What is Cholesterol?
High cholesterol is linked to heart issues, and heart disease is the leading cause of death for men and the second leading cause of death for women (behind dementia & Alzheimer's).
Cholesterol is almost always spoken about in a negative way but it actually has a very important role with cell development, digestion of foods, making hormones and vitamin D. Our body makes around 70-80% of our cholesterol in the cells and in the liver with 20-30% coming from foods we eat.
We hear about "good" cholesterol and "bad" cholesterol" but what does that actually mean?
Good cholesterol (known as HDL) is a lipoprotein that takes cholesterol from cells back to the liver to be destroyed and excreted
Bad cholesterol (know as LDL) is also a lipoprotein that carries cholesterol from the liver to the cells
Both have very important jobs but LDL can be over produced and, that excess, can be deposited in arteries and lead to the blockages that are associated with heart attacks, strokes and heart disease...so it's only actually"bad cholesterol" when there is too much of it and there is not enough HDL to mop it up and take it back to the liver!
Knowing Your Cholesterol Levels
Historically, people looked at total cholesterol levels to determine heart health.
This was potentially quite a short sighted view and not quite the full picture.
You may have normal cholesterol levels but if it's all LDL and very little HDL then you may potentially have a build up in those arteries. Likewise, you might have high total cholesterol but if you have high HDL that could be buffering the LDL and not be causing any issues. So it is actually better to consider your cholesterol ratio.
This ratio is calculated by dividing your total cholesterol number by your HDL cholesterol number. A lower ratio indicates a lower risk of heart disease, while a higher ratio suggests a greater risk. A ratio below 6 is considered ideal but really the lower the better and I like to aim for around 4
Women and Cholesterol
Young woman with hands shaped like a heart in front of her face
Whilst cholesterol levels are quite similar between males and females there are some key elements to consider.
- Women of childbearing age naturally have higher HDL (good) cholesterol
- Low thyroid hormones (those with hypothyroidism) are well known to increase LDL and decrease HDL levels
- The drop in oestrogen around the menopause is linked to increased LDL and reduced HDL (it's why women may develop heart related issues in their 50s and 60s)
- Women are often more likely to experience stress......and high cortisol stimulates LDL production from the liver often creating that ratio imbalance
- Although diabetes is more common in men, women with diabetes are more at risk of developing heart disease than men with diabetes
- Women (and also men) are at a higher risk of high LDL cholesterol if they are of South Asian or sub-Saharan African origin.
Foods and Lifestyle Tips to Help Your Cholesterol
Dietary and lifestyle adjustment may be very helpful as 20-30% of cholesterol can be moderated from the foods we eat. Genetics definitely play a big role but there is still things that can be done!
Simple changes include
💗 More fibre: fibre from beans, lentils, fruits and vegetables bind cholesterol in the intestines and stop their absorption into the blood stream
💗 More protein: helps with reducing risk of diabetes and whey protein has also been linked to a reduced LDL level
💗Less saturated fats: switch to white meats and fish, reduce cheese and choose plant proteins such as beans and pulses. Saturated fats may stop the liver being able to clear LDL from the blood as effectively and increase the size and concentration of the LDLs
💗 Exercise: Helps to boost HDL production and supports weight management, stress and diabetes
💗 Stop smoking: it's linked to poor vascular health
Don't Get Conned
Don't get conned by marketing in the supermarkets of cholesterol lowering margarines, yoghurts and yoghurt drinks - although they do contain plant sterols that are proven to reduce cholesterol...they are may be very ultra processed and you are better just taking a plant sterol supplement!
If you are concerned about your cholesterol levels or want to know what yours are then a simple check up with the GP or a private blood test are a great first step. At my clinic I also offer a finger prick cholesterol test (although it's not as accurate as a full blood draw!)
If you already have high cholesterol then why not come and see me and we can work on a plan to support a reduction in levels.
Janet x
