Cholesterol Facts

Atherosclerosis


When there is too much cholesterol in your blood, the excess can become trapped in the walls of your arteries. By building up there, the cholesterol helps to cause hardening of the arteries or atherosclerosis.

And atherosclerosis causes most heart attacks by slowing or even blocking the flow of blood to the heart. When this happens, the heart gets less oxygen than it needs. This weakens the heart muscle, and chest pain (angina) may occur. If a blood clot forms in the narrowed artery, a heart attack (myocardial infarction) or even death can result.



Carbs and Heart Disease

Researchers think that a diet heavy on sugar-refined carbohydrates (such as white bread, low-fiber cereals and white rice) upsets levels of good and bad cholesterol and interferes with the body's ability to use insulin. Healthful carbs such as whole grains, fruits and vegetables, on the other hand, get the green light.



Cholesterol Build Up

Cholesterol build-up happens very slowly; you are not even aware of it. If you lower your high blood cholesterol level, you can slow, stop, or even reverse the build-up and lower your likelihood of death from heart disease.



Cholesterol Explained

Cholesterol is a waxy substance that occurs naturally in all parts of the body. Your body needs cholesterol, which it uses to make many hormones and vitamin D. Cholesterol also aids in fat digestion. Your body makes enough cholesterol to meet its needs. You can also get cholesterol from the foods you eat. Only foods from an animal source such as meat, poultry, fish and dairy foods contain cholesterol.



Choosing Between Butter and Margarine

If dry toast just isn't appealing, you may wonder which spread is healthier: butter or margarine. Margarine wins, according to the American Dietetic Association. That's because it has no cholesterol and less saturated fat than its dairy cousin. And for the healthiest spread, the group says to choose margarine in a tub over the stick variety.



Eat More Beans

Beans and other legumes contain pectin which surrounds cholesterol and escorts it from the body.



Fruit Helps Lower Cholesterol

Fruit contains pectin that helps lower cholesterol. The best fruits to eat to battle high cholesterol are grapefruit, oranges and apples.



Nutrition Therapy

Many people who try nutrition therapy for increased cholesterol levels notice a change in their condition within a few weeks and only need two or three visits.



Potential Cholesterol Fighters

The following substances are potential weapons against high cholesterol: tea, lemongrass oil, spirulina, barley, oats, rice bran and activated charcoal.



Supplements to Decrease Cholesterol

The following supplements that have shown the most promise in lowering cholesterol: niacin, vitamin C, vitamin E and calcium.



Switch to Olive Oil

Olive oil, nuts, avocados, canola oil and peanut oil are high in monounsaturated fat which helps lower bad (LDL) cholesterol levels.

Types of Fats

Types of fats include:

* Polyunsaturated fat (10% of calories) - corn oil, soybean oil, safflower oil, sesame oil, cottonseed oil, sunflower oil

* Monounsaturated fat (10-15% of calories) - olive oil, peanut oil, canola (rapeseed) oil

* Saturated fat (less than 10% of calories) - butter, cream, whole milk, ice cream, cheese, meat marbling, coconut, palm kernel oil, palm oil, hydrogenated fat, cocoa butter.