Cholesterol is a complex subject that is constantly evolving as we discover more about it. A common misconception is that arterial plaque (atherosclerosis) that can clog our arteries and create blockages is caused from cholesterol. At first glance, this makes sense because there is cholesterol present in arterial blockages. But cholesterol is only one component of arterial plaque. Most of the material in a clogged artery is a deposit of calcium. Saying that cholesterol caused the blockage is like noticing that firemen are always present at fires, therefore it must be firemen that are causing fires.
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When it comes to the build-up of plague and of blockages, cholesterol might just be the fireman coming to save the day. Many Americans are plagued with atherosclerosis which is a condition in which inflammation damages the interior walls of our arteries, which could potentially rupture. The plague build-up, consisting of calcium, cholesterol and other substances acts as a patch to prevent the artery from rupturing. A build-up of plague can block the flow of blood and may lead to a heart attack or stroke. The good news is there is much we can do from a dietary perspective to prevent inflammation and plaque build-up and lowering our sugar intake plays an important role.
Myths & Truths about Cholesterol – There are many myths & truths about cholesterol. Let’s look at a few.
Myth: People with high cholesterol are more prone to heart attacks.
Truth: Young and middle-aged men with cholesterol levels over 350 are slightly more at risk. While low levels of cholesterol can have a negative effect on cognitive function, infection, and increased free radicals which could lead to cancer.
Myth: Cholesterol and saturated fat clog arteries.
Truth: There is little cholesterol and saturated fat in arterial plaque and clogs. Most of the material is a calcium deposit. Saturated fat would not become hard in our arteries because at our body temperature it would melt just like a stick of butter left out on the porch on a hot summer day.
Myth: Eating foods that are high in saturated fat and cholesterol will cause cholesterol levels to rise and cause heart disease.
Truth: The amount of dietary cholesterol that is absorbed through the digestive process is about 15%. The majority of cholesterol is made by our liver in response to the needs of the body. For example, cholesterol levels tend to rise in people who have internal inflammation as a result of eating a diet high in sugar and processed foods.
Myth: People who have a high consumption of animal fat and cholesterol have higher rates of heart disease.
Truth: There are many exceptions to this observation. Many people who eat high levels of animal foods typically have other factors that can contribute to heart disease including smoking, high alcohol consumption, obesity, insulin resistance or metabolic syndrome and lack of physical activity.
Myth: Cholesterol is bad and should be avoided at all costs.
Truth: Both dietary cholesterol and the cholesterol our liver makes for us has many health benefits. Our bodies would not biologically make it if it weren’t an important substance.
Benefits of cholesterol – Cholesterol is produced by almost every cell in the body and is required for:
- Building healthy cell membranes
- Repairing tears and irritations in the arteries.
- Regulating hormone production
- The production of testosterone and estrogen
- Supporting mineral metabolism
- Supporting healthy function of the brain and nervous system
- Digestion of healthy fats
- Vitamin D production
- Protecting against cancer causing free radicals
How to Reduce Inflammation and High Levels of Cholesterol with Diet – Chronic heart disease is most often caused by inflammation and vitamin and mineral deficiency which is why treating elevated levels of cholesterol, elevated levels of triglycerides and protecting against heart disease should always be done with nutritional therapy first and foremost. The following tips help naturally reduce inflammation and high levels of cholesterol produced by the liver.
- Avoid Toxic Foods – Processed foods, chemically grown or treated foods, foods with additives, and foods that contain bad fats including trans fats and hydrogenated or partially hydrogenated oils create inflammation, interfere with hormone production and a number of other healthy conditions.
- Avoid White Flour and Sugar – These products rapidly increase blood sugar and insulin levels and creates inflammation in the body. The liver produces more cholesterol when inflammation is high from excess insulin & cortisol production.
- Include REAL Food – Eat foods that are as close to how it is grown in nature as possible. These foods are nutrient dense and have an abundance of vitamins, particularly B vitamins and minerals such magnesium, copper, calcium and magnesium that protect us from heart disease.
- Eat unprocessed, real foods including meats, fish, poultry, vegetables, fruit, nuts and seeds, dairy if tolerated, and healthy fats.
- Enjoy a balance of healthy fats that include omega 3, 6 and 9 and saturated fat from butter, animal meats, cold water fish, avocado oil, olive oil and coconut oil. Note: grass-fed butter and beef have higher levels of omega 3 fats than that of conventional dairy and beef that are grain fed or finished.
- Supplement with this SUPER FOOD! Since most people do not get enough omega-3 fats and EPA/DHA supplementing with one or two tablespoons daily cod liver oil is a great to get your daily quota and help reduce inflammation. Nordic Naturals cod liver oil is a flavorless oil of the highest quality Arctic cod liver oil. Omega-3 fatty acid supports good heart health.
Increasing nutrient dense foods and reducing the consumption of processed foods, sugar and white flour, toxins and toxic fats is key to maintaining a healthy body
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Using Statins (cholesterol blocking/lowering medications) to Lower Cholesterol – These drugs lower cholesterol levels by inhibiting the enzyme that the liver needs to produce cholesterol. Statins also reduce the production of Coenzyme Q10 (CoQ10) CoQ10 is a primary support for heart cell growth and operation. CoQ10 is greatly reduced when taking statin drugs. If you take statins, you must take CoQ10 to protect the heart.
Some of the side effects of statins include:
- Muscle aches & pains
- Slurring of speech
- Reduced cognitive function
- Brain fog and memory loss
- Tingling in the hands and feet
- Heart failure as a result of reduced production of Coenzyme Q10 (CoQ10)
- And in recent animal studies statins have been shown to cause cancer. In one human trial study, breast cancer rates were 1500 percent higher in those who were taking statin medications than those of controls.
Dr. Duane Graveline, shares his experience with the statin drug Lipitor in My Statin Story. He believes and has strong evidence that statin drugs given to him as part of his annual astronaut physical are responsible for causing transient global amnesia and eventually Lou Gehrig’s disease.
While statin drugs have a long list of debilitating side effects, they have a place for individuals who either are unwilling to change their diet to reduce inflammation and cholesterol production naturally or people who have a rare genetic condition causing their bodies to produce extremely high levels. I have only met one client with this condition. Her cholesterol exceeded 500 mg/dl and her nine-year-old son’s was approaching 400 mg/dl. There reduction of dietary of cholesterol was ineffective.
“The only patients I recommend statins to are those who refuse to change their diet. That’s the role statins can play for a noncompliant patient.” – Dr. Jeffrey Gerber
If you are wanting to either stop or avoid starting statin medications, choose a doctor based on his or her knowledge and willingness to treat from a holistic approach first and medication second. Let them know that you’d like to improve your health naturally. Functional medicine doctors, naturopathic doctors and traditionally trained physicians who have personally educated themselves on the most recent research will be delighted that you want to improve your health naturally through real food.
