Cholesterol in focus: myths, facts and health implications

Myths, facts and the importance of cholesterol for health

"Don't worry, everything is fine. It's just that your cholesterol levels are high." Have you heard this from your doctor? This claim is often followed by a prescription for cholesterol-lowering drugs. What does the term "cholesterol" mean? But why is it really so important to keep cholesterol levels within recommended limits? And above all, how can this value be reduced again? These very questions are explained in detail in the following article.

Cholesterol - Take a closer look at this substance

Given the speed with which prescriptions are issued when cholesterol levels are even slightly elevated, one might think that cholesterol is the personified harbinger of health problems. But this impression is deceptive. Rather, cholesterol is a natural substance that our bodies depend on. Cholesterol is important. In fact, it is an essential part of our cell membranes. About 10% of our brain consists of cholesterol. Cholesterol is a component of myelin sheaths, the protective covering around nerve fibers. These protective coatings are critical for effective signaling in the nervous system, and cholesterol is a precursor for the synthesis of vitamin D, which is important for bone health, the immune system, and other biological processes.

In addition, it plays a crucial role in many metabolic processes. For example, cholesterol is essential for hormone production. Hormones like progesterone, estrogen or cortisol simply wouldn't exist without cholesterol.

     The origin of cholesterol
     About 80% of the time, cholesterol is made by our own body. All body tissues are involved, with the liver and intestinal mucosa being particularly active. The remaining 20% is absorbed through our food in the intestines. This intake is limited to about 0.5 g per day, the excess is excreted. Interestingly, this means that cholesterol levels depend mostly on the body's own production and less on food intake. Regulation of cholesterol levels is extremely complex and affected by various factors.
     HDL LDL cholesterol - why are there 4 different values on the lab report?
     Cholesterol is a fat-like substance that is not water-soluble, so it must be bound to transport vehicles in the blood.
     The main transport routes for cholesterol are:
     • Low-density lipoprotein (LDL): LDL cholesterol is often called "bad" cholesterol because high levels are associated with an increased risk of atherosclerosis and heart disease. LDL particles transport cholesterol from the liver to tissues in the body where it is needed for various functions. When LDL cholesterol levels are too high, the particles can get stuck in artery walls and lead to plaque formation
     • High-density lipoprotein (HDL): HDL cholesterol is often called "good" cholesterol because it transports excess cholesterol from the tissues and arteries back to the liver, where it is broken down and excreted. HDL helps prevent atherosclerosis by removing excess cholesterol from the arteries.
     • VLDL (very low-density lipoproteins): These particles transport triglycerides (other blood fats) and cholesterol from the liver to tissues in the body. During transport, VLDL particles can become LDL particles.

• Chylomicrons: After a high-fat meal, chylomicrons are formed to help transport dietary fats, including cholesterol, from the gut to the tissues and liver.

Causes of high cholesterol

So to summarize, low LDL cholesterol is desirable, while higher HDL cholesterol is positive. But where do high cholesterol levels actually come from? High blood cholesterol, also known as hypercholesterolemia, can be genetic or acquired. In people with familial hypercholesterolemia, cholesterol levels are often already elevated in childhood and adolescence.

Acquired high cholesterol levels usually do not appear until later in life.

• Genetics: Familial hypercholesterolemia is an inherited condition that can cause the body to produce too much cholesterol or not remove it from the blood effectively. People with this predisposition often have high cholesterol levels from birth.

• Unhealthy diet: A diet high in saturated fat and trans fat can raise cholesterol levels. These fats are often found in high-fat meat products, fried foods, processed snacks, and baked goods.

• Obesity and lack of activity: Obesity, especially abdominal fat, is often associated with elevated cholesterol levels. An inactive lifestyle can negatively affect cholesterol levels.

• Smoking: Smoking can lower HDL cholesterol levels and increase the risk of cardiovascular disease. It can also promote damage to the arteries, which can lead to cholesterol buildup.

• Diabetes: Diabetes can affect cholesterol metabolism and increase the likelihood of high cholesterol levels.

• Age and gender: Cholesterol levels often increase with age. Women tend to have lower cholesterol levels before menopause, while levels often rise after menopause.

• Medications and medical conditions: Certain medications, such as some blood pressure medications and steroids, can affect cholesterol levels. Certain medical conditions, such as thyroid problems, can also lead to elevated cholesterol levels.

Elevated cholesterol - a potential danger?

High levels of cholesterol, more precisely elevated levels of LDL cholesterol, are considered a significant risk factor for the development of arteriosclerosis, which in turn promotes cardiovascular diseases such as heart attacks or strokes.

Atherosclerosis, also known as hardening of the arteries, describes the process in which blood vessels harden and thicken due to deposits called plaques. These plaques consist of, among other things, fatty deposits, including cholesterol. This causes blood vessels to narrow, which can affect blood flow.

However, high cholesterol is only one of many risk factors for atherosclerosis. Other factors include obesity, lack of exercise, high blood pressure, genetic predisposition, menopause and chronic inflammation. Therefore, it makes sense not to consider the cholesterol level in isolation, but to always analyze it in relation to other risk factors. This is especially important when answering the question: cholesterol-lowering drugs - yes or no?

Lowering cholesterol with drugs: When is it recommended?

Statins are often used to lower cholesterol levels with medication. These drugs inhibit the production of LDL cholesterol while increasing its absorption into the body's cells. In this way, the cholesterol content in the blood decreases. Although cholesterol-lowering drugs are generally well tolerated, they can have side effects. Muscle pain or even muscle atrophy are among the typical symptoms. One possible reason for this is that statins also interfere with the production of coenzyme Q10. If statins are to be taken, it is advisable to provide sufficient Q10.

The question of whether to take a cholesterol-lowering drug if your cholesterol level is high requires careful consideration with your doctor. The primary goal should not only be to lower cholesterol, but rather to minimize the risk of cardiovascular disease. Not only the value of cholesterol, but also the whole lifestyle and possible risk factors should be considered in detail.

In a simplified form, it can be said: While people at high risk of cardiovascular disease can certainly benefit from taking it, the benefit for people at low risk is limited. However, statin use should never be used as an excuse to maintain an unhealthy lifestyle.

Natural ways to lower cholesterol

Natural Cholesterol Lowering: Fiber in the Spotlight

Dietary fiber has a remarkable ability to bind. Some of these dietary fibers bind bile acids and, therefore, cholesterol. Both components are excreted to some extent in the feces. Pectins and beta-glucans are among the dietary fibers that have this binding ability. A 2020 study found that just three grams of oat beta-glucan reduced participants' average cholesterol levels by about 12 percent over 4 weeks. After 8 weeks, the reduction was even 15 percent.

In addition to oats, legumes, various types of vegetables and other types of grains such as barley are also rich in fiber-rich ingredients that can bind cholesterol

Cholesterol reduction with medicinal mushrooms

Mushrooms provide high-quality plant protein and are rich in numerous nutrients. Studies show that they can also help with high cholesterol.

Certain medicinal mushrooms are valued in Traditional Chinese Medicine (TCM) and other alternative health systems for their potentially beneficial effects on health, particularly on cholesterol levels. Here are some medicinal mushrooms that have been studied in relation to lowering cholesterol:

• Reishi mushroom (Ganoderma lucidum): Reishi mushroom is known for its immunomodulatory and anti-inflammatory properties. Some studies show that Reishi extracts may help lower cholesterol levels by reducing cholesterol absorption in the gut and affecting lipid metabolism.

• Cordyceps mushroom (Cordyceps sinensis): Cordyceps is often valued for its potential benefits for the cardiovascular system. Some studies show that cordyceps can help lower cholesterol levels by improving the lipid profile and influencing fat metabolism.

The right fats for high cholesterol

Elevated cholesterol levels have more to do with avoiding fat altogether and more with adjusting fat intake. Fat is not inherently bad or unhealthy, despite what has been said in the past. Do you still remember the time when an egg for breakfast was an absolute taboo for people with high cholesterol? But the importance of dietary cholesterol is overrated. For most people, a low-cholesterol diet lowers cholesterol levels by no more than 2%. The body can adapt cholesterol production to some extent to the amount ingested. In other words, the more cholesterol you get from food, the less your body makes.

Choosing the right fatty acids seems to be much more important. Saturated fatty acids, such as those found in animal products such as meat or sausages, raise LDL cholesterol. Trans fats, found in industrially hydrogenated fats such as those in sweets, also raise LDL cholesterol and lower HDL cholesterol.

Conversely, polyunsaturated fatty acids have a positive effect on the lipid profile of the blood. Omega-3 fatty acids lower LDL cholesterol and raise HDL cholesterol. But not only cholesterol values are important here. Omega-3 fats have other benefits, such as reducing the overall risk of cardiovascular disease.

  So if you want to lower your cholesterol levels while improving your heart health and vascular function, you need to increase your intake of omega-3 fats in your diet. Good sources of omega-3 fatty acids are fatty fish such as salmon, herring or mackerel, as well as flaxseed, chia seeds, walnuts and related oils. However, it is important to note that plant sources of omega-3 alone may not be sufficient, as the omega-3 fatty acid ALA they contain must first be converted to the essential fatty acids EPA and DHA. However, this conversion process is not very efficient in the body. A recommended alternative is omega-3 supplements derived from algae.

Micronutrients for balanced cholesterol levels

Various micronutrients can help maintain balanced cholesterol levels. Here are some micronutrients that research has linked to cholesterol regulation:

• Antioxidants: Vitamins such as vitamin C, vitamin E, and beta-carotene are antioxidants that can help reduce oxidative stress and promote blood vessel health. As a result, they can indirectly affect cholesterol levels.

• B vitamins: B vitamins such as vitamin B3 (niacin), vitamin B6, and vitamin B12 can help regulate cholesterol levels. Vitamin B3 can lower LDL cholesterol and raise HDL cholesterol. Vitamin B6 and B12 are important for the metabolism of homocysteine, which is linked to cardiovascular disease.

• Vitamin D: Vitamin D may also play a role in regulating cholesterol levels. Some studies suggest that adequate vitamin D levels may be associated with more favorable cholesterol profiles.

• Phytochemicals: Certain phytochemicals such as flavonoids (eg found in green tea) and curcumin (from turmeric) may have anti-inflammatory properties and help improve blood vessel health and cholesterol levels.

Eating a balanced diet rich in these micronutrients can help keep your cholesterol levels balanced.

Regulate cholesterol levels through healthy gut flora

Research in recent years has made it clear that our intestines have many more functions than excreting feces. Our microbiome, that is. the community of our gut inhabitants plays a crucial role in our health. Our gut bacteria also play a role in regulating cholesterol balance.

Dietary fiber is the preferred food of "good" gut bacteria. When fiber is digested, various metabolites are created. One of them is propionic acid. This in turn has a positive effect on our cholesterol levels. Propionic acid reduces the absorption of cholesterol in the intestine, thereby regulating LDL cholesterol.

Therefore, it is important not only to eat fiber regularly, but also to include probiotic foods in your diet. A good way to maintain gut health is to eat fresh sauerkraut, as it is a natural source of probiotic bacteria. Probiotics are live microorganisms capable of positively influencing the intestinal flora

Bitter substances with high cholesterol levels

Bitter keeps you healthy – bitter substances stimulate the digestion of fats. They encourage the liver to produce and secrete bile. This increased bile production allows for increased cholesterol excretion. In addition, some bitter substances also appear to suppress the formation of new cholesterol.

Therefore, it is worth including in your daily diet foods with a high content of bitterness. These include arugula, radicchio, artichoke or chicory. Wild herbs such as dandelion, wormwood or angelica and spices such as caraway, cumin or anise contain a particularly high number of bitter substances. Try our herbal love capsules.

Plant Proteins to Lower Cholesterol

Protein is important, plant proteins can be a healthy alternative to animal proteins and help lower cholesterol levels. They contain the complete package of fiber, vitamins, minerals and secondary plant matter.

Why not just replace meat, especially sausage, more often with tasty plant-based protein sources like lentils, chickpeas or tofu?

Be healthy!

Source: https://kraftmischer.de/blog/