What I Wish EVERYONE Knew About Cholesterol!

Cholesterol often gets a bad reputation, primarily linked its effects on heart disease and high blood pressure. Yet, cholesterol is far more complex and vital for our body. Let’s clear up the misconceptions and explore the crucial benefits of cholesterol for our overall well-being.

Understanding Cholesterol

Cholesterol is a waxy, fat-like substance found in cells and blood. There are two main types: low-density lipoprotein (LDL), mistakenly known as "bad" cholesterol, and high-density lipoprotein (HDL), or "good" cholesterol. A healthy balance between these types is essential.

Did you know that the body produces about 1,000 milligrams (mg) of cholesterol each day? This cholesterol is vital for producing hormones, vitamin D, and bile acids, which help digest fats. While the body synthesizes cholesterol, we can also obtain it from foods like eggs, cheese, and fatty fish.

Understanding the complexities of cholesterol is essential for dispelling myths about its impact on health.

Cholesterol is Essential for Brain Function

Cholesterol is a key component of the brain, making up nearly 60% of its fat content. It plays a pivotal role in maintaining cell membranes and supporting synaptic plasticity, essential for learning and memory.

For example, research shows that individuals with higher cholesterol levels in their youth may experience better cognitive performance in later years. A deficiency in healthy cholesterol can increase the risk of cognitive decline. According to a study published in the journal The American Journal of Geriatric Psychiatry, low cholesterol levels have been associated with a 38% higher risk of developing Alzheimer’s disease.

Additionally, cholesterol is a precursor for neurosteroids, crucial for protecting the brain and promoting cognitive function. Therefore, maintaining healthy cholesterol levels is vital for supporting brain health across the lifespan.

Cholesterol is The Building Block of Your Hormones

Cholesterol is frequently referred to as the building block for various essential hormones, such as cortisol, oestrogen, testosterone, and progesterone.

Cortisol, the body's "stress hormone," affects multiple bodily functions such as metabolism, immunity, and blood pressure. Disruptions in cortisol levels, influenced by cholesterol, can lead to adverse effects, such as chronic fatigue and stress-related illnesses.

Moreover, hormones like oestrogen and testosterone are crucial for reproductive health and overall well-being. Low cholesterol levels can disturb these hormones, contributing to anxiety, depression, and decreased libido. For instance, studies indicate that women with lower cholesterol levels may experience mood swings and menstrual irregularities.

Thus, maintaining adequate cholesterol levels is essential not just for brain health but also for balanced hormone production.

The Myths Surrounding Cholesterol

Despite the wealth of information available today, several myths about cholesterol persist. One common misconception is equating high cholesterol with heart disease risk. Whilst it is true that fat accumulation in the body contributes to this risk, factors such as diet, exercise, and genetics play crucial roles.

Identifying types of fats is equally important. Not all fats are created equal. While trans and saturated fats harm cholesterol levels, monounsaturated and polyunsaturated fats can promote heart health.

Triglycerides, The Real Villain in Heart Health

Triglycerides are often considered the real enemy and a significant risk factor when it comes to the development of heart disease and the management of high blood pressure.

High triglyceride levels are frequently associated with other conditions such as obesity, uncontrolled diabetes, and metabolic syndrome, which further compound the risk for heart disease.

Excess triglycerides can lead to the hardening and narrowing of arteries, a condition known as atherosclerosis, which significantly increases the likelihood of heart attacks and strokes.

This process occurs when triglycerides interact with cholesterol, leading to the formation of plaque that clogs the arteries, impeding blood flow.

Additionally, high triglycerides can also influence blood pressure by causing the blood vessels to become stiffer, which puts extra strain on the heart as it works to pump blood through the body.

Understanding the Causes of Elevated Cholesterol Levels

Often, when your blood test shows high cholesterol levels, a doctor will prescribe cholesterol-lowering medication (statins or other lipid-altering agents), which may cause more harm than benefit. This approach overlooks the critical importance of investigating the underlying reasons for the elevated cholesterol levels.

The reliance on medication as a first-line treatment can lead to a cycle where the root causes of high cholesterol are never addressed.

In addition, the side effects associated with cholesterol-lowering medications can range from mild to severe, including muscle pain, liver damage, and an increased risk of diabetes. These potential adverse effects can sometimes outweigh the benefits of lowering cholesterol levels, particularly if the medication is not addressing the underlying issues contributing to the problem.

Furthermore, it is essential to consider that cholesterol itself is not inherently harmful; it is a vital substance that the body needs for various functions, including the production of hormones and the formation of cell membranes.

Here are some common underlying causes for elevated cholesterol levels -

Thyroid conditions - Thyroid hormones play a crucial role in the metabolism of lipids. Reduced thyroid hormone levels can lead to decreased clearance of LDL from the bloodstream.
Elevated blood sugar levels - High blood glucose levels can lead to insulin resistance, which may affect lipid metabolism. Elevated insulin levels can promote the production of cholesterol in the liver.
Menopause - or being on hormonal birth control - cholesterol is the building block of our sex hormones, so when the body no longer is making hormones like progesterone & oestrogen it is common to see elevated cholesterol in the bloodstream.
Stress - during periods of stress the body releases stress hormones sucha as cortisol & adrenaline, these hormones can increase the prodcution of cholesterol lin the liver.
Poor circulation - Poor circulation means that blood is not flowing efficiently throughout the body. This can lead to a buildup of waste products and fats in the bloodstream, contributing to higher cholesterol levels. Inadequate blood flow can cause inflammation in the arteries. Chronic inflammation is known to disrupt normal lipid metabolism, leading to increased levels of LDL cholesterol. Poor circulation can affect the body’s metabolism, leading to insulin resistance and metabolic syndrome. These conditions are associated with elevated triglycerides and LDL cholesterol levels.
Sluggish liver function - A sluggish liver can lead to impaired bile production, which is essential for digesting fats and eliminating cholesterol from the body. As a result, when liver function is compromised, cholesterol levels can become elevated, increasing the risk of cardiovascular diseases.
Genetics- Family history can play a significant role in cholesterol levels.

Supporting Healthy Cholesterol Levels

Now that we have a more broad & balanced view of cholesterol & its affects on the body, here are some simple tips for supporting healthy cholesterol levels & reducing triglycerides -

Avoid seed oils - one of the most toxic things for the body is seed oils, as they deplete our levels of glutathione, a potent antioxidant, impacting liver detoxing & have a direct link elevated triglycerides. Sway away from the "dirty 8" - canola oil (rapeseed), soy, corn, cotton, sunflower, safflower, rice bran & grape seed
Limit caffeine intake - caffeine can increases homocysteine levels in the body which is associated with coronary heart disease. Coffee also contains a natural oils, specifically the diterpenes cafestol and kahweol, that has been shown to increase LDL cholesterol.
Avoid alcohol - When the body processes alcohol, it's converted into triglycerides, which can lead to an increase in blood triglycerides. Alcohol can also negatively impact the liver's ability to process cholesterol, potentially leading to a build-up of cholesterol in the blood.
Exercise daily - Regular physical activity, especially aerobic exercise, can raise your levels of HDL cholesterol, often referred to as "good" cholesterol. HDL helps remove LDL cholesterol from the arteries, reducing the risk of plaque buildup and heart disease.
Support sleep - sleep deprivation can lead to hormone imbalances, increased inflammation, and changes in genes that regulate cholesterol levels. Research suggests that people who experience sleep deprivation may have lower levels of HDL
Eat Omega 3 fats - Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, can significantly reduce blood triglyceride levels, by reducing the production of very-low-density lipoproteins (VLDL), which carry triglycerides in the blood. Eat more oily fish such as salmon, mackerel, tuna, sardines, and anchovies as they are an excellent sources of EPA and DHA. Flaxseed and chia seeds contain ALA, another type of omega-3 that the body can convert into EPA and DHA.
Eat more Polyphenols - dietary polyphenols, found in foods like berries, apples, and olive oil, can contribute to lowering cholesterol levels. They can inhibit the absorption of cholesterol in the gut, leading to less cholesterol being delivered to the liver.
Eat your Herbs - herbs like fenugreek, artichoke leaf extract, yarrow, garlic, hawthorn, green tea and holy basil, may help lower cholesterol levels, while others like ginger, turmeric, and rosemary, may support overall cardiovascular health

I hope that this blog post has opened your eyes to the truth about cholesterol and how important it can be in the right amount for our health. Cholesterol, often misunderstood and unfairly demonized, plays a vital role in numerous bodily functions. It is essential for the formation of cell membranes, the production of certain hormones, and the synthesis of vitamin D. Our bodies produce cholesterol naturally, but we also obtain it from the foods we consume.

Maintaining a healthy level of cholesterol is not just about avoiding certain foods; it's about embracing a wholistic approach to nutrition and lifestyle choices.

Regular exercise, a balanced diet rich in fruits, vegetables, whole grains, and healthy fats can significantly influence your cholesterol levels.

If you have questions or would like personalized advice tailored to your specific health needs and circumstances, please do not hesitate to send me a message or email. I am here to help you navigate this important aspect of your health and provide guidance that aligns with your individual goals.

Whether you are looking for dietary recommendations, lifestyle changes, or simply more information on how to manage your cholesterol levels effectively, I am happy to assist you on your journey to better health.

In health & happiness

Sarah Emily Herbalist