By Tracey Karele – AIM Nutritionist
Cholesterol is a kind of lipid or fat; it’s a soft, waxy substance that’s made in your liver and is also found in a variety of animal-derived foods like meat and dairy products. Your body needs some cholesterol in order to function properly, as cholesterol is an essential part of your cell membranes and it’s also needed to synthesize vitamin D, hormones and bile acids. However, too much cholesterol is undesirable. Cholesterol is a major part of the plaques that cause the hardening and narrowing of the arteries in atherosclerosis, and it is the underlying cause of heart attacks and strokes.
When blood cholesterol levels are tested, the total cholesterol, as well as the different types of cholesterol are determined. As lipids cannot travel through the bloodstream alone, cholesterol travels by attaching to a protein and forming a little package known as a lipoprotein. The density of a lipoprotein is determined by its lipid-to-protein ratio. A low-density lipoprotein (LDL) has a high ratio of lipid to protein and is especially high in cholesterol, while a high-density lipoprotein (HDL) has more protein relative to its lipid content.
LDL cholesterol is the “bad” cholesterol that is found in the fatty deposits in the arteries and can contribute to heart disease. The higher the LDL level, the greater the risk of heart disease. HDL cholesterol is the “good” cholesterol that helps to clear excess cholesterol from the blood and arteries and back to the liver. The lower the HDL level, the higher the risk for heart disease.
What is the significance of High Cholesterol?
When there is too much cholesterol in your blood, it builds up in the walls of your arteries, causing a process called atherosclerosis, a form of heart disease. The arteries become narrowed and blood flow to the heart muscle is slowed down or blocked. The blood carries oxygen to the heart, and if enough blood and oxygen cannot reach your heart, you may suffer chest pain. If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a heart attack. The higher your cholesterol, the earlier the episode is expected to occur.
High blood cholesterol, particularly when the ratio of LDL to HDL is high, is a predictor of cardiovascular disease. Generally, cholesterol carried in LDL correlates directly with risk of heart disease, whereas cholesterol carried in HDL correlates inversely with risk of heart disease. A population whose average blood cholesterol is 10% lower than another’s will suffer one third less cardiovascular disease; and a 30% difference in blood cholesterol predicts a cardiovascular disease rate that is four times lower.
Diet and Blood Cholesterol – Is there a Link?
A diet high in saturated fats and trans-fatty acids contributes to high blood cholesterol. Generally, wherever diets are high in saturated fats and low in fish, fruits and vegetables, blood cholesterol is high and heart disease affects the population. Conversely, wherever dietary fat consists mostly of monounsaturated fats and there is an abundant intake of fish, fruits and vegetables, blood cholesterol as well as death from heart disease rates are low.
What are the Symptoms of High Cholesterol?
High cholesterol itself does not cause any symptoms; so many people are unaware that their cholesterol levels are too high. It is therefore of the utmost importance to find out what your cholesterol numbers are. According to the SA Heart and Stroke Foundation, the following are target values:
Total cholesterol: less than 5.0 mmol/l (millimols per litre)
LDL cholesterol: less than 3.0 mmol/l
HDL cholesterol: greater than 1.2 mmol/l
Common Medications for Lowering Cholesterol
Statins block the production of cholesterol in the liver itself. They lower LDL cholesterol and triglycerides and have a mild effect in raising HDL cholesterol. These drugs are the first line of treatment for most people with high cholesterol. Side effects can include intestinal problems, liver damage and muscle tenderness or weakness.
Niacin is a B-complex vitamin. It’s found in food, but is also available in high doses by prescription. It lowers LDL cholesterol and raises HDL cholesterol. These drugs also lower elevated triglycerides. The main side effects are flushing, itching, tingling and headaches, yet aspirin can reduce many of these symptoms. Niacin found in dietary supplements should not be used to lower cholesterol.
Bile acid sequestrants work inside the intestine where they bind to bile and prevent it from being reabsorbed into the circulatory system. Bile is made largely from cholesterol, so these drugs work by reducing the body’s supply of cholesterol, thus lowering total and LDL cholesterol. The most common side effects are constipation, gas and an upset stomach.
Fibrates lower triglyceride levels and can increase HDL and lower LDL cholesterol. The mechanism of action is not clear but it is thought that fibrates enhance the breakdown of triglyceride-rich particles and decrease the secretion of certain lipoproteins. In addition, they induce the synthesis of HDL.
Even if you begin with medications to lower your cholesterol, you will need to augment your treatment with diet and lifestyle changes. Cholesterol-lowering medicine is most effective when combined with a low-cholesterol diet and an exercise program.
Eating Right for High Cholesterol
Even if you have years of unhealthy eating under your belt, simply making a few changes in your diet can reduce cholesterol and improve your health. According to the Mayo Clinic, the following are a few dietary tips to improve your cholesterol scores:
- Choose unsaturated fats: Saturated fats (found in red meat and dairy products) raise your total cholesterol and LDL cholesterol. As a general rule, you should get no more than 10 percent of your daily calories from saturated fat. Instead, choose leaner cuts of meat, low-fat dairy and monounsaturated fats (found in olive and canola oils) for a healthier option.
· Eliminate trans fats: Trans fat can be found in fried foods and many commercially baked products, such as cookies, crackers and snack cakes. But don’t rely on packages that are labelled “trans fat-free.” In the United States, if a food contains less than 0.5 grams of trans fat per serving, it can be labelled “trans fat-free.” Even though this amount may seem small, it can quickly add up if you eat a lot of foods that contain trans fats. Instead, read the ingredients list. You can usually tell if a food has trans fat in it if it contains a partially hydrogenated oil.
· Limit the cholesterol in your food: Dietary cholesterol comes mainly from meat, poultry, fish and dairy products. Organ meats such as liver are especially high in cholesterol, while foods of plant origin contain no cholesterol. Aim for no more than 300 milligrams (mg) of cholesterol a day — less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats, egg yolks and whole milk products, so opt for lean cuts of meat, egg substitutes and skim milk instead.
· Stock up on fruits and vegetables: Fruits and vegetables are rich in dietary fibre, which can help to lower cholesterol. Experiment with veggie-based casseroles, soups and stir-fries, and snack on seasonal fruits.
· Eat foods that are rich in omega-3 fatty acids: These can help lower your LDL cholesterol. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds (as found in AIMega).
Lifestyle Modifications for Lowering your Cholesterol
Regular exercise (about 30 minutes a day, most days of the week) positively affects cholesterol levels by raising levels of HDL “good” cholesterol and lowering levels of LDL “bad” cholesterol.
In some studies, moderate use of alcohol is linked with higher HDL cholesterol levels. However, because of other risks, the benefit isn’t great enough to recommend drinking alcohol if you don’t do so already. If you drink, do so in moderation. People who consume moderate amounts of alcohol (an average of one to two drinks per day for men and one drink per day for women) have a lower risk of heart disease than non-drinkers. Lastly, if you smoke, quit. Stopping smoking can improve your HDL cholesterol level.
AIM Support for High Cholesterol
According to an extensive review done by scientists at the UK’s Oxford University, the soluble fibre from psyllium, pectin and guar gum (all found in AIM’s fit ‘n fiber) is proven to lower total cholesterol and LDL cholesterol.
As soluble fibre passes through the gastrointestinal tract, it binds cholesterol and bile acids, making them unavailable for absorption. As the liver needs cholesterol in order to make bile, it now pulls cholesterol from the bloodstream. The less cholesterol you have in your blood, the less will deposit on your arterial walls and clog your arteries. One serving of fit ‘n fiber provides 10g of heart-healthy soluble fibre.
CellSparc 360 is a superior cardiovascular health formula containing coenzyme Q10 (CoQ10), tocotrienols and fish oil. Studies show that tocotrienols (a form of vitamin E) help to reduce both total cholesterol and LDL cholesterol levels, while the omega-3 essential fatty acids in the fish oil help to reduce the risk of blood clots and lower blood pressure.
Bear Paw Garlic is a powerful antioxidant that may keep your cholesterol from oxidizing (cholesterol itself is not the culprit in heart disease, but rather oxidized cholesterol). It may also activate macrophages (white blood cells) that help reduce the synthesis of LDL cholesterol.
According to research done on garlic supplements, including alpine wild garlic (found in Bear Paw Garlic), it is not uncommon for people to experience a slight increase in cholesterol levels over perhaps the first month as cholesterol is pulled out of storage in the tissues and transported to the liver. Total cholesterol levels are reduced over a 1 – 3 month period. Serum triglycerides levels are often lowered in the same time frame.
AIM Testimony: What Would You Do to Lower Your Cholesterol by 81 Points?
All that Tami Cole had to do was add AIM fit ‘n fiber to her routine. “I have been using fit ‘n fiber for about six weeks,” says Tami, a Wholesale Member from Raymond, New Hampshire in the USA. “My cholesterol numbers went from 286 to 205, and I have no more sleep apnea or acid reflux! My primary doctor and Ob-gyn were so pleased; they want to know my secrets.”
Tami’s secret is common knowledge to tens of thousands of AIM Members: combine the AIM products with a healthy lifestyle and the results speak for themselves. Tami is one of a growing number of Members to achieve improved health with AIM’s heart healthy fiber product, fit ‘n fiber. Packed with 12 grams of fiber per serving, the fit ‘n fiber formula is designed to cut down bad cholesterol, aid in healthy weight loss, and improve cardiovascular health.
High cholesterol was one of several health issues that Tami was enduring. “Back in March, I started to really do some research on nutrition and why I wasn’t feeling so good. My cholesterol was high, and I had the beginnings of acid reflux and sleep apnea. I was tired all the time and had trouble with cramping and bloating and difficulty with bowel movements.”
Tami’s search for help took her a lot of different places.” I changed my eating habits and added more fruits and vegetables as well as cutting out white flour, sugar, and other simple carbohydrates and adding in whole or sprouted grain complex carbs, lean proteins, and beneficial fats. I also added some very good multi-vitamins and antioxidants.
“I must admit, I was feeling much better with just those changes, except I was still having trouble with hard stools and infrequent eliminations, possibly from my increase in protein. I had been using AIM Herbal Fiberblend twice weekly for about six months, which did help some. I wasn’t real crazy about the taste, but when I tried the fit ‘n fiber, I found the taste was great!”
Fit ‘n fiber and Herbal Fiberblend work great as a team, helping users to easily attain daily fiber recommendations. Herbal Fiberblend’s insoluble fiber works as a colon cleanser, and fit ‘n fiber’s soluble fiber helps reduce appetite and lower cholesterol.
And Tami’s right. The fit ‘n fiber does taste great thanks to a natural orchard peach flavor. Like other new AIM products ProPeas and CellStar, fit ‘n fiber is sweetened naturally with stevia, a plant-based extract. “I mix one scoop of fit ‘n fiber with my AIM BarleyLife® Xtra every day,” Tami says, “and my stomach is not bloated and I don’t strain during my two to three bowel movements per day! It is a big relief to not have to strain to go. No loose stools or diarrhea – just normal elimination.
“I believe the improvements are from my lifestyle change in eating, but also the results of a healthy digestive tract and colon thanks to AIM products. In fact, I liked the products so much, I became an AIM distributor. “Thanks for fit ‘n fiber. It is such a great product!”