Cholesterol

As a nutritionist, I often get asked questions about Cholesterol and what exactly it means to have high Cholesterol, how is it prevented and how do you treat it naturally! There are a lot of health risks that come with high cholesterol such as heart disease, heart attacks, and even strokes. Most physicians today check cholesterol levels as you get older by a blood test to check your levels of HDL, LDL, and total Cholesterol. So what does it mean to have high cholesterol? Well first, let's start off with what "cholesterol" actually is! Most people don’t even understand the difference between “good” cholesterol and “ bad” cholesterol or even the role cholesterol plays in our body! What is Cholesterol and what does it do? Cholesterol is produced in our body. About 75-80% of it is produced in our liver and other cells! It's necessary for hormone production, absorption of vitamin D through our skin and even is a needed part of our digestive system! It is a waxy-like substance that we find in our blood. Dietary cholesterol is the type of cholesterol we ingest and is responsible for unhealthy levels of cholesterol in our body! Nutritional sources of cholesterol come from sources such as red meat, poultry, full-fat dairy, trans & saturated fats. When we have too much dietary cholesterol in our diets, this is where our risk for high cholesterol and health concerns arise. When we are talking about “ good “ cholesterol and “ bad” cholesterol it is measured by “HDL” & “ LDL” HDL is high-density lipoprotein, LDL is low-density lipoprotein. HDL considered the good cholesterol because it is helpful in our body in preventing build up in our arteries while LDL is acknowledged as the bad cholesterol and responsible for the build-up of plaque in our arteries and can lead to blockages and severe health concerns. Some of these concerns can be heart attacks, strokes and even DVT (deep vein thrombosis) – a blood clot anywhere in the body. HDL contains a higher level of protein and a lower level of cholesterol - therefore being more optional in the body making it the right cholesterol. LDL contains more cholesterol (dietary) and lower levels of protein, thus, being a risk factor. When we talk about cholesterol levels, triglycerides are also a factor as they are the most common type of fat that we find in our body. Having high amounts of triglycerides in the body can be a risk factor alongside high LDL levels as this will contribute to the increase of plaque buildup in our arteries as well as it can increase your risk for metabolic syndrome which can lead to diabetes, stroke and heart disease. High cholesterols levels are linked to lifestyle, dietary intake and sometimes genetics. Most often when diagnosed with high cholesterol levels, physicians will prescribe medications such as statins (they lower LDL levels in the blood) and will recommend changing your dietary intake of cholesterol! How do you prevent high cholesterol? Lifestyle changes are essential when it comes to lowering cholesterol levels in the body, for optimal heart health and overall wellness. Stress, lifestyle, dietary factors and smoking call all play a role in our cholesterol levels, and as a nutritionist, I can’t stress the importance of recognizing the importance of these. I often tell my clients, you don’t have to wait until you have a high cholesterol diagnosis to make the changes in your diet. Watching your diet ( particularly your Trans/ Saturated fat intake), sugar consumption, red meat and high-fat dairy and processed foods, exercising at least 30 minutes a day all play a role in preventative measures, as well as help, bring down those high levels of cholesterol in your body. Making sure to consume lots of fresh vegetables, omega three fatty acids such as salmon, chia seeds, krill oil, and avocados are also beneficial for heart health, alongside reducing sugary sweets and bread for optimal health. I recommend at least 2 cups of vegetables at each meal, fresh fruit, healthy fats ( nuts, avocados, olive oils, coconut oil), lean meats and avoiding full-fat dairy for reducing and preventing high cholesterol levels in the body. Being mindful of nutrition labels when purchasing foods in the aisle, look at the saturated fat content and opt for fresh foods on the outside of the grocery store instead. Sedentary lifestyles also play a role in high cholesterol levels, so making sure you get at least 30 minutes of exercise a day will also play a role in preventative and reducing those high levels. A brisk walk, run, or even a yoga class can do your heart and health good! Should I be supplementing? Supplementing your daily routine as well with a few heart essentials can also be beneficial. Organika's, Cholesterol, Red Yeast Rice and Krill Oil are my favourites. With a potent mixture of phytosterols, oats, green tea and red yeast rice extracts, Cholesterol is the complete package for reducing triglycerides, LDL and total cholesterol. Red Yeast Rice has been used traditionally in Asia for centuries and is made by fermenting Red Yeast (Monascus purpureus) with rice. This formula contains 500mg of red yeast rice and 150mg of free plant sterols. Red Yeast Rice is a completely natural way of lowering total blood cholesterol and LDL cholesterol, both of which are risk factors towards heart disease and stroke. Make sure to take a Coenzyme Q10 Supplement as it will deplete your COQ10 levels when taking Red Yeast Rice. Omega 3 Fatty acids like Krill Oil are essential for cardiovascular and brain health. They play a role in reducing triglyceride levels in the blood and help reduces blockages in the arteries! Antioxidants also play a significant role in heart health! Antioxidants purposes in the body are to bind to the free radicals which can damage or alter our cells, fight oxidative stress and play a role in heart health! Grape Seed Extract is a very potent source of antioxidants known to strengthen the collagen lining of our vessels as well as increase circulation the body, therefore, decreasing the risk of blood clots and inflammation. In addition to a heart-healthy diet, exercise routine and lifestyle change these supplements can play a preventative measure in your cholesterol and heart health!

Learn the truth about high cholesterol for better heart health If you struggle with high blood pressure, high belly fat or poor health you’ve likely been told by your doctor that you’re at risk of heart disease or stroke. Today, over one million Canadians are living with heart disease and every year over 300,000 are hospitalized(1). You’ve also likely been told to reduce your high cholesterol levels – by reducing your intake of foods like eggs and meat – to protect you against heart disease. But, does the research really support the argument that high cholesterol causes heart disease? Cholesterol is a fat made internally in humans and animals that is essential for the structure and functioning of your cells. Cholesterol is essential for the formation of all of your steroid hormones (i.e. testosterone), making vitamin D from sunlight and bile acids that help you breakdown and absorb dietary fats. If cholesterol is essential for so many functions in the body, how can it also be so dangerous to your health? The truth is, high total cholesterol isn’t bad for your health, nor does it increase your risk of heart attack or stroke(2). In fact, world-renowned cardiologist and dean of the School of Nutrition Science and Policy at Tufts University, Dr. Dariush Mozaffarian, states “In the general population, there is really no strong evidence for the cholesterol and heart disease link(3)." Let’s take a closer look at the cholesterol and heart disease connection. Your body produces the overwhelming majority of your total cholesterol (i.e. 75%) internally from its own cellular machinery. That means your diet only contributes about 25% to your total cholesterol levels. If you decide to eat more cholesterol-rich foods, your body decreases its own internal cholesterol production and vice-versa. For the majority of the population, the foods you eat have absolutely no impact on your total cholesterol levels(2). For the remaining 25% of people, eating more cholesterol-containing animal fats will increase both your “good” HDL and your “bad” LDL levels, which doesn’t increase your risk of heart disease either(2). So, if your total cholesterol levels aren’t the root cause of heart disease, what is? Being overweight, out of shape or eating a high carb diet are major factors that contribute to inflammation and the progression of heart disease because they increase your “bad” LDL and triglycerides levels, both well-recognized as significant risk factors for cardiovascular disease(4). How can you protect yourself and your heart? First, start by changing your diet. Consuming too many carbs and simple sugars is a major cause of poor heart health. By reducing your intake of starchy carbs (i.e. cereals and breads at breakfast, sandwiches at lunch and pasta and breads for dinner) you can dramatically reduce your triglyceride levels and increase “good” HDL cholesterol(5). Next, add more movement into your daily routine. Regular physical activity also helps to boost your “good” HDL cholesterol and the more intensely you train the greater the impact on lowering triglycerides and “bad” LDL cholesterol(6,7). Try walking and cycling to work, going a few blocks further down the street to grab your lunch or coffee, add a day or two at the gym or take the stairs rather than the elevator at work. Whatever you can do to incorporate more movement into your day will protect your heart. A natural alternative While diet and exercise are the building blocks for long-term health, if your “bad” LDL and triglycerides levels are very high, then you may need more support in the short-term. Statin drugs are typically prescribed by doctors to lower LDL and total cholesterol, however they can have significant and harmful side-effects; chronic muscle pain, kidney damage, cognitive decline and dementia, blood sugar dysregulation and diabetes, and the list goes on and on(9). An alternative for lowering harmful LDL levels is to use supplemental red yeast rice extract. A recent study on 52 physicians and their spouses with high cholesterol levels found red yeast rice extract was able to lower “bad” LDL cholesterol levels by 22%(10). Another study of 50 overweight individuals showed improvements in LDL cholesterol, triglycerides and blood pressure(11). If you think red yeast rice extract might be a good fit for you, talk to your doctor or naturopath. Red yeast rice can interact with certain drugs (i.e. cholesterol-lowering medications and blood thinners) and deplete CoQ10 nutrient levels in the body (similarly to all statin drugs). Red yeast rice extract should not be taken for longer than 12 weeks without medical supervision. Remember, eating too many eggs or high cholesterol foods is not likely increasing your risk of heart disease. To fight off cardiovascular disease and support a healthy heart get back to the fundamentals of diet and exercise, reduce your carb intake throughout the day, get more regular exercise. Talk to your doctor or naturopath about adding supplemental red-yeast rice extract, as well as healthy-heart supporting CoQ10, to reduce “bad” LDL cholesterol and triglyceride levels so you can thrive at work and at play. Dr. Marc Bubbs ND, CISSN, CSCS Dr. Marc Bubbs is a board certified Naturopathic Doctor, Sports Nutrition Lead for the Canadian Men's Basketball Team, and author of The Paleo Project. References: IMS Brogan.2011. Canadian Pharmaceutical Trends. Top 10 dispensed therapeutic classes in Canada 2010. 12 August 2011. Diousse L, Gaziano J. Dietary cholesterol and coronary artery disease: a systematic review. Curr Atheroscler Rep. 2009. Nov;11(6):418-22. Neuhouser M et al. Science Base Chapter: Food and Nutrient Intakes, and Health: Current Status and Trends. (Subcommittee 1) 2015 DGAC. (Meeting 7) December 15, 2014. Howard B et al. LDL cholesterol as a strong predictor of coronary heart disease in diabetic individuals with insulin resistance and low LDL: The Strong Heart Study. Arterioscler Throm Vasc Biol. 2000 Mar;20(3):830-5. Santos F et al. Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Obes Rev. 2012 Nov;13(11):1048-66. Ferguson M et al. Effects of four different single exercise sessions on lipids, lipoproteins, and lipoprotein lipase. J Appl Physiol (1985). 1998 Sep; 85(3):1169-74. Mann, S et al. Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations. Sports Med. 2014; 44(2): 211–221. Shah R, Goldfine A. Statins and Risk of New-Onset Diabetes Mellitus. Circulation. 2012; 126: e282-e284. Feuerstein J, Bjerke. Powdered red yeast rice and plant stanols and sterols to lower cholesterol. J Diet Suppl. 2012 Jun;9(2):110-5. Verhoeven V et al. Can red yeast rice and olive extract improve lipid profile and cardiovascular risk in metabolic syndrome?: A double blind, placebo controlled randomized trial. BMC Complement Alt Medicine. 2015 Mar 10;15:52.