DR JOANNA
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LDL is often called ‘ bad cholesterol ’ because when there are too many of these particles in the blood they can stick to the artery walls where they are then involved in the development of artery-clogging plaques – the process called atherosclerosis . So we clearly need some LDL , but having too high a level can be problematic .
HDL is often called ‘ good cholesterol ’ because it ’ s job is to pick up unused cholesterol around the body - some HDL can even sweep up cholesterol from plagues - and deliver it back to the liver for excretion . High HDL is therefore protective for cardiovascular health .
A further complication is that not all LDL ( or for that matter HDL ) particles are the same in terms of risk . This may explain why some people have high LDL but never have a problem , while others with seemingly normal LDL levels do . It seems that the particle size matters . Small , dense LDL particles seem to be readily incorporated into arterial plagues , whereas large fluffy LDL particles ‘ bounce ’ off the artery walls instead .
While there are now advanced blood tests that can measure things like particle size , most doctors agree that this is not necessary as risk of cardiovascular disease can be assessed accurately from looking at total cholesterol , LDL , HDL and triglycerides . Some may also measure CRP and they also take your other risk factors into account before recommending a treatment plan .
Diet and your cholesterol levels
Your diet can have a major effect on your cholesterol levels . In essence focus on eating lots of plant foods including veggies , fruit , whole grains , legumes , seafood , extra virgin olive oil , nuts and seeds .
Plant foods may be so effective in managing cholesterol levels for several reasons . Firstly , they are fibre rich and some fibre types are especially effective at binding cholesterol in the gut and carrying it out of the body . They also fuel the good gut bacteria and the resulting fermentation process releases short chain fatty acids that are absorbed into the bloodstream where they influence cholesterol production by the liver .
One fibre that is most effective for cholesterol management is a soluble fibre called beta-glucan found in oats and barley . 3g of beta-glucan has been shown to significantly reduce both total cholesterol and LDL , making it an attractive , natural way to manage your cholesterol levels . Since you ’ d need to eat a lot of oats or barley to get 3g , I recommend taking it as a supplement drink . Beta Heart is my product of choice as it is easy and pretty delicious to get into your day . All you need do is enjoy one serving a day mixed with water , milk or in a smoothie to give you your 3g of beta-glucan . It has nothing artificial added , no added sugar and it ’ s low GI – it can even help with blood glucose control and gut health at the same time .
Yoghurt milk and cheese can be enjoyed , but if you have high cholesterol you are best to steer clear of butter . Unprocessed meats and eggs can be consumed in moderation , being mindful of frequency of eating and portion size .
Finally , focus on avoiding or strictly limiting your intake of highly refined and processed grains , those with too much added sugar and processed meats . All of these foods have a negative impact on your blood cholesterol levels . Swap them out for the nutritious whole foods above and it ’ s not just your heart that will benefit , but your overall health and vitality .
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! MAGAZINE ( DECEMBER 2016 ) 29