High cholesterol level – useful information
Nowadays one of the main “bogeymen” is high cholesterol. Public opinion holds that it causes atherosclerosis and forms especially because of eating fatty foods. It has now been proven that this is not the case! Cholesterol is a vital substance in your body. It becomes a problem when so‑called oxidative stress damages it, because in that oxidized form it harms the blood vessel walls. So the issue is not with healthy cholesterol itself, but with cholesterol that has been damaged by something. This damaging process is oxidative stress, which is driven by excessive carbohydrate consumption (sugary drinks, baked goods, frequent snacking, sweets without restraint). The consequence is fluctuating insulin levels, the development of insulin resistance and increased free radical production in mitochondria. This initiates cholesterol damage and the process of atherosclerosis.
Cholesterol is a compound found in every human and animal cell. It is involved in the structure of cell membranes, is a component of bile acids, and serves as a precursor for the production of many hormones.
You absorb cholesterol from foods (plants contain it too), but most of it is produced in your liver.
In routine laboratory tests, three types are usually distinguished: total cholesterol, HDL and LDL cholesterol.
LDL cholesterol (low-density lipoprotein) transports cholesterol to the cells (where it is used for their functions).
HDL cholesterol (high-density lipoprotein) is also a “carrier molecule” that picks up excess cholesterol from the blood and returns it to the liver.
From this you can see that both LDL and HDL cholesterol are fundamentally important for the body.
What is important to know about high cholesterol?
Earlier thinking labeled LDL cholesterol as the “bad” cholesterol because it was believed to deposit on artery walls and cause atherosclerosis. For this reason, cholesterol-lowering drugs are prescribed liberally even for minimal LDL increases. These drugs do not produce substantial benefits, but they do have side effects.
HDL cholesterol was called the “protective” or “good” cholesterol because its function of collecting excess cholesterol protects the cardiovascular system from cholesterol deposition.
It has become clear that it is not the much‑blamed LDL itself that is responsible for atherosclerosis, but its oxidized derivative produced by oxidative stress. That oxidized molecule can penetrate the vessel wall and deposit between the inner and middle layers of the arterial wall, accumulating there. The immune system attacks this deposit, it grows larger, an inflammatory process begins in the vessel wall, and this causes the problem.
The oxidative transformation of LDL cholesterol is caused by excessive carbohydrate consumption!
It is no longer true that high cholesterol is caused by excessive fat intake. It is clearly a dietary error related to carbohydrates, insulin and insulin resistance.
Because of continuous sugar breakdown, mitochondria are damaged, many free radicals are produced, and these lead to oxidized cholesterol. This molecule no longer performs its beneficial roles for cells; instead, it passes through the inner layer of the vessel wall and accumulates between the layers of the arterial wall.
Therefore, it is not a high cholesterol level per se that increases the risk of atherosclerosis, but excessive carbohydrate intake and oxidative stress that damage and destroy the LDL molecule.
What complications can high cholesterol cause?
High cholesterol causes problems when oxidative stress is high and thus the level of oxidized (damaged) LDL is elevated. The blood level of oxidized LDL is not commonly measured in routine laboratory tests in our country (or not routinely).
High oxidized LDL leads to plaque formation in vessel walls, which narrow the vessel lumen. An even greater problem is that some plaques develop inflammatory processes and act like a “time bomb”: they can "rupture" at any time and lead to serious conditions.
- Myocardial infarction (heart attack)
- Stroke
- Peripheral arterial disease (PAD) – which can even lead to amputation.
- Kidney damage and extremely high blood pressure.
Methods to reduce high cholesterol
Today doctors most often try medication.
They prescribe statins, prescription cholesterol-lowering drugs. However, these do not solve the lifestyle and dietary errors that cause high cholesterol.
High cholesterol is a signal from your body that something is wrong. It warns you that the composition of your diet is poor, that you consume carbohydrates too often and in too great quantities, which causes oxidative stress.
Cholesterol-lowering drugs do not treat the underlying cause; they switch off the warning signal. It's like when a home fire alarm goes off and instead of looking for and extinguishing the fire, you merely disable the smoke detector.
Changing your habits is far more effective than drugs. Pay attention to the following:
- Diet modification – a low-carbohydrate diet is the most important. With proper nutrition, cholesterol levels can change within weeks.
- Regular physical activity
- Stress management
- Optimize the balance of omega-3 and omega-6 fatty acids
- Vitamin C and vitamin E
- Herbs such as ginger, nettle, turmeric and garlic can help reduce cholesterol levels.
- Alcohol consumption: Although some data suggest that a small amount of alcohol (up to the equivalent of 1.5 dl of wine twice a week) may contribute to lowering cholesterol, other medical groups do not share this view because of alcohol's harmful effects and do not recommend alcohol for cholesterol reduction.
Which forms of exercise help?
It is proven that regular exercise aids in lowering cholesterol. It improves circulation and helps achieve ideal body weight. The following types of exercise are recommended:
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- Cardio – slow or moderate intensity “aerobic” activities such as walking, jogging, running, cycling and swimming help reduce cholesterol. During such workouts, elevated heart rate improves vessel condition, elasticity and overall circulation. A minimum of 150 minutes per week is recommended for low-intensity exercise, or 75 minutes per week for high-intensity exercise.
- Strength training increases muscle mass and thereby improves metabolism. It is needed at least 2–3 times per week.
- Yoga, tai chi reduce stress and improve circulation.
Some cholesterol-lowering foods
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- Ginger: The compound gingerol found in ginger may help reduce cholesterol and improve circulation. Ginger has anti-inflammatory and antioxidant effects. Ginger contains heart-protective compounds that, through their cholesterol-lowering effects, help prevent arterial blockage and plaque buildup. A study published in The Journal of Nutrition in 2000 found that ginger extract could reduce blood cholesterol and triglyceride levels, as well as LDL-associated lipid peroxides and LDL aggregation.
- Nettle: Flavonoids in nettle may help reduce cholesterol and improve circulation.
- Turmeric: Turmeric is a popular spice in Indian and Ayurvedic cuisine. Its primary polyphenol, curcumin, has long been known for its heart-protective effects. Turmeric extract has LDL-lowering effects and can “dissolve” arterial plaque deposits. A 2011 study in Molecular Nutrition & Food Research found that turmeric could reduce cholesterol and suppress early atherosclerotic changes, more effectively than the cholesterol-lowering drug lovastatin. Additionally, a 2006 mouse study suggested that curcumin may help prevent arterial blockage.
- Garlic: The compound allicin in garlic may help lower cholesterol and improve circulation. Garlic is considered one of the best foods because it virtually cleans the arteries. Numerous studies show that garlic helps prevent heart disease, lowers blood pressure, and slows the progression of arterial calcification. A study's researchers concluded that garlic can prevent plaque adherence in arteries. Clinical trials published in Nutrition in 1997 reported positive effects of garlic on the prevention and treatment of arterial calcification. A 1999 study also found that due to its blood-thinning effect, garlic can reduce the risk of stroke and heart attack by more than 50%.
- Lemon: Drinking lemon water in the morning is good for your health and your heart. Lemon is known for its cholesterol-lowering effects and for preventing oxidative damage to arteries. Lemon is an excellent source of antioxidant vitamin C. High-dose vitamin C intake strengthens arteries, lowers total cholesterol, increases the proportion of high-density lipoprotein (HDL), inhibits platelet aggregation, and reduces inflammation.
- Flaxseed: Flaxseed is another important heart-protective food. Ground flaxseed is an excellent source of alpha-linolenic acid, an omega-3 fatty acid that can reduce inflammation and blood pressure. A 1997 study in Atherosclerosis found that flaxseed reduced aortic atherosclerosis in rabbits by 46%. The researchers concluded that moderate flaxseed supplementation is an effective treatment for reducing hypercholesterolemic atherosclerosis.
- Sesame seeds: A three-month mouse study (Journal of Medicinal Food 2006) suggests that sesame oil (derived from sesame seeds) with its fatty acid content effectively reduces atherosclerotic deposits, lowers blood cholesterol, as well as triglyceride and LDL cholesterol levels.
+1 cholesterol-lowering recommendation: switch to a carbohydrate-free diet!
Seek professional help when composing such a diet!
