Understanding ‘good’ and ‘bad’ cholesterol

To many people, high cholesterol and heart disease are synonymous. They simply hear the words “high cholesterol” and instinctively begin to experience chest pains and other symptoms related to cardiovascular disease, even if they are not aware that the World Health Organisation (WHO) estimates that almost 50 per cent of heart attacks are linked to high cholesterol. But while high “bad” cholesterol (low-density lipoproteins, or LDL) increases the risk of heart disease and stroke, high “good” cholesterol (high-density lipoprotein) is necessary for the human body to form basic parts of cells and to digest certain types of food. Low-density lipoproteins, or bad cholesterol, cause plaque to build up in the arteries, thereby clogging the channels through which blood flows to the heart, and increasing the risk of heart disease. High-density lipoproteins, or good cholesterol, help the body rid itself of LDL, as it takes the bad cholesterol back to the liver and removes it from the circulation.

Getting the right amount of cholesterol
But how much cholesterol is too much, and how can we ensure that our bodies take in the right amount of good and bad cholesterol in order to avoid complications of the heart? According to a registered dietitian at the Trinidad and Tobago Association of Nutrition and Dietitians, we can start by taking a look in our refrigerators and pantries, pinpointing the sources of cholesterol, and monitoring our intake of these foods. “The ideal intake of cholesterol is between 120mg/dL and 199mg/dL,” she said, adding that there was a misconception of the sources of bad cholesterol.

“This type of cholesterol can only be found in animal products such as dairy products, eggs, poultry, meat, and contrary to popular belief, cannot be found in anything of plant origin.” She listed foods such as full-cream milk and its byproducts, animal organs (especially liver), chicken thighs and wings, goat, duck, fatty bacon, lamb, mutton, hot dog, frankfurters, corned beef, ham, butter, lard, doughnuts and pastries among the major bad cholesterol culprits, because of their high content of saturated fats and trans fats. “Saturated fat is the killer,” she explained.

Food fight
Fortunately, she said, meat eaters did have options, and did not have to force themselves into vegetarianism to avoid heart disease associated with high cholesterol. “Pork without fat doesn’t contain much cholesterol, neither does lean bacon, chicken breasts and some other white meats with the fats removed.” On the other hand, she said, while nuts and almonds are considered fatty and loaded with calories, they are in fact good sources of HDL, as effective in getting rid of LDL as the Omega-3 fatty acids found in salmon, tuna and sardines.

And the thyme, sage and rosemary used to season poultry and meats, she confirmed, contain antioxidants that take the LDL down a few notches more. The healthy monounsaturated fat contained in the extra virgin olive oil used to curry or stew meat, or drizzle salads, helps to lower LDL, as does the cholesterol fighting fiber found in whole wheat bread, roti, pasta, corn, cereals, ochroes, broccoli, melongene, ground provisions, carrots, avocados, and fruits. The calcium and potassium found in low-fat yogurt, she said, also put up a good fight against LDL.
—U The Caribbean Health Digest