How Cholesterol Works in the Body
Cholesterol is transported in the bloodstream by two types of lipoproteins: LDL (low-density lipoprotein) and HDL (high-density lipoprotein).

• LDL is often referred to as "bad" cholesterol because it transports cholesterol from the liver to the rest of the body, but high levels of it can lead to plaque buildup in arteries, raising the risk of heart disease.
• HDL is known as "good" cholesterol, as it helps remove excess cholesterol from the bloodstream and brings it back to the liver for processing and excretion.

Oxidized cholesterol, found in processed and fatty foods high in trans fats (like partially hydrogenated oils), poses significant health risks. It can contribute to cardiovascular diseases, as it accelerates plaque formation in arteries and increases oxidative stress, leading to high LDL cholesterol levels. A poor diet, lack of exercise, and smoking further exacerbate this issue.

Why Do We Need Cholesterol? Cholesterol is essential for:

• Cell membrane structure
• Hormone production (oestrogen, testosterone, cortisol, etc.)
• Vitamin D synthesis
• Myelin sheath formation (nerve insulation)
• Bile production (helps in fat digestion and cholesterol excretion)

What is a Healthy Blood Fat Profile?

Here are some target ranges for healthy cholesterol levels:

• Total Serum Cholesterol: < 5.0 mmol/L (<193 mg/dL)
• Non-HDL Cholesterol: < 4.0 mmol/L (<155 mg/dL)
• HDL (Good Cholesterol): > 1.0 mmol/L (Men) / 1.2 mmol/L (Women) (>39 mg/dL / >46 mg/dL)
• Triglycerides: Non-fasting < 2.3 mmol/L, Fasting < 1.7 mmol/L
• TC:HDL Ratio: < 6.0 mmol/L

Dyslipidaemia occurs when triglyceride and cholesterol levels are outside of these healthy ranges and is a major risk factor for conditions such as cardiovascular disease, Type II diabetes, metabolic syndrome, and fatty liver disease.

Factors Contributing to Dyslipidaemia

Several lifestyle factors contribute to dyslipidaemia:

• Insulin resistance (Excess sugar in the liver is converted to fat)
• Sedentary lifestyle (Increases insulin resistance and mitochondrial dysfunction)
• Obesity
• Smoking (Increases oxidative stress)
• Excess alcohol consumption
• Sex hormone imbalances
• Hypothyroidism (Slows fat metabolism)
• Genetics and Age (Lipids change as we age)

Thyroid Dysfunction is a key contributor to high cholesterol levels, particularly hypothyroidism. When thyroid function is low, cholesterol metabolism is impaired, leading to increased blood cholesterol levels. Proper thyroid function is critical to maintaining healthy lipid profiles.

Chronic Stress can also increase LDL cholesterol and lower HDL cholesterol, contributing to a less favourable lipid profile.

Cholesterol-Lowering Foods You Can Enjoy

Incorporating the right foods into your diet can support healthy cholesterol levels naturally. Here are some of the best cholesterol-lowering foods to add to your meals:

• Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants, it helps lower LDL cholesterol levels.
• Vegetables: Packed with vitamins, minerals, and fibre, vegetables play a crucial role in preventing LDL oxidation, supporting liver health, and reducing cholesterol.
• Nuts & Seeds: High in healthy fats, fibre, and vitamin E, which helps reduce LDL cholesterol. Almonds, flaxseeds, and sunflower seeds are especially beneficial.
• Oily Fish: Rich in omega-3 fatty acids (found in salmon, mackerel, and sardines), which can significantly reduce triglycerides and LDL cholesterol.
• Turmeric: Contains curcumin, which can reduce LDL cholesterol and support weight loss.
• Oats: High in soluble fibre (beta-glucans) that prevents cholesterol absorption in the gut.
• Garlic: Helps reduce cholesterol absorption, enhances bile excretion, and inhibits cholesterol-synthesizing enzymes.
• Beans & Legumes: Linked to lower cholesterol levels, including lentils, beans, and peas.
• Sweet Potatoes: Contain compounds that help lower cholesterol in animal studies.
• Green Tea & Yerba Mate Tea: Rich in antioxidants that reduce LDL cholesterol levels.
• Avocados: High in fibre, potassium, and healthy fats, they can increase HDL cholesterol while lowering LDL cholesterol.
• Spirulina & Chlorella: Superfoods that lower triglycerides and total cholesterol while boosting HDL levels.

Micronutrients for Cholesterol Support

Certain micronutrients play a key role in managing cholesterol levels:

• EPA + DHA (Omega-3s): Reduce triglycerides and support heart health.
• CoQ10: Supports cardiovascular function and energy production.
• Red Yeast Rice: Helps lower LDL cholesterol naturally.
• Garlic: Supports cholesterol metabolism and reduces LDL levels.
• Fat-Soluble Antioxidants: Vitamin E and phenols from olives and nuts help protect against LDL oxidation.
• Vitamin D: Crucial for cholesterol metabolism and bile production. Deficiency can raise LDL cholesterol and disrupt lipid balance.

Lifestyle Changes for Better Cholesterol Management

Beyond diet, lifestyle modifications are key to managing cholesterol:

• Exercise: Regular physical activity helps improve cholesterol levels and overall heart health.
• Stress Reduction: Techniques like yoga, meditation, and breathing exercises can lower stress and improve lipid profiles.
• Balanced Diet: Focus on whole foods, high in fibre and antioxidants, while reducing processed foods, sugars, and alcohol.

By making these dietary and lifestyle adjustments, you can support your body’s natural cholesterol management process and protect your heart for the long term!