Say Goodbye to Cholesterol!

by Daniel Vallejo Martinez May 19, 2022

Everyone talks about it, but many do not know exactly what it is. In this article, I am going to explain in a simple way so that everyone can understand and without too many technical terms: what cholesterol is, why we call it good or bad, ways to reduce LDL cholesterol and increase HDL, and finally, some plants and nutrients that will help us control it.

What is cholesterol?

Cholesterol is a lipid or fat that our body produces naturally, since it is an essential component of the membranes that cover all the cells in our body. It is also necessary for the proper functioning of our body, necessary for the formation of hormones, bile (essential for digestion), it is converted into vitamin D by the sun's rays that penetrate our skin, etc.

Types of Cholesterol (Total Cholesterol):

When looking at a blood test, we can see that it says Total Cholesterol, and this is classified into 3 types of lipoproteins.

LDL also wrongly called "Bad": This cholesterol we call "Bad" is precisely the one that forms the structure of our cells, hormones... As I mentioned earlier. It is the one the body uses to "repair" our organism, along with proteins and other nutrients.

HDL also called "Good": It is responsible for "collecting" the excess "Bad" cholesterol from the cells, to return it to the liver, where it will be stored or eliminated.

Triglycerides: It is the way the body stores some fats and especially the Carbohydrates (Sugars) that are in excess in our blood.

But then, why is LDL called "Bad" if it is necessary for the proper functioning of the body?

The problem comes when there is a lot of LDL or "Bad" cholesterol circulating in our blood, but there is not enough HDL or "Good" cholesterol to collect it and return it to the liver. As it continues to circulate in the blood, bad cholesterol is attacked by free radicals, which oxidize it. When oxidized, it becomes sticky and sticks to the walls of the blood vessels, the body sends platelets as a defense to encapsulate that cholesterol so that it does not damage the body further. This creates an obstruction that does not allow the blood to pass correctly through that blood vessel. This over time, if it continues to accumulate, causes hypertension. 😮

Another of the risks is that one of those clots detaches from the wall (then it will be called an embolus), and as it travels through the body, it reaches a smaller blood vessel in the peripheral areas (further from the heart), and creates an embolism or Stroke somewhere in the body (for example, cerebral or pulmonary embolism). Embolism occurs when an embolus prevents enough blood flow from reaching some tissues, which produces the death of the cells in the area due to lack of blood flow and nutrients.

What causes Bad cholesterol to rise in our body?

Diet rich in saturated fats, white sugars and refined flours, industrial pastries...
Some medications.
Genetic predisposition (this appears from infancy)
Liver, Kidney or Endocrine Diseases (Diabetes, Hypothyroidism, Cushing's Syndrome...)
Stress is a factor that can increase our cholesterol.

But let's not panic! High LDL cholesterol and even Atherosclerosis can go into remission if we take care of ourselves.

How can I see if my cholesterol is high or not?

You must look at the blood test for LDL Cholesterol, if it is over 250 mg/dl, it is high.
In people with other risk factors (overweight, hypertension, diabetes, heart disease, smokers...) it is considered high starting at 200 mg/dl.
If Triglycerides are high, in most cases it is due to a poor diet.

How to reduce Bad cholesterol?

Diet free of saturated fats (Red and lean meats, pork, etc.)
Eliminate industrial pastries.
Replace refined sugars with natural low-glycemic sugars (coconut, birch, agave or stevia sugar)
Change white flours for whole-grain flours, whole grains...
Eat more fruits and vegetables
Increase legumes in the diet
Eliminate cold cuts and fatty cheeses (especially cured and semi-cured ones)
Eat oily fish (1-2 times a week)
Eat raw nuts and oilseeds (especially those that are rich in Omega 3 like walnuts, macadamia nuts, flax or chia seeds)
Use of Extra Virgin Olive Oil (cold-pressed and organic if possible)
Do light exercise (Walking, brisk walking, yoga, pilates...) this increases HDL cholesterol (Good).
Increase raw foods in the diet.
Cook more by sautéing, baking, grilling, stir-frying or steaming. It is better to avoid frying and boiling (vitamins are lost in the water and beneficial oils oxidize, generating toxins).
Limit salt in the diet (look for substitutes, such as herb salts).
Eliminate bad Habits with Alcohol or Tobacco.

Supplements to lower cholesterol:

Red Yeast Rice (natural equivalent to chemical statins).
Liver Plants (Milkweed thistle, dandelion, gentian, boldo, artichoke, desmodium...)
Omega 3 (Fish oil, flax, hemp to increase Good Cholesterol)
Apple Cider Vinegar and Fucus (Fat burner)
In case of Anxiety that makes us eat more and compulsively, we will take tryptophan + magnesium and B vitamins. Adaptogenic plants will also help us control Stress.
Vitamins E and C help prevent the oxidation of cholesterol, avoiding atheroma plaques (Obstruction of blood vessels and possible clots)

For more information or advice, do not hesitate to send me a WhatsApp and I will advise you 615148535 (Daniel)