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Cholesterol, a wax like substance found in human cells gets plenty of bad press, linked to fat clogged arteries, heart attacks and strokes. A certain amount is needed for good health – essential in the formation of cell membranes, to help sex hormones work properly, in digesting fats and for the production of vitamin D. As always you can have too much of a bad thing, and too much choesterol is certainly a bad thing!

Good v Evil

Special carriers made from proteins transport cholesterol around the body – when combined with cholesterol they are known as lipoproteins. There are two types of lipoproteins; Low density lipoprotein (LDLs) carry cholesterol from the liver to the cells of the body, literally dumping it in the arteries. LDLs are therefore undesirable and often referred to as bad cholesterol. High density lipoproteins (HDLs) do exactly the opposite. They carry excess cholesterol back to the liver in order to break it down and remove it from the body – they are referred to as good cholesterol.

The figures

When cholesterol is measured, the reading normally given is `total` cholesterol, the sum of HDL & LDL added together. The ratio of LDL to HDL is far more important. A high total cholesterol may not be a bad thing as long as there are high levels of good HDLs in relation to bad LDLs. A qualified hospital blood test available through your GP will show the individual cholesterol measured.

As a guide, ideal levels are – Total Cholesterol Less than 5.2, HDL Cholesterol greater than 0.9, LDL Cholesterol Less than 3.4

Ways to reduce your cholesterol

Around 75% of cholesterol is actually produced by the liver with only 25% actually coming from the diet. This figure is surprisingly low, but we can clearly have a positive impact on cholesterol through diet and lifestyle.

• Eat fruit & oats – as these foods contain pectin, one of the only substances to actually reduce cholesterol. Have a bowl of porridge for breakfast and snack on fruit during the day, particularly apples.
• Take regular exercise – as it increases HDL good cholesterol and also keeps weight in check.
• Stress, smoking and saturated fats – are well known baddies which will all have a negative effect on cholesterol so reduce them as much as possible. Saturated fats are high in many animal products including meat and dairy products. Also, cooking methods and food choices may need to be radically adapted.
• Eat plenty of fibre – as cholesterol is removed via stools!! No fibre in the diet means that up to 94% of cholesterol is reabsorbed.
• Fruit and vegetables – These foods are cholesterol beaters containing antioxidants to disarm free radicals and help prevent heart disease.
• Vitamin B3 & Lecithin – This vitamin and protein are found in many foods including eggs,or can be supplemented to increase HDL and actually break down cholesterol to be removed from the body.