Most of our cholesterol is naturally produced by our body, and some (dietary cholesterol) is from the food we eat. Some people naturally produce more cholesterol than others. The latest research shows that some individual’s blood cholesterol levels are not significantly affected by the dietary cholesterol they consume, while other people experience a much greater effect. It appears to be a matter of genetics.
The Lean for Life Weight Loss phase Menu Plan is low in fat and cholesterol overall. Most Lean for Life participants experience a significant improvement in their cholesterol levels simply by following the program correctly and losing to a healthy weight. After that, maintaining a healthy weight, following a healthy diet and participating in regular physical activity helps to keep cholesterol at a healthy level. Note: Cholesterol and triglyceride levels may increase within the first 12 weeks of dieting for weight loss due to the fat breaking down, but after that, they return to normal and are often lower.
In the Lindora Medical clinics, we check cholesterol before starting the program and include good (HDL) and bad (LDL) cholesterol as well as triglyceride. The National Cholesterol Education Program Expert Panel recommends that people change their diet to lower cholesterol if LDL is 160 or more (130 or more if they have 2 or more additional risk factors for heart disease such as diabetes, smoking, high blood pressure, or a strong family history). Medications are recommended when LDL is 190 or more (160 with 2 or more risk factors).
The following primer from Elizabeth Somer, R.D. at WebMD (www.webmd.com) may help:
Most people know that fat is bad for them, but two-thirds of Americans are confused about how cholesterol differs from fats. The fat issue is actually the most clearly defined topic in nutrition. Yes, most Americans should cut the fat. They need to do it now and for the rest of their lives, for the sake of their hearts, health and waistlines.
Q. Can you burn off cholesterol?
A. Cholesterol is a type of lipid, just as fats are. However, unlike fat, cholesterol can’t be exercised off, sweated out or burned for energy. It is found only in animal products, including meat, chicken, fish, eggs, organ meats and high-fat dairy products.
Q. Is cholesterol good or bad?
A. Just as homemade oil-and-vinegar dressing separates into a watery pool with a fat-slick topping, so also would fats and cholesterol if they were dumped directly into the blood. To solve this dilemma, the body transports fat and cholesterol by coating them with a water-soluble “bubble” of protein. This protein-fat bubble is called a lipoprotein.
Low-density lipoproteins (LDLs) carry cholesterol to the tissues. This is “bad” cholesterol, since high LDL levels are linked to increased risk for heart disease.
High-density lipoproteins (HDLs) carry excess cholesterol back to the liver, which processes and excretes the cholesterol. HDLs are “good” cholesterol; the more HDL you have, the lower your risk for developing heart disease.
HDLs and LDLs are found only in your blood, not in food.
Test your cholesterol:
Your risk for heart disease can be assessed with a blood-cholesterol test. In this test, your total-cholesterol reading should approximate the sum of your LDL, HDL and other lipoproteins. If you have 3.5 mg of total cholesterol, or less, for every 1 mg of HDLs, then your cholesterol ratio is ideal. According to guidelines from the National Cholesterol Education Program:
Total cholesterol should remain below 200 mg/dl, unless HDL is high.
LDL should be lower than 130 mg/dl.
HDL should be 35 mg/dl or higher.
People under age 30 should shoot for an even lower total cholesterol of 180 mg/dl.
The fat primer:
The fats that supply calories, float in your blood and accumulate in your thighs and hips are called “triglycerides.” They can be saturated or unsaturated, and the unsaturated ones can be either monounsaturated or polyunsaturated. For every ounce of triglycerides you eat, you add 250 calories (or 9 calories per gram — the weight of a raisin) to your diet. Only saturated fats increase blood levels of cholesterol and heart-disease risk.
Which ones are saturated?
In general, the harder a fat, the more saturated it is. Beef and dairy fats are mostly saturated fats. Liquid oils are usually unsaturated fats, including monounsaturated fats in olive and canola oils and polyunsaturated fats in safflower, corn, soybean and fish oils. Coconut, palm and palm kernel oils are exceptions to the rule; these liquid vegetable oils are highly saturated fats.
Fear of frying:
Eating foods with a lot of saturated fat raises your risk for heart disease; this causes the amount of bad LDLs in your blood to increase while good HDLs decrease. Cut the saturated fat, and your blood-cholesterol levels and your risk for heart disease drop. Your risk for cancer also decreases. A diet with more polyunsaturated fats, rather than saturated fats, lowers total blood-cholesterol levels, but unfortunately also drops HDL levels, so you lose both good and bad cholesterol.
Olive oil is another story. This oil lowers total-blood cholesterol and LDL cholesterol without causing HDL levels to drop. By using olive oil, you can decrease your total-cholesterol levels while maintaining your HDL levels, thus decreasing your risk for heart disease. Fish oil also lowers heart-disease risk. Consequently, olive and fish are the oils of choice.
Hydrogenated fats are liquid vegetable oils made creamy when manufacturers convert some of the unsaturated fats into saturated ones through a process called “hydrogenation.” This process also rearranges the molecular shape of the remaining unsaturated fats. The resulting shape is an abnormal “trans” shape.