Cholesterol and High Cholesterol: a brief review
ShutterstockCholesterol is a NON-energy fat found in animals.
In the human body it performs numerous functions; cholesterol is, in fact, a fundamental component of cell membranes and the precursor of steroid hormones, bile salts and vitamin D.
In the human organism, the presence of cholesterol depends on a synthesis process that takes place in the liver and on the intake through the foods that contain it.
Cholesterol circulates in the bloodstream using particular proteins, called lipoproteins; the most important lipoproteins are HDL (good cholesterol), which transport cholesterol from the periphery to the liver, and LDL (bad cholesterol), which transport cholesterol from the liver to the periphery.
LDLs are dangerous, because an excess of them in the blood corresponds to an increased risk of atherosclerosis.
High cholesterol (hypercholesterolemia) is especially dangerous when:
- Its increase mainly depends on bad cholesterol (LDL);
- The good cholesterol fraction is low;
- There are other risk factors.
Cholesterol, especially bad cholesterol, can get too high due to:
- Inheritance;
- Incorrect diet;
- Sedentary lifestyle.
N.B: There is a lot of research on the relationship between cholesterol, diet and sport. However, if it is clear which factors are able to prevent atherosclerosis, it is not so clear what are the specific mechanisms of action (reduction of total cholesterol, reduction of bad cholesterol, increase of good cholesterol, etc.).
, specifying to mention the detail concerning HDL and LDL cholesterol.The published material is intended to allow quick access to advice, suggestions and general remedies that doctors and textbooks usually dispense for the treatment of High Cholesterol; such indications must in no way substitute the opinion of the attending physician or other health specialists in the sector who are treating the patient.
In case of a positive diagnosis:
- Reduce total cholesterol;
- Reduce bad cholesterol;
- Reduce other risk factors for atherosclerosis and cardiovascular events:
- Obesity;
- Type 2 diabetes mellitus;
- Hypertension;
- Hypertriglyceridemia;
- Oxidative stress.
The means to achieve these goals are:
- Nutritional therapy;
- Motor therapy;
- Supplements and natural remedies.
If the first intervention is not effective, the doctor will determine the relevance of:
- Pharmacological therapy;
- Genetic investigation to establish any serious hereditary bases.
- Borderline conditions of type 2 diabetes mellitus (occasional hyperglycemia and prediabetes);
- Hypertension;
- Hypertriglyceridemia.
- Eicosapentaenoic and docosahexaenoic acid (EPA and DHA): very active from a biological point of view, they are mainly contained in fishery products and algae. They play a protective role against all metabolic diseases, including high cholesterol. The foods that contain the most are: sardines, mackerel, bonito, sardinia, herring, alletterato, tuna belly, garfish, seaweed, krill etc.
- Alpha linolenic acid (ALA): compared to the previous ones it is biologically less active. It has the same function as EPA and DHA. It is mainly contained in the fat fraction of certain foods of vegetable origin or in the relative oils of: soy, linseed, kiwi seed, grape seed
- Linoleic acid (LA): they are rich in: sunflower seeds, wheat germ, sesame, almost all dried fruit, corn germ and related oils. The derivatives are:
- Gamma linoleic acid (GLA) and linolenic dihomogamma (DGLA): borage oil is rich in them.
- Arachidonic acid (AA): peanuts and other nuts are rich in it.
- Foods rich in monounsaturated omega 9 fatty acids:
- Oleic acid: it is typical of olives, rapeseed, tea seeds, hazelnuts and related oils (in particular extra virgin olive oil). It plays a positive role on cholesterol, very similar to that of essential fatty acids.
- Foods rich in soluble fiber: these are all vegetable ones that belong to the III, IV, VI and VII fundamental groups of foods. There is also an abundance of oil seeds and pseudocereals (amaranth, quinoa, chia, buckwheat, hemp, etc.). On the other hand, they are proportionally more abundant in fruit, vegetables and algae. They exert a viscous function that traps dietary cholesterol and bile salts (pathway of excretion of internal cholesterol) to expel them with the faeces.
- Foods rich in antioxidant vitamins: antioxidant vitamins are carotenoids (provitamin A), vitamin C and vitamin E. They have a beneficial effect on high cholesterol, as they hinder oxidative stress ensuring the efficiency of lipoproteins. Carotenoids are contained in vegetables and in red or orange fruits (apricots, peppers, melon, peaches, carrots, squash, tomatoes, etc.); they are also present in crustaceans and milk. Vitamin C is typical of sour fruit and some vegetables (lemons, oranges, tangerines , grapefruits, kiwis, peppers, parsley, chicory, lettuce, etc.) Vitamin E is found in the lipid portion of many seeds and relative oils (wheat germ, corn germ, sesame, etc.).
- Foods rich in phytosterols: phytosterols are the alter ego of cholesterol. From the metabolic point of view, they exert a diametrically opposite effect and favor the reduction of cholesterolemia. Recall that some phytosterols simulate the effect of female estrogens, even if the extent of this reaction is not entirely clear. They are foods rich in phytosterols: soy and soybean oil, many oil seeds, red clover, germ of cereals, fruits, vegetables and dietetic foods (for example the added yoghurts).
- Foods rich in lecithins: these are molecules able to bind both fatty and aqueous compounds; for this they are also used as additives. In the digestive tract they bind cholesterol and bile salts, reducing their absorption. At the metabolic level they improve the good-bad cholesterol ratio and lower the total. They are rich in lecithins: soy and other legumes, egg yolk (but it is not recommended in case of high cholesterol), vegetables and fruit.
- Foods rich in anti-vegetal antioxidants: the most common are polyphenolic in nature (simple phenols, flavonoids, tannins). Some fall into the group of the aforementioned phytosterols (isoflavones). They behave more or less like vitamins. They lower oxidative stress and optimize lipoprotein metabolism; appear to correlate with a reduction in total and LDL cholesterol. They are very rich in polyphenols: vegetables (onion, garlic, citrus fruits, cherries, etc.), fruit and relative seeds (pomegranate, grapes, berries, etc.), wine, oil seeds, coffee, tea, cocoa, legumes and whole grains, etc.
- Foods with saturated and bifractionated fatty acids: fatty cheeses, cream, fatty cuts of fresh meat, sausages and cured meats, hamburgers, frankfurters, palm kernel and palm oil, etc.
- Foods with hydrogenated fatty acids, many of them in trans conformation: hydrogenated oils, margarines, sweet snacks, salty snacks, packaged baked goods, etc.
Furthermore, it is not recommended to follow a diet based mainly on cooked and preserved foods. Many nutritional principles that favor the reduction of high cholesterol are sensitive to heat, oxygen and light. It is advisable to consume at least 50% of vegetable products and seasoning oils in raw form (sweet fruit, vegetables and oil seeds).
, artichoke, olive tree and policosanols;
- Cod liver oil: rich in essential omega 3 fatty acids (EPA and DHA), vitamin D and vitamin A;
- Krill oil: krill is a part of the so-called plankton; in addition to omega 3 essential fatty acids (EPA and DHA) it is also rich in vitamin A;
- Algae oil: rich in omega 3 essential fatty acids (EPA and DHA).