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Cholesterol and TriglyceridesCholesterol is produced naturally in the body and is essential for health. Diet adds to the
body’s production through the consumption of animal fats. Plant fats do not contain cholesterol.
Cholesterol is used to form hormones and to utilize vitamin D. It’s also involved in mood
regulation. Some studies have shown that people with cancer sometimes have low levels of
cholesterol, but problems may also result if we have too much cholesterol. It can build up in
our blood vessels if it’s oxidized, and this contributes to hardening of the arteries, high blood
pressure, blood clots, heart attack, and stroke. When these conditions are present, blood flow
to the brain or throughout the body may be compromised.
The culprit is oxidized low-density lipoprotein cholesterol, also known as LDL cholesterol.
It’s a sticky substance that builds up on the walls of your blood vessels. Fortunately, we also
have HDL, high-density lipoprotein cholesterol, which is cardio-protective. HDL has antiinflammatory properties and helps stabilize the unhealthy LDL. The important number to
consider when cholesterol levels are documented is the ratio of HDL to LDL (you want this
ratio to be high). Genetics play an important role in cholesterol management, but fortunately, herbal and dietary interventions can be as beneficial as medications used to reduce cholesterol without the side effects that pharmaceuticals can precipitate. Triglycerides are blood fats. Elevated triglycerides are actually more indicative of risk of circulatory damage than cholesterol levels. Elevated blood sugar levels cause triglyceride levels to increase, so diabetics are at increased risk of circulatory problems for this reason as well
Heart-Healthy Eating
A heart-healthy diet provides health benefits for the entire body. The Mediterranean diet,
which is rich in vegetables and healthy fats, has been studied extensively and offers many
delicious nutritious ideas. But don’t forget that you still need protein in your diet! Foods high in fiber help to reduce cholesterol. Examples include whole grains, such as bran cereals or oatmeal. Nuts and legumes, like edamame, are also excellent choices. Plant-based fats, such as those found in olive and coconut oils, are great additions to your diet. Cold-water fish like tuna, mackerel, and salmon contain healthy fats, while nut and seed oils, including corn oil, soy oil, sesame oil, cottonseed oil, and vegetable oils, are high in unhealthy fats that cause inflammation in the body. These fats are highly unstable and may be oxidized in the body, raising cholesterol levels and contributing to plaque in the arteries. New research is finding, surprisingly, that saturated fats, which were previously considered to be the unhealthiest, are much more stable than these unsaturated fats.
Small amounts of red wine or pure grape juice are beneficial to the heart, as are shitake
mushrooms, which can help to lower cholesterol. Include seaweeds in your diet, as they are
rich in trace minerals and feed the circulatory system. One of the best heart-healthy strategies is to eat a colorful variety of vitamin-rich fruits and vegetables to take advantage of the multiple benefits of phytonutrients. Include several raw portions daily.
Cooked tomatoes are rich in lycopene, which is cardio-protective. Be aware that tomatoes are
some of the most chemically treated vegetables, so opt for organic and try to get the heirloom
variety. The allium family, which includes garlic and onions, also contains numerous heart
healthy components. Another heart-healthy strategy is to include a rich variety of herbs and spices in your diet. These are rich sources of antioxidants. In addition, by flavoring your foods with herbs and
spices, you can prepare varied delicious dishes that don’t rely on large amounts of salt for flavor. A heart-healthy diet is not high in sodium from salt.
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