The joke is when you’re young you can eat anything on the menu. However, when you’re old, you can only eat the menu (cardboard, the low fat, low sodium, low cholesterol dietary substitute). Unfortunately, as we approach middle age (there is a discussion as to when middle age is, exactly), and see our doctors on a regular basis, that joke becomes reality. We all get “blood work”, and nervously await the results to see how our “numbers” are. Well, in my case, those numbers are cholesterol, the good and the bad. So I thought I’d try to get a little more information about this stuff. Maybe by understanding it, it would help me to control it. Here’s what I found
What is Cholesterol?
Firstly, what is cholesterol? Well, all animals produce it. It is an essential part of cell membranes structure The sheath that surrounds and protects the nerves is high in cholesterol, it also has other functions in the body. It can even be used as a hair treatment. One of those essential things we need, however, only in the right amount. Around 1758, a French doctor and chemist, François Poulletier de la Salle studied cholesterol crystals in the gall bladder. However, it wasn’t till 1815 that French chemist Michel Eugène Chevreul actually gave it a name. We have internal mechanisms that control the amount of cholesterol in our system. Some of the excess is transported to the liver that, in turn, sends it to the gall bladder where it is stored as bile and passed into the intestine, and excreted.
There are two types of cholesterol LDL and HDL.
LDL is called bad cholesterol because it can stick to artery walls causing blood flow and pressure problems.
HDL is called good cholesterol, because, amongst other things, it helps to transport the LDL to the liver to be processed.
How do I control Cholesterol
So, now for the fun part, how to control it. Well, it boils down to a line in a catchy song by Santana “A little bit of this and a little bit of that” (from the song Game of Love, 2002). The song has nothing to do with cholesterol, but it’s a good song. I say this because there are many factors in controlling cholesterol. It’s what you eat, how you prepare it, when you eat it, and, unfortunately, it’s also who you are, genes play a part. Some things are high in cholesterol, yet, it’s ok to have them, like eggs. There are also foods that can help to regulate cholesterol absorption. Like some oils, whole grains and legumes. So, it’s not just one thing.
In 1991 a French scientist, Serge Renaud, came up with a theory called the French Paradox. The idea is that the French are known for eating high fat and high cholesterol foods, an example is French cheeses like Brie and Camembert. Yet, they don’t have as much Chronic Heart Disease as Americans. There are arguments to the validity of the theory, but, he felt, that red wine is the difference. Studies have shown that chemicals in red wine (resveratrol and polyphenols) affect LDL cholesterol. But, they also use olive oil, and that is high in phytosterols, and they inhibit cholesterol absorption in the body. Phytosterols are also found in whole grains and legumes, so porridge for breakfast and include lentils in your diet. So we have to look at the whole diet.
To truly control cholesterol we have to create a healthy lifestyle, what we eat, when we eat and how much we eat. A healthy lifestyle also includes exercise. Doesn’t matter what you do, just do it for 30+ mins, walk, run, bike, anything. But our diet still has to be interesting and fun. Boiled skinless chicken breast and salad for the rest of our lives can be boring. And, going back to the genes thing, we’re all different in how we metabolize food, some of us have to be very careful with what we eat, and some, well, have more choices.
Some options
We know that animal products contain cholesterol, and saturated fats, so, minimize that intake, or at least focus on healthy meats. Fruits and vegetables are healthy, some even help to control cholesterol, like legumes and whole grains. Portion control is a huge factor, and when you eat is also important, those huge dinners should probably be scaled back some. Everyone has an opinion, but I think the old expression “breakfast like a King, lunch like a Prince and dine like a pauper” has some validity.
And, there is always modern science. Doctors can prescribe medications to help us control our cholesterol levels. But, the biggest tool at our disposal is knowledge. There are many reputable websites that have a tremendous amount of information written by people who are much more knowledgeable than I am about how to control and reduce cholesterol levels.
This post is a little vague on specifics, more of a broad overview. There is a reason why, I’m a mechanic that loves food, there’s no doctor or nutritionist in there. We are all intelligent adults, and, knowledge is power. And your doctor will be more than happy to help. And everyone’s circumstances are different, you know you better than I know you, and some food you like and some you don’t. I trust you’ll find your path.
I hope this post was of some help, thank you for reading, good luck