Cholesterol is an organic compound belonging to the steroid lipid family. In our organism it performs various biological functions, important and ESSENTIAL:
it is a component of cell membranes, of which it regulates fluidity and permeability;
it is the precursor of vitamin D, of bile salts and steroid hormones, both male and female (testosterone, progesterone, estradiol, cortisol etc.).
Despite this prominent biological role, when cholesterol circulates in the blood in concentrations higher than normal it turns into a bitter enemy of our health.
Most of the cholesterol in the body is produced by the liver, while the rest is introduced with food. Both, however, are found in the intestine.
Cholesterol, once assimilated, It is transported in the blood via lipoproteins (HDL e LDL) and then returns to the liver, where its function is the formation of bile salts in order to make the substances contained in foods better assimilated by the intestine.
This cholesterol “journey”. (from the liver to the intestine, into the bloodstream and then back to the liver) can be repeated several times, so much so that we talk about enterohepatic "recirculation" of cholesterol.
Having high cholesterol can cause ailments related to the cardiovascular system. High levels of this substance in the blood can represent stress factors regarding pathologies such as heart attack, stroke and atherosclerosis.
Cholesterol, within certain limits, is necessary for the metabolism of the human body. This is because it is essential for the constitution of cell membranes and the growth/division of the cells themselves. Furthermore, it allows the liver to produce bile and is used for the synthesis of steroid hormones such as testosterone, aldosterone and estradiol.
Foods high in cholesterol are those of animal origin, generally rich in saturated fats like eggs, burro, meat, cured meat, cheeses and some shellfish.
About 80-90% of total cholesterol is produced independently by our body, especially from the liver but also from the adrenal glands and sexual glands. This explains why in some subjects, despite a balanced diet and a regular physical activity program, cholesterol levels remain high. When endogenous production is physiologically high, as in these cases, we speak of familial hypercholesterolemia.
Whatever its origin, hypercholesterolemia is characterized by a concentration of cholesterol in the blood (cholesterolemia) higher than the normal value.
Since cholesterol is a lipid, it is poorly soluble in water and needs to be transported in the bloodstream, therefore, to bind to specific lipoproteins. Cholesterol binds mainly to low-density lipoproteins or LDL (the so-called bad cholesterol). In fact, it is estimated that approximately 60-80% of total cholesterol is linked to LDL.
Excess cholesterol bound to these lipoproteins tends to accumulate on the endothelium of the arteries, forming increasingly dense aggregates until real plaques are generated, this atheroma.
These plaques cause the arteries to lose the natural elasticity and can cause serious damage, especially to the heart (heart attack) or the brain (stroke) .
Good cholesterol is instead represented by HDL (high-density lipoproteins) which clean the arteries by capturing excess cholesterol and transferring it to the tissues (especially the liver), where it is disposed of.
The higher the level of HDL in the blood, the lower the risk of developing atherosclerosis and all the other negative consequences of hypercholesterolemia.
By virtue of this characteristic of theirs, in recent years the role of HDL has been significantly re-evaluated, so much so that today the relationship between HDL and LDL is considered more significant, compared to the value of total cholesterol.
Typically cholesterol “buono” (HDL) should not be less than 30% of total cholesterol (LDL + HDL). Another parameter, called cardiovascular risk index, relates total cholesterol to HDL. If this ratio is greater than 5 in humans and others 4,5 in women, the patient is considered at risk.
High cholesterol: 10 foods to avoid
- Fatty meats and sausages: when consuming meat, prefer lean cuts, as regards sausages, prefer those low in fat or from which the fat can be easily removed (this is. raw ham);
- Interior: liver, kidneys, lungs, brain are all animal parts with a high cholesterol content;
- Seasonings and fats of animal origin: lard, lard, margarine from animal fats and other similar condiments;
- Latte e yogurt: whole milk represents, as well as non-skimmed yogurt, an important source of cholesterol. It is therefore better to opt for low-fat variants such as skimmed or partially skimmed. Alternatively you can choose rice milk, almonds or soy;
- Butter and cheese: Dairy products typically contain high levels of cholesterol, It is therefore advisable to consume them in moderation or eliminate them completely;
- Saturated vegetable oils: avoid palm and coconut oil;
- Eggs and processed products: eggs and products containing them should be avoided, egg pasta included. It should be noted, however, that these are foods that can be consumed occasionally, but with a limit of 1-2 times a week;
- Esotic fruit: better to avoid, in case of high cholesterol, consumption of avocados and coconuts;
- alcoholic beverages and junk food: the cholesterol intake offered by these foods and drinks is excessive as well as harmful to health in many respects. Above all, avoid fried foods and foods with excess fat;
- Coffee: the relationship between coffee and cholesterol is often influenced by the quality of the product. In case of consumption, choose quality powders less rich in caffeine, in any case limiting itself to a maximum of 3 cups a day.
Natural Remedies, physical activity
Against cholesterol it is good to keep your body in exercise, but without the obligation of too intense training. Moderate physical activity will be sufficient, but regular.
A walk in the open air at least 30 minutes (better 60'), at least three times a week. The use of yoga practice is also useful as is the renunciation of harmful vices such as smoking.
Drink a lot of water, at least two liters a day, reduce stress and get plenty of sleep.
Fermented red rice
Fermented red rice, it is obtained from the fermentation of common cooking rice (Oryza sativa), by a particular yeast, called Monascus purpureus or red yeast. This rice, which owes its name to its characteristic colour, represents a traditional component of traditional Chinese medicine but is also well known in the West for its precious cholesterol-lowering virtues.
The enormous scientific interest surrounding red rice is linked to the presence of Monascus purpureus; during its fermentation activity, this yeast is in fact enriched with a group of substances, called monacoline. Among these, monacolin K stands out, capable of inhibiting HMG-CoA reductase, which represents a key enzyme in the biosynthesis of cholesterol.
Since its plasma levels depend above all on this biosynthetic pathway (and only to a lesser extent by diet), supplementation with red yeast rice has proven effective in normalizing total plasma cholesterol levels, LDL cholesterol and triglycerides.
Maritime Pine
Pycnogenol, extracted from Maritime Pine bark, with great antioxidant properties.
Over the last few years, much research has been conducted on Pycnogenol and it has emerged that its efficiency is linked to important antioxidant activities., inflammatory, antiallergiche, anticoagulants and antithrombotics.
In recent years more than have been published 170 scientific studies that underline its safety and beneficial properties. In particolare:
For the circulatory and cardiovascular system.
The properties ascribed to pycnogenol are mainly antiplatelet and capillarotropic: preserves the collagen of the blood capillaries from the harmful action of the elastase enzyme. It is therefore useful for the treatment of cardiovascular diseases (atherosclerosis, ischemic heart disease etc.), and in peripheral circulation disorders, like l’ venous insufficiency and its manifestations (tired and heavy legs, itches, swelling, edema, capillary fragility, etc.). It provides natural support to blood vessels and capillaries also against damage caused by prolonged exposure to sunlight.
Fermented red rice and Maritime Pine are ingredients contained in Colbeta, food supplement that has the virtue of helping to reduce the level of cholesterol in the blood.
It can be useful for a liver purification action, the Livarin it contains: milk thistle, Silymarin and artichoke; it frees our body from waste and toxins when it is tired and renews tissues worn out by excesses.
An essential supplement that should not be missing in the process of restoring cholesterol values is l‘Omega-3 , which I have already talked about extensively in my previous article.
For any other information or curiosity , contact me I will be pleased to help you.
Naturopath and Wellbeing Consultant Eliosnatura, He takes care of feeding, personal care and medical conditions through the use of all-natural products. Its strength lies in the combination of "power and good health", factor pointed out by the World Health (WHO) considers that adequate nutrition and health fundamental human rights.
