Cholesterol has had bad press for the longest time. Common myths about cholesterol include that it increases the risk of developing coronary heart disease and atherosclerosis (narrow arteries that prevent oxygen-rich blood from being carried to the heart and other parts of the body), shortens lifespan, leads to heart attacks and strokes.
Therefore, foods that are high in fat and cholesterol have been advised to consume in moderation. This thought is so anchored in everyone’s belief system, that to this very day, whenever my husband sees me devouring an entire bag of raw almonds, he advises me to slow down, insisting: “You shouldn’t eat that much almonds, it’s full of cholesterol!”. And although I’ve explained to him time and time again that cholesterol is actually good for your health, he’s still on the fence about it and just can’t seem to believe it. Yet, researchers all agree on the fact that cholesterol is not your enemy, much to the contrary, you need it. I have been reading a couple books on nutrition in the past few weeks, and all of them discussed the case of cholesterol, which made me want to approach the topic here as well. Mainly because people often associate weight gain with fatty foods, or think they should avoid fat-rich foods to lose weight, when the only nutrient they should reduce consumption of for either weight loss or overall better health is carbs.
What you need to know about cholesterol:
– Cholesterol is an essential nutrient for the brain. It promotes connexions between neurons and is one of the main components of cell membranes. It acts as an antioxidant, a precursor of elements such as Vitamin D, which the brain cannot function without, and enables synthesis of certain hormones, among which, sexual ones. Most importantly, cholesterol is an essential fuel for neurones because neurone cells are unable to produce the quantity of cholesterol they need. They rely on external cholesterol intake, carried in the blood by a specific protein called LDL.
– There are two types of cholesterol: HDL (High Density Lipoprotein), also known as “good cholesterol” and LDL (Low Density Lipoprotein), also know as “bad cholesterol”. LDL is the type of cholesterol that has been linked to all the diseases but the truth is, as its name indicates, LDL is not even cholesterol and, contrary to popular belief, it is not dangerous for your health. So if LDL is not cholesterol, than what is it? A lipoprotein which function is to capture cholesterol and carry it to your brain. People with a lower level of cholesterol run higher risks of suffering from dementia and other neurologic issues, than those with a higher cholesterol level.
In reality, it is not cholesterol or LDL that promote heart diseases, rather, it is oxidized LDL that is dangerous for your health. Why? Because LDL then becomes unable to carry cholesterol to the brain, which the latter needs for a number of cognitive functions such as attention, concentration, speaking speed, abstract reasoning, etc. It is also oxidized LDL that damage and harden blood vessels. Why does LDL oxidizes? In part because of glucose. Sugar molecules fix themselves on LDL, thus modifying its structure, preventing them from carrying cholesterol to the brain and increasing production of free radicals. This process is called glycation. Oxidized LDL is a key factor in atherosclerosis development. You now understand that the most important thing is not to lower your LDL level, but to reduce risks of oxidation at all costs! The higher your blood sugar level, the greater the oxidation risk and whenever glycation occurs (a molecule of sugar fixes itself on LDL), the risk of free radical production increases by 50! I hope it’s clear by now that the thing to do is not to lower cholesterol intake, but to significantly decrease carbohydrate ingestion, as a high carbs diet promotes LDL oxidation and increase atherosclerosis risks.
– 75 to 80% of the cholesterol level indicated when you make a blood test is produced by your liver. Only 20% of it comes from the food you eat. Better yet, the more you consume nutrients that are high in cholesterol, the less your liver produces cholesterol, which decreases your cholesterol level.
– Your brain absolutely needs fat and cholesterol to function properly. It is a powerful antioxidant that protects your brain. A high level of cholesterol reduces the risks of developing brain diseases and increases lifespan.
– Healthy fats, such as Omega-3 (fish, flaxseed, etc…) and mono-unsaturated fats decrease inflammation, whereas trans fats promote inflammation. Certain vitamins, such as vitamins A, D, E, et K need fats to be absorbed correctly by the organism. These vitamins are called fat-soluble and can only be absorbed when associated with fats. Vitamin K deficiency prevents clog formation. Vitamin K protects the brain, the eyes and decreases risks of dementia and eye degenerescence due to aging. To develop correctly, the brain needs Vitamin A. Vitamin A deficiency increases risk of blindness and infections. Vitamin D deficiency has been linked to schizohprenia, Alzheimer, Parkinson, as well as a number of auto-immune diseases such as type 1 diabetes. de
Mono-unsaturated fats contained in avocados, olives, nuts are to opt for. Fatty acids that can be found in salmon and other cold water fish, as well as other plant-based foods such flaxseed oil are good for the organism. But what about saturated fats naturally present in meat, egg yolk, cheese and butter? Every cell of our body without exception needs saturated fats. Saturated fats feed the heart and promote calcium fixation in bones. They also allow the liver to eliminate fats and protects against the harmful effects of toxins. It is the fatty acids contained in butter and coconut oil that allow the immune system’s cells to destroy germs and fight tumors. Fatty acids also indicate to the brain that you are full during a meal.
– Cholesterol enables the brain to function correctly and allows information to pass. Cholesterol is also a powerful antioxidant that protects the brain against the harmful effects of free radicals. It is a precursor of steroid hormones, but also of Vitamin D, a fat-soluble antioxidant that also happens to be a powerful anti-inflammatory that helps the organism to get rid go infectious agents that can generate serious diseases. Vitamin D is produced from cholesterol.
– Studies have established that people with a low cholesterol level are more subject to depression, impulsive and violent behaviors.
Biliary acids secreted by gallbladder are essential for fat digestion and consequently, for fat-soluble vitamins (A, D, E, K). Biliary acids are formed by cholesterol derivatives. If your cholesterol level is lower than normal, you will have a hard time digesting fats.
To conclude, cholesterol is not your enemy. It is an essential actor of our metabolism: it ensures transmission of information between neurones and promotes development of new brain cells. It intervenes in certain mechanisms of fight against oxydation and inflammation and contributes to absorption of fats and fat-soluble vitamins.
Final note: Remember, as with everything in life, you must not go to an extreme. Although fats are healthy and essential to your organism, they contain more calories per gram than carbs and protein (1gram of fat = 9 calories vs 1 gram of carbs/protein = 4 calories), so if your goal is to lose or maintain weight, you still have to consume healthy fats in moderation. If you ingest more fats than your body needs daily, the excess of it will be stored in your organism as fat which will result in weight gain.
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