: Cassia, Cypress, Lavender, Lemongrass and Rosemary
To use: Lavender essential oil has been proven to lower cholesterol levels because it decreases emotional stress. Cypress oil lowers cholesterol because it improves circulation. And Rosemary oil reduces cholesterol because of its unique antioxidant properties and is cardiosupportive.
Fitness: Exercising with weight training and burst training can boost HGH, which can improve HDL cholesterol and lower LDL cholesterol. Exercise three to six days a week for 20 to 90 minutes for best results.