A Case Study of Cholesterol

What is Cholesterol?

Cholesterol is a waxy substance that is found naturally in the blood. It helps produce hormones like estrogen and testosterone and aids in digestion and the formation of cell membranes. It is also the precursor to Vitamin D and helps form memories. Although cholesterol often gets a bad rep, 80 percent of it is actually produced by the liver, which is the organ responsible for regulating cholesterol levels. The other source of cholesterol, called dietary cholesterol, is pretty much what you'd expect it to be; it comes from food, in particular, meat, poultry, full-fat dairy products, and oils. (For anyone wondering about coconut oil, a recent health trend, an article will be linked here in the future.) Plant-based foods, on the other hand, have very low levels of cholesterol.

There are two types of cholesterol: the "good" kind, low-density lipoproteins (HDL), and the "bad" kind, high-density lipoproteins (LDL). LDL is the type that can build up in the arteries to the brain and heart, resulting in a severe condition known as atherosclerosis. Having high levels of LDL puts you at higher risks for heart attacks and strokes. HDL, on the other hand, can carry LDL away from the arteries and towards the liver, where it can be broken down and taken out of the body. As a result, it can protect against heart disease, heart attack, and strokes.

How Can You Reduce Your Levels of LDL Cholesterol?

1. Eat more fiber.

There are two types of fiber: soluble and insoluble. Both are heart-healthy, but soluble fibers can decrease your LDL levels. Examples of soluble fibers include oatmeal, fruits, beans, lentils, and vegetables.

2. Know your fats.

There are three types of fats: saturated, unsaturated, and trans. Saturated fats come primarily from animal sources (red meat) and tropical oils, and they can raise your LDL cholesterol levels. Trans fats are even worse: they raise levels of LDL and lower levels of HDL. They can be found in many baked foods, fried foods (i.e. doughnuts, fries, chips), margarine, cookies, and products with dehydrogenated oils. Even if a package is labeled "trans-fat free", it can still contain up to 0.5 grams of trans fats! Meanwhile, unsaturated fats can lower LDL levels. These healthy fats are found in avocados, olive oil, and peanut oil.

I love avocados!

3. Know Your Proteins

Many foods are high in protein but contain high levels of cholesterol. They include, but are not limited to: meat and whole milk. Instead, plant-based proteins like tofu and fish are high in protein and low in cholesterol. Fish is also a great source of omega-3's, which are extremely beneficial for heart health.

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I hope you found this article enjoyable and informative! It is by no means comprehensive, and much more research can be done to better understand cholesterol. If you're interested in finding out more, check out these great links below:

The 43 Best Foods for Fiber

OMEGA-3 » recommendations for vegans, simplified (Pick Up Limes is one of my absolute favorite health blogs! All of the information is provided by Sadia Badiedi, a registered dietician and nutritionist. It really goes into detail into the science and specifics, and I highly recommend it!)

PROTEIN » an uncomplicated guide for vegans + printable PDF (Pick Up Limes recently released a video on YouTube on high protein meals for vegans and meal-prepping, which you can check out here.)

With love always,

Ellie ♡