An important part of the Paleo lifestyle is based on fats. When I explain Paleo, I often get the question: "Isn't that bad for your cholesterol?" I
An important part of the Paleo lifestyle is based on fats. When I explain Paleo, I often get the question: “Isn’t that bad for your cholesterol?”
In recent years, extensive research has been done on cholesterol. With supporters and opponents of the influence it has on cardiovascular disease.
Curious as I am about how things work on our body, I have read several articles and research on cholesterol in recent years. With interesting findings. When I write an article I first do some research, and with that I also increase my own knowledge. Although I did know something about cholesterol, I still came across some new things. Time to put everything in a clear article for you.
What does cholesterol actually do?
This was the first question I had myself. What is it and what does it do? I only heard in the past that I could not eat two eggs, because it was bad for my cholesterol … Recognizable?
The inside of your vessel wall can be damaged or inflamed for various reasons. To repair this inflammation, white blood cells, platelets and a little bit of cholesterol form a layer of layer to repeat the wall. Your body continues to use cholesterol for cell membranes, hormones, neurotransmitters and overall nerve functions. Cholesterol plays an important role in the production of vitamin D and it ensures, among other things, fat transport in our body. Every day, your body needs a certain amount of cholesterol to perform these and more functions.
Cholesterol Every body desperately needs cholesterol. The liver produces four to five times more cholesterol than we consume with our food. The liver does that for a reason. In theory you could even say that you can stop eating cholesterol-containing foods and still have high cholesterol.
Cholesterol is a busy boss in our body, which is why the liver always ensures that the body has enough. Your liver produces about 1000-1400 milligrams of cholesterol per day, but also takes into account what you eat. When you eat more, it produces less and vice versa. Eating cholesterol does not necessarily mean that you get a higher cholesterol level in your body.
Good cholesterol versus bad cholesterol
There are two types of cholesterol. First you have the HDL (high density lipoproteins) cholesterol. This is “the good guy”. It transports cholesterol from tissue in the body back to the liver. As soon as it reaches its destination, the liver excretes it again via bile. HDL ensures that it drains excess cholesterol, hence its popularity.
You also have LDL (low density lipoproteins) cholesterol. LDL is also both a transport system and a lipoprotein just like HDL. But it is his job to transport cholesterol from the liver to the body tissue. A less popular task, but certainly also necessary. Although many people have become afraid of cholesterol, it is actually the lipoprotein part that is dangerous.
According to Dr. Rosedale, specialist for metabolic diseases and diabetes, there is no such thing as good and bad cholesterol. “LDL and HDL are lipoproteins (fats in combination with proteins). There is only one cholesterol and no such thing as good or bad cholesterol. Cholesterol is simply cholesterol. It combines with other fats and proteins in our bloodstream, because fat and our blood do not mix well. ”
LDL and HDL are therefore forms of proteins, take care of the transport of fat particles and are more than ‘just cholesterol’.
LDL and HDL are therefore forms of proteins, take care of the transport of fat particles and are more than ‘just cholesterol’. The same Dr. Rosendale indicates that there are several of these protein and fat particles. LDL particles would not all be “bad”, as is often claimed, but only the small particles. Due to their size, they can squeeze through our blood vessels, oxidize and thereby cause inflammation again. He indicates more or less the same for HDL cholesterol, where there are also good and less good particles. His thesis is that by knowing your cholesterol you cannot say anything about the risk of cardiovascular disease. Nor would LDL and HDL levels, which are mainly looked at in tests, tell you much more. Both types are essential for transport logistics in the human body.
It is not only the research of Dr. Rosedale who takes a different view of cholesterol than many people are “used to”;
Texas A&M University discovered that LDL cholesterol actually plays an important role in muscle mass recovery. Researcher Steve Riechman concluded that a high level of LDL cholesterol in the blood acts as a warning sign that something is wrong in the body.
Andrew Clark of Hull University concluded after research that high cholesterol may actually be good for us and may actually lower the risk of heart disease.
Dr. Bernard Forette discovered in 1989 that 60+ women with high cholesterol survived the longest in the study group. The risk of death was as much as five times higher in women with low cholesterol.
An analysis of 19 studies with approximately 70,000 deaths showed that people who died from an infectious disease had very low cholesterol.
And so there are many publications and studies. High cholesterol seems to protect the body instead of being dangerous.
But how can cholesterol still cause problems?
Rosedal: “When the carrying capacity of the LDL particles, which are small, prevail over the transport options for the available HDL particles. This can lead to more cholesterol being delivered to the body, while there are fewer means of returning excess capacity to the liver. ”
However, cholesterol is not the “bogeyman,” says Rosedale. “Cholesterol is essentially an important and indispensable substance that we need for our health at the cellular level. It is very likely that imbalance in our transport of cholesterol (which gives more inflammation) amounts to long-term bad eating habits and too little exercise.
Prevent cardiovascular disease? Make healthy choices
If you want to prevent cardiovascular problems, the right food choice is crucial. Eat as much anti-inflammatory food as possible. These are for example large amount of vegetables, fruits, organic! meat, healthy fats and proteins.
The intake of sufficient omega-3 fatty acids will also help to prevent hardening of the arteries (eating fatty wild fish such as salmon helps with this). It also lowers triglycerides and increases good HDL. Triglycerides is the form that fat takes as it travels through your body’s tissues and bloodstream. There is a kind of relationship between triglycerides and cholesterol. A high level of triglycerides, which is the result of a diet high in carbohydrates, ensures that the good HDL cholesterol is lowered. A high level of triglycerides also ensures insulin resistance (and diabetes).
Eat oily fish at least once a week (mackerel, salmon, herring or sardines for example) and take additional, preferably liquid, fish oil.
Move, move, move
And finally, move and monitor your body weight. Go walking, cycling, climbing, playing football with your kids, exercising, swimming … I can’t say it often enough, be active it can prevent a lot of problems.
What about your cholesterol? Honestly, I must confess that I don’t even know it myself, so out of curiosity I’m going to do a test soon. I’ll keep you informed!