Is Cholesterol Truly the Greatest Enemy?

MULTIPLE CAUSES OF ELEVATED CHOLESTEROL

Cholesterol is a substance necessary for cell construction, sex and adrenal cortex hormones, bile acid synthesis, vitamin D metabolism, and other functions. Often, after taking tests and learning about elevated cholesterol, people do not delve into the causes, but rather look for ways to lower it as quickly as possible. Yet the most important question is: why did it increase? There can be multiple reasons. Cholesterol often rises during premenopause as sex hormone levels drop, as well as in thyroid disorders. Common causes also include carbohydrate metabolism disorders, fatty liver, and poor bile flow. Therefore, to reduce elevated cholesterol, one should first determine the underlying cause. Statins are frequently prescribed to lower cholesterol, but they are not always necessary, and sometimes even ineffective. Recent research shows that the link between cholesterol and vascular disease is not as strong as previously thought.

WHEN STATINS DO NOT HELP

To accurately assess the risks associated with elevated cholesterol, according to the functional nutritionist, other countries more commonly recommend testing apolipoprotein A and apolipoprotein B and calculating their ratio rather than performing a standard lipid profile. Apo proteins are like "buses" carrying cholesterol ("passengers"). To evaluate the likelihood of a "traffic accident" on the road, it is more important to know how many "buses" there are, rather than "passengers". The calculated ratio of these apolipoproteins best reflects the true risks. Additionally, another test may be ordered—lipoprotein(a). This test also helps determine whether elevated cholesterol is linked to genetics. If genetics turn out to be the primary cause of elevated cholesterol, statins will not help.

THE LINK BETWEEN CHOLESTEROL AND HOMOCYSTEINE

Homocysteine, which few people know about, is closely linked to cholesterol. Homocysteine is an amino acid formed in our body and is one of the independent risk markers for atherosclerosis. Homocysteine stimulates cholesterol synthesis in liver cells. High levels of this amino acid in the blood are associated with an increased risk of coronary heart disease, peripheral vascular disease, and stroke. Homocysteine damages the vascular endothelium, promotes thrombogenesis, and drives the progression of atherosclerosis. It can rise due to deficiencies in vitamins B12, B6, and B9, as well as kidney failure. Excess homocysteine is diagnosed not only in older individuals but also in young people. If left unaddressed, cardiovascular disease can develop early. Thus, a homocysteine test is most commonly performed to assess the risk of myocardial infarction and stroke, evaluate diet, and when folate, vitamin B12, and B6 deficiencies are suspected. This test is recommended for anyone with stomach issues, as they absorb less vitamin B12 from food.

NOT FATS, BUT CARBOHYDRATES ARE TO BLAME

People often fear consuming saturated fats and avoid such nutritious foods as eggs or ghee, thinking they will contribute to elevated cholesterol. However, an excess of carbohydrates has a much greater impact on cholesterol. If a person is overweight and has elevated blood glucose levels, it is likely that high cholesterol is linked to excessive carbohydrate intake rather than saturated fats, as glucose is also toxic to our blood vessels. When asked about how to eat, M. Pavlovič says that a healthy person should eat no more than three times a day. If someone has digestive issues or suffers from gastritis, a snack once a day between meals is permissible, but it should not be fruit, rather protein and fat foods, such as avocado, egg, or nuts. At each meal, half of the plate should consist of vegetables. The more colors on your plate, the healthier it is and the better you will supply your body with all the necessary nutrients: antioxidants and fiber, which are vital for cholesterol metabolism. One should also take care of the gallbladder, as excess cholesterol is excreted with bile. The gallbladder "likes" fatty, warm, and bitter food. Drinking warm water before meals is recommended. It can be seasoned with ginger.

WHEN HELP IS NEEDED

The health sciences specialist regrets that people often ignore the signals sent by their bodies and only consult doctors when metabolic syndrome is advanced and glucose levels are prediabetic. Cholesterol becomes dangerous when endothelial damage occurs—an inflammation caused by various factors, including glucose and homocysteine. There is no time to delay; lifestyle changes are essential. You can help yourself by regulating your sleep schedule, reducing stress levels, adjusting your diet, and taking vitamins.

DIETARY SUPPLEMENTS AND THEIR IMPORTANCE FOR HEALTH

The nutritionist has no doubt that up to 90% of our state of health depends on lifestyle. If tests show inflammation in the body, one should choose an anti-inflammatory diet similar to the Mediterranean diet. Its foundation mainly consists of food rich in Omega-3: wild fatty fish, extra virgin olive oil, and plenty of plant-based products (vegetables, legumes, whole grains, berries, nuts, seeds). It is very important to reduce the amount of fructose. In the form of various syrups, it is added to many foods and drinks. Inflammation is also caused by trans fats, which negatively affect cell membranes and are found everywhere—from baked goods and culinary products to fast food. Vitamins B6, B12, and B9 can also help lower homocysteine. A specialist can best advise on what doses to take.

What is important to know about dietary supplements and vitamins

For everyone taking statins, it is important to supplement with coenzyme Q10, which is a reliable antioxidant. When cholesterol increases due to poor bile drainage, lecithin is often very helpful. Red yeast rice, also known as plant statins, reduces inflammation and cholesterol. However, deciding on your own which supplements to take and in what doses is difficult.

What are the risks of taking vitamins and dietary supplements improperly

The nutritionist states that in such a case, the likelihood of overdosing increases; for example, taking B vitamins in excessively high doses can significantly reduce homocysteine. As a result, the body begins to lack the most important antioxidant, glutathione, which can prevent damage to vital cellular components. Regarding treatment, one should not only consult specialists, but also take more responsibility for one's own health. And when living with a chronic disease, it is useful to learn as much as possible about it. The physician and the patient should work together and be partners.

Which vitamins should not be taken together

It is worth remembering that not all vitamins and supplements can be taken together; for example, iron should not be taken with calcium. Even when consuming dairy products, iron supplements should be avoided. Vitamins and minerals also do not pair well with fiber, as they may simply not be absorbed. Meanwhile, fat-soluble vitamins (vitamins D, A, and K), as well as Omega-3, should be taken with food. Amino acids should be taken on an empty stomach. However, excessive focus on the compatibility of vitamins and minerals, according to the specialist, leads to neurosis. When starting to take any new supplement, it is recommended to monitor your wellbeing closely, as new symptoms may appear. For the first three days, it is advised to carefully observe gut function, sleep quality, and other health indicators. If you start taking several different dietary supplements at the same time, it will be difficult to understand how each of them works.

THE MOST IMPORTANT STEPS IN LOWERING CHOLESTEROL

→ It is very important to lower glucose and insulin. One should not wait until glucose exceeds normal levels.

→ It is recommended to exercise intensely 2–3 times a week and walk a lot every day (at least 10,000 steps).

→ With every meal, there should be healthy fats, vegetables, and bitter herbs on the plate.

→ It is important to get Omega-3 from food, so one should eat small, fatty wild fish several times a week.

→ The daily diet should feature plant-based foods of seven colors. A varied diet will not only provide the body with antioxidants and reduce the risk of oxidative damage, but will also enrich it with fiber, which optimizes glucose and cholesterol.

→ One should also get enough vitamin B12 through food, which is found only in animal products, and B9, which is mostly present in green leafy vegetables (spinach, broccoli, kale). These foods will help maintain an optimal homocysteine level (from 5 to 7.5).

→ It is essential to eliminate simple carbohydrates (sugar, flour dishes) from the diet.