In fact, only about 20-25% of the cholesterol in our body comes from food. The remaining 75-80% is produced by the liver, which makes cholesterol regardless of dietary intake. This means that even if you are eating a low-cholesterol diet, your body is still making the cholesterol it needs. The body needs cholesterol to properly function as well, so we don't want to make it the enemy. It's about balance.
The Importance of Cholesterol in the Body
Cholesterol often gets a bad reputation, but it is absolutely essential for many bodily functions. Here are 5 important roles cholesterol plays:
Cell Membrane Structure: Cholesterol is a key component of every cell membranein the body, providing the necessary flexibility and integrity to allow cells to function properly.
Hormone Production: It’s essential for the synthesis of steroid hormones like cortisol, testosterone, and estrogen, which regulate metabolism, immune function, reproductive health, and more.
Vitamin D Synthesis: Cholesterol is necessary for the production of Vitamin D when the skin is exposed to sunlight. Vitamin D is vital for bone health, immune function, and mood regulation.
Bile Acid Production: Cholesterol helps produce bile acids, which are necessary for digesting and absorbing fats and fat-soluble vitamins like A, D, E, and K.
Brain Health: Cholesterol is essential for brain function, especially in forming myelin, which protects nerve cells and enhances the speed of nerve signal transmission.
The Limitations of a Low-Fat Diet
For years, people were encouraged to go on low-fat diets to reduce cholesterol, but we now know this approach has significant limitations. Besides the fact that cholesterol mainly produced in the liver, following a "low fat diet" can have its own problems.
Healthy Fats: Cutting out fats indiscriminately can lead to a deficiency in essential fatty acids and fat-soluble vitamins. Healthy fats, like those found in egg yolks, fish, nuts, seeds, and avocados, are crucial for brain function, hormone balance, and overall health. Even red meat in small doses is not the enemy. One fat you should always avoid? Trans fats.
Metabolism and Energy: Low-fat diets can lower energy levels and slow metabolism, potentially leading to weight gain in the long term.
Satisfaction and Hunger: Fat helps you feel full and satisfied. Without it, you may be more likely to overeat or indulge in carbohydrates, which can lead to blood sugar imbalances.
Sugar and Salt Additives: To offset many "low fat" foods, many processed foods add more salt or sugar to produce more satisfaction and flavor, but too much sugar and salt is also problematic for the body. Don't trade one problem for another!
Factors Beyond Diet That Influence Cholesterol Levels
Cholesterol levels are influenced by a variety of factors, not just what you eat. Some of the key contributors include:
Stress: Chronic stress increases levels of cortisol, a hormone produced by the adrenal glands. High cortisol levels can lead to elevated cholesterol levels as the body prepares for prolonged stress.
Genetics: Some people have a genetic predisposition to high cholesterol, known as familial hypercholesterolemia, where the liver produces too much cholesterol regardless of diet.
Lack of Exercise: Physical inactivity can contribute to higher LDL (low-density lipoprotein) cholesterol and lower HDL (high-density lipoprotein), the "good" cholesterol that helps remove excess cholesterol from the bloodstream.
Hormonal Imbalances: Hormones like insulin and thyroid hormones influence cholesterol metabolism. Conditions like hypothyroidism can raise cholesterol levels.
Age: Cholesterol naturally increases with age, particularly for women post-menopause when estrogen levels drop.
Chinese Medicine Approaches to Cholesterol Management
Chinese medicine takes a personalized approach to managing cholesterol by focusing on restoring balance to the body. Here are a few key strategies from herbal therapy and lifestyle changes:
Herbal Therapy: Certain herbs in Chinese medicine are known to help balance cholesterol levels by supporting liver function, digestion, and overall balance. Some commonly used herbs include:
Shan Zha (Hawthorn Berry): Improves digestion and circulation while helping to regulate cholesterol.
Jue Ming Zi (Cassia Seeds): Often used to promote liver function and support healthy cholesterol.
Dan Shen (Salvia Miltiorrhiza): Improves circulation and helps to clear heat from the body, supporting heart health.
Stress Reduction: Since stress can elevate cholesterol, practices like Tai Chi, Qi Gong, meditation, and acupuncture are recommended to lower stress and bring the body back into balance.
Exercise: Regular exercise is crucial for improving HDL levels, burning excess fat, and improving circulation. In Chinese medicine, moderate and consistent movement is seen as key to maintaining the flow of qi (energy) throughout the body.
Dietary Balance: While reducing too much saturated fats can help, Chinese medicine emphasizes overall digestive health, recommending a diet rich in nutrients. If you have digestive issues such as gas, bloating, constipation, or diarrhea, getting your digestion in a better shape can often help reduce the bad cholesterol levels by backing off stress from the liver.
Support the Liver: The liver is central to cholesterol metabolism, so herbs that promote liver health—such as Chai Hu (Bupleurum) and Dang Gui (Angelica Sinensis)—can also help balance cholesterol levels.
Other Ways to Lower Cholesterol Beyond Saturated Fats
In addition to reducing saturated fats, here are other strategies that can help lower cholesterol:
Increase Soluble Fiber: Foods like oats, beans, and apples contain soluble fiber, which helps reduce the absorption of cholesterol in the bloodstream.
Consume Omega-3 Fats: Found in fish and flaxseed, omega-3 fatty acids help lower triglycerides and improve overall heart health.
Quit Smoking: Smoking lowers HDL cholesterol and damages blood vessels, increasing the risk of heart disease.
Limit Alcohol: Drinking too much alcohol can raise cholesterol and triglyceride levels.
Manage Blood Sugar: Keeping blood sugar levels stable by reducing refined carbohydrates can lower cholesterol and improve heart health.
Probiotics: Some studies suggest that probiotics found in fermented foods like yogurt and kefir may help reduce cholesterol by improving gut health.
You Got This!
While diet can be an important factor in managing cholesterol, it’s just one piece of the puzzle. Stress, lifestyle, and genetics all play significant roles in cholesterol levels. Chinese medicine offers a holistic approach to cholesterol balance, focusing on herbal therapy, stress reduction, liver health, and digestion. By integrating both modern medical insights and traditional wisdom, you can achieve healthier cholesterol levels and improve your overall well-being.
Dr. Kim Drolet, DACM, LAc
Comentários