Our bodies have two kinds of cholesterol. 1: High density lipo-protein (HDL- good cholesterol) is internally manufactured in the intestinal tract and liver. It serves as raw material for cell membranes, protects nerve sheathing, plays a role in the creation of vitamin D and sex hormones, and helps our circulatory systems transport cholesterol to the liver for removal as bile. 2: Low density lipo-protein (LDL-bad cholesterol), is a diet problem, usually from too much saturated fat, and low fiber, refined foods. Bad cholesterol causes harmful deposits that lodge in the blood vessels and become arterial plaque. For good health, the idea is to lower your body's LDL, and increase HDL. While the ratio of HDL to LDL is important, the lower your total cholesterol level, the better. Every one percent increase in total blood cholesterol translates into a two percent increase in heart disease risk.
The strongest influence on blood cholesterol levels is saturated fat, especially from red meats. Saturated fats affect cholesterol levels five times more than bad dietary cholesterol (LDL). The second greatest influence is an excess of total fat calories.
High fiber foods help reduce harmful cholesterol. Boost your whole grains and brans, beans and legumes, fruits, leafy greens, and sea greens. Natural plant lipids (phytosterols), like those from olive, flax also emulsify and lower harmful blood fats. High chlorophyll foods, like spirulina, chlorella, and dark leafy greens metabolize fats better. A glass of wine with dinner reduces stress and encourages good HDL production.
Cooking for Healthy Healing Linda Page, N.D., Ph.D.
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