By: Dr. Riffat Sadiq & Elizabeth Hatcher

Cholesterol is an essential chemical compound belonging to the steroid family that the body requires as a building block for cell membranes, Vitamin D, and for hormones like estrogen and testosterone. Your liver produces about 80% of the cholesterol in your body and it is present in all blood plasma and in all animal tissues.

If this is a compound that is essential to life, why is it harmful to some people?

It is important to have the right amount of cholesterol in your body. It is a wax-like substance and normally your body can handle too much cholesterol but sometimes the system that controls it can break down and this can cause a build-up of plaque in your arteries that slows the flow of blood to the organs in your body. 

It is important to see your primary care physician at least once a year to help manage your health and risk factors. It is particularly important as you get older to have your cholesterol checked. A blood test will show your lipid panel results for HDL (high-density lipoproteins) or good cholesterol and LDL (low-density lipoproteins) or bad cholesterol. Talk with your healthcare provider about your results and what lifestyle changes might be taken to improve your health. The more you know about your risk for cardiovascular disease the more chances you will have to prevent major health issues in the future.

What foods should I eat and what should I avoid?

Cholesterol is also ingested when you eat certain foods that are high in cholesterol. Certain foods that are high in cholesterol are nutritious like eggs, cheese, shellfish, pasture-raised steaks, organ meats, and full-fat yogurt, and can be eaten by most people but need to be eaten in moderation by those with high cholesterol. Everyone should try to avoid fried foods, fast food, processed meats, and desserts that are high in cholesterol, salt, and sugar, and lead to obesity, type-2 diabetes, and cardiovascular disease. According to the National Institutes of Health, there are certain foods that can help lower your cholesterol:

• Soluble Fiber foods – beans, legumes, whole grains, flax, apples, and citrus
• Fruits and vegetables
• Herbs and spices – garlic, turmeric, and ginger are packed with nutrients – for example, one clove of garlic a day can reduce your cholesterol level by up to 9%.
• Unsaturated fats like avocados, olives, fatty fish, and nuts
• Drink green tea

Following a Mediterranean-style diet for three months can reduce your bad cholesterol (LDL) levels. The diet includes lots of vegetables, whole grains, and herbs with low levels of red meat. Healthline.com has lots of information on what to eat on a Mediterranean-style diet.

Avoiding ingredients like trans fats and added sugar while increasing your quantity of fruits and vegetables can help lower your bad cholesterol levels and keep your cholesterol at a healthy level.

Diet changes, such as eating more fruits and vegetables, cooking with herbs and spices, consuming soluble fiber, and loading up on unsaturated fats, can help lower cholesterol levels and reduce these risks.

Avoid ingredients that increase bad (LDL) cholesterol like trans fats and added sugars to keep cholesterol in healthy ranges. Regular exercise and maintaining a healthy weight level will also help raise your good cholesterol (HDL) levels leading to a healthier lifestyle.

Source of Information: Cleveland Clinic, Healthline.com