Dispelling the Cholesterol Myths
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By Stephanie Wills
Think you know everything there is to know about cholesterol? Well, you may just be in for a few surprises… 

Firstly, what is Cholesterol and what is its function?
cholesterolgunsRather than being the Darth Vader of our arteries and heart, cholesterol is actually one of the most important substances in your body. It is used to manufacture steroid hormones (cortisol), sex hormones (progesterone, estrogen and testosterone) as well as being an important precursor for the synthesis of vitamin D. Cholesterol also plays a vital role in nervous system function, insulin production, bile acid production (essential to the digestion of fats) and, most importantly, it helps to create and sustain the membrane of every cell in our body. Without it, life simply would not be possible.

So now the question is; ‘has cholesterol been wrongly accused?’ Let’s have a look at the popular beliefs and attitudes towards this vital lipid and try and figure out the truth.

Myth 1: High cholesterol means you are at risk for heart disease
cholesterol_ratio_riskThis may come as a shock, but research has shown that cholesterol isn't as serious a risk factor for heart disease as we previously thought! A study from Denmark involving 20,000 men and women, demonstrated that most heart disease patients have normal cholesterol levels. Another 8-year heart study, involving 10,000 people with high cholesterol levels, found that even if serum cholesterol were successfully reduced, this had no impact whatsoever on death rate, non-fatal heart attacks and the development of atherosclerosis. 

It has been shown that arterial plaque (the cause of heart disease) is formed as a result of unfavourable lifestyle factors (smoking, stress, poor diet, diabetes etc) that have damaged the structure of the arterial wall: Not because of elevated cholesterol. Another interesting point is that arterial damage triggers inflammation, which the body recognises as injury and thus takes the necessary steps to repair. Cholesterol is sent to help seal up the ruptured area, allowing healing to take place. So, coming full circle, rather than being the causative factor of heart disease, cholesterol is actually our bodies response to it!

Myth 2: We have ‘Good’ and ‘Bad’ Cholesterol
cholesterollowerI hate to burst this lovely simple bubble but unfortunately, when its comes to cholesterol, things are a little more complicated. Yes, there are 2 types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL): LDL being the bad guy and HDL being the good guy. What is   commonly believed is that LDL forms “fatty deposits” in arterial walls which turn into artery-blocking blood clots (not good!). Heart-friendly HDL, then comes along and removes this cholesterol from the arteries, transporting it back to the liver for safe disposal (wonderful!). So surely if LDL cholesterol causes heart disease, it makes sense that there would be a significant link between them? However, as I previously mentioned, this just isn't the case.

Also, LDL is not the bad guy (initially). It has the important responsibility of transporting cholesterol from the liver to tissues and facilitating its incorporation into cell membranes. However, LDL can become bad if it is 'oxidised' and studies show that oxidised LDL levels are a far more accurate indicator of heart disease than serum LDL cholesterol (the good guy) Oxidisation occurs, simply when there is a lack of antioxidant levels. 

Myth 3: Low cholesterol is good
Many health practitioners recommend that a person's cholesterol should be as low as possible, sometimes so low that they have no other choice but to take a cholesterol-lowering drug (usually a statin). The problem with this is two-fold: 
- Overly low cholesterol levels may suppress your immune system (probably due to decreased vitamin D synthesis), making you susceptible to illnesses and diseases, especially cancer. It may also accelerate signs of ageing, interfere with hormone production and increase the risk of death. 
statined- Statins are drugs with serious side-effects. They basically work by inhibiting the enzyme needed to manufacture cholesterol in the liver. However, in doing so, they also block the manufacture of important nutrients like CoQ10, essential to heart health and energy production. No wonder individuals on statins feel so exhausted the whole time! Other side-effects include debilitating muscle pain, liver problems, nausea, diarrhoea, abdominal pain, headaches and skin rash to name a few. 

Myth 4: A low-fat diet lowers cholesterol
A study observing 85,000 nurses working in American hospitals indicated a higher risk for heart disease in patients who consumed margarine, crisps, potato chips, biscuits, cookies, cakes, and white bread; all of which contain trans-fats (unhealthy fats). What I am trying to say is that fat itself, is not the enemy, its the type of fat that is the problem. Trans-fatty acids are damaged fats that envelop and congest cell membranes. This pretty much starves the cells of oxygen, nutrients, and water, and eventually kills them! Omega-3 fatty acids, on the other hand, are your good fats that help to restore and maintain the integrity of cellular membranes. This then allows cells to do their job and for all bodily function to operate optimally and correctly. cholesterol0

In addition, embarking on a low-fat diet often means that calories are made up in the form of  carbohydrates and, let's be honest, this is usually refined, high GI and sugar-laden. It is no surprise then that a low-fat diet results in blood sugar problems (possibly even the onset of type-2 diabetes) and, of course, weight gain (oh no!). 

So what do I do?
Well, rather than obsessing about your cholesterol levels, focus on improving your diet, taking the right supplements and living a healthy lifestyle (it couldn't be simpler!). Here are some steps to point you in the right direction:

- Make sure you are consuming a diet rich in antioxidant-containing foods such as blueberries, goji berries, raw cacao, as well as spinach, chlorella and spirulina.
- Avoid sugar and all refined carbohydrates. Rather focus on balancing your blood glucose levels with a Low GI/GL diet and perhaps including a blood sugar balancing supplement.
- Supplement with high-antioxidant nutrients such as Ester-C, Vitamin E, Astaxanthin, Pcynogenol or high-potency antioxidant complex. 
- Engage in regular physical exercise and practise stress management techniques.
- Supplement with a high-quality, pharmaceutical-grade Omega-3 fish oil, high in EPA and DHA (these are the active ingredients of omega-3)
- Consume the right fats! Avoid margarine, animal fats, hydrogenated and low-grade cooking oils, and heavily refined and processed foods (nearly all of which contain trans-fats). oilRather include healthy fats like avocados, extra-virgin olive oil, extra-virgin coconut oil, raw nuts nut butters and seeds like chia and sunflower seeds.
- Include cholesterol-lowering foods such as garlic, ginger, onions, and basically any fruits and vegetables that are not processed or overcooked. 
- Eat whole foods and grains, such as quinoa, pearled barley, whole grain oats and buckwheat (try sprouting them to increase their nutritional value) 
- Beans and legumes such as lentils, chick peas and kidney beans can also help reduce cholesterol by giving you quality vegetable protein, low-GI carbohydrates and fibre. Oat bran, psyllium husk and chia seeds are also excellent sources of fibre.
- Instead of a statin use herbs and nutrients to lower elevated and/or damaged cholesterol. Some of these include; garlic extract, green tea extract, artichoke leaf extract, plant sterols such as beta-sitosterol, policosanol and Vitamin B3 (Niacin)

Taking these natural steps could possibly eliminate the need for dangerous prescription drugs. A healthy body and healthy lifestyle is always the most important preventative for any health condition or disease, especially when it comes to cholesterol! 

While some mediations are necessary, please always check with your health-care provider what the side-effects are and whether there is a better (or natural!) alternative. For more information or queries please come visit us at Lifestyle Health or send Steph an email on steph@lifestylehealth.co.za