fats and cholesterol

30 Oct

Fats and Cholesterol are often one of the most misunderstood aspects of heart health. For many years we have been told that “fat makes you fat” and having low-fat meals helps to lower cholesterol, most of which lack flavour and have extra sugar. However, this is not the case.

Lowering cholesterol naturally does not mean avoiding fats and adhering to a low-cholesterol diet. This is not a healthy way of eating. Our body needs cholesterol to function healthily and optimally.

As with everything, it’s all about moderation and balance. Eating a combination of nutrient-dense foods that fight inflammation is a great place to start. Here is a holistic look at why we need both fats and cholesterol.

Fats

Good fats and bad fats are terms used to categorize different types of dietary fats based on their impact on health. Fats are an essential macronutrient that provide fatty acids, and energy, supports cell growth, helps with the absorption of certain vitamins, and plays various other roles in the body. However, not all fats are created equal. There are different types of dietary fats, including saturated fats, unsaturated fats, and trans fats. Here's a breakdown.

Saturated Fats

These fats are typically solid at room temperature and are found in animal products like meat and dairy, as well as some plant-based oils like coconut and palm oil. Science suggests that consuming too much saturated fat can raise LDL (low-density lipoprotein) cholesterol levels, which is associated with an increased risk of heart disease. But, the jury is still out on this, with more recent research further investigating to what degree. I’ll keep you up to speed when new research becomes available.

Unsaturated Fats

Unsaturated fats are generally considered heart-healthy and come in two main forms: monounsaturated and polyunsaturated fats. It’s worth noting that red meat and dairy products have 50/50 saturated and monounsaturated fats, that’s why they are considered heart healthy, in moderation.

Monounsaturated: olives, avocado, peanuts, and peanut butter, sunflower seeds, pumpkin seeds, sesame seeds, and nuts. This also includes the oils from these plant foods.
Polyunsaturated consists of two types and are classed as Essential Fatty Acids (‘essential’ meaning that they can’t be made in your body yet are important for health, and must be consumed):
- Omega-6: found predominantly in nuts and seeds, and oils from these foods. Evening primrose oil and borage oil.
- Omega-3: found in oily fish, such as, salmon, anchovies, mackerel, herring, sardines and tuna. Found in other plant food such as, soybeans, walnuts, chia seeds and flaxseed. These foods contain the much noted EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The health benefits are well researched and documented. They have antioxidant and anti-inflammatory properties by protecting the outised layer of cells and keeping them flexible.

Replacing saturated fats with unsaturated fats in your diet can help lower LDL cholesterol and reduce the risk of heart disease.

Trans Fats

Trans fats are created through a process called hydrogenation and are commonly found in many processed and fried foods. Trans fats are known to raise LDL cholesterol and lower HDL (high-density lipoprotein) cholesterol, making them one of the most harmful types of fats.

Role of Fats

Fats are essential for the body's normal functioning and have several important functions:

Providing a source of energy.
Aiding in the absorption of fat-soluble vitamins (A, D, E, and K).
Serving as a structural component of cell membranes.
Acting as insulation and protection for organs.
Playing a role in the synthesis of hormones and other signaling molecules.
Satiety. Fats can help you feel full and satisfied after a meal. Including healthy fats in your diet can reduce the likelihood of overeating and promote weight management.

Cholesterol

Cholesterol is a waxy, fat-like substance that is found in the cells of your body and in the food you eat. There are two primary sources of cholesterol:

Dietary Cholesterol

Cholesterol is present in animal-based foods, such as meat, poultry, seafood, and dairy products.

Endogenous Cholesterol

Your liver produces cholesterol (hence the word endogenous), and it's released into your bloodstream. This is influenced by your genetics and diet.

Role of Cholesterol

Cholesterol is crucial for the body's functioning, as it is used to:

Build cell membranes and maintain their integrity.
Synthesize certain hormones, like estrogen, testosterone, and vitamin D.
Produce bile acids, which are necessary for digestion and the absorption of fats and fat-soluble vitamins. Being an important contributor to gut health.
Is essential for the production and function of neurotransmitters in the brain. Neurotransmitters are critical for nerve cell communication and overall brain function.
Transport fat-soluble vitamins (A, D, E, and K) throughout the body. Without cholesterol, the body would struggle to absorb and utilize these important vitamins.
Facilitate Wound Healing and Immune Response: Cholesterol is involved in the repair of damaged tissues and contributes to the body's immune response. It is an essential component of cell membranes in white blood cells, which are crucial for the immune system's function.
Helps in the formation and maintenance of synapses in the nervous system. This is vital for learning and memory processes.
Protect the body's cells from oxidative damage caused by free radicals, therefore being an antioxidant.

What’s the problem with Cholesterol then?

However… Having high levels of LDL cholesterol in your blood can increase your risk of atherosclerosis, a condition where cholesterol and other substances build up on the walls of arteries, forming plaques. These plaques can restrict blood flow and lead to heart disease and stroke. On the other hand, HDL cholesterol is often referred to as "good" cholesterol because it helps remove LDL cholesterol from the bloodstream.

Foods that help to lower cholesterol

Foods that lower cholesterol levels include all sorts of great-tasting fruits, vegetables, legumes, whole grains, fish, lean meats, and plenty of nutritious sources of fat, too, making it easier than ever to follow a heart-healthy diet.

Vegetables (especially green ones)
Sweet potatoes
Nuts
Chia seeds and flaxseeds
Oats
Okra
Olive Oil
Legumes (chickpeas, lentils, beans)
High Fibre foods (see my Fibre blog)
High-omega fish, such as salmon

These types of food help to reduce the absorption of cholesterol into your bloodstream by binding to it and flushing the excess out.

What to do now

Managing your fat intake and cholesterol levels through a balanced diet, exercise, and, in some cases, medications, is essential for maintaining good health and reducing the risk of cardiovascular diseases. It's important to consult with a healthcare professional for personalized advice on managing your fat and cholesterol intake based on your specific health needs.

Lyndall Wright