High Cholesterol - The Canary In The Coal Mine? Written by Jill Hillhouse

We all need to be concerned about how low our cholesterol numbers are because high cholesterol causes heart disease right? What if this wasn’t the whole story? What if cholesterol levels aren’t the smoking gun of heart disease as we have been told for the past couple of decades? What if cholesterol is in fact the canary in the coal mine? To examine the cholesterol theory of heart disease, we first need to understand what cholesterol is and what it does in the body.

Cholesterol is a waxy fat-like molecule made by the liver that circulates in the blood stream. It is a vital component of every cell membrane in the body including those in the brain that insulate nerve cells and the synapses that transmit nerve impulses. We also need it to make bile that helps us digest fat, synthesize vitamin D after sun exposure and make all our steroid hormones including estrogen, progesterone, testosterone, and adrenaline.

Since cholesterol is fat soluble, it cannot dissolve in the blood, so the liver combines it with special proteins (lipoproteins) in order for it to be transported. Lipoproteins are characterized by their density: very low density lipoproteins (VLDL) and low density lipoproteins (LDL) are responsible for transporting fats (mainly triglycerides and cholesterol) from the liver to the body’s cells, while high density lipoproteins (HDL) are responsible for returning fats to the liver where they are metabolised. So HDL lipoproteins can be seen as being the good guys and LDL lipoproteins theoretically promote arterial plaque build up and are bad for you.

According to the cholesterol theory of heart disease, circulating cholesterol causes plaque to accumulate on the arterial walls. But this isn’t the whole story; in fact the cholesterol that is deposited is there for a reason – to repair a problem. In a simplified explanation, when there is damage to the arterial wall, the body makes plaque from cholesterol, calcium, collagen and fibrin to act as “repair cement” so the arterial wall won’t develop a leak. So cholesterol is part of the solution, not the problem. The problem is that various factors cause damage, scarring and inflammation in the arteries that then need to be fixed. So if you have damaged cells, your liver will be notified to make more cholesterol and release it into your bloodstream. This is a deliberate process that takes place in order for your body to produce new, healthy cells. So what causes damage or inflammation to the arterial walls? Well, among other things:

Real recommendations to help prevent cardiovascular disease

Comprehensive diet, exercise, supplements and other lifestyle approaches can have a huge impact on the risk of heart disease and will actually improve cholesterol numbers. As an added benefit, this approach also reduces your risk of nearly all chronic diseases.

• Eat protein with every meal, especially at breakfast (yes, whole eggs are okay) to avoid the blood sugar imbalances that increase your risk for heart disease.

• Increase omega-3 fatty acids by eating cold-water fish (salmon, sardines, herring), even seaweed. Appropriate supplementation is also recommended.

• Include flaxseeds by using two to four tablespoons of ground flaxseeds every day in your food. This can lower cholesterol substantially. Use it in protein shakes, in yogurt or sprinkled on salads.

• Eat at least 35 grams of fibre per day. Beans, legumes, vegetables, nuts and seeds, and fruit all contain beneficial fibre, not to mention vitamins, minerals and phytonutrients for antioxidant protection.

• Use lean animal protein like fish, turkey, chicken, grass-fed meat, and vegetable protein from nuts, beans, and legumes.

• Avoid all processed junk food, including sodas, juices, and diet drinks, which impact sugar and fat metabolism. For the same reason, avoid white flour and sugar.

• Eliminate all hydrogenated fat, which is found in margarine, shortening, and processed oils, as well as many baked goods and processed foods.

• Strive to eat at least 3-4 cups of vegetables and 2 cups of fruit per day – everyday.

• Try not to eat three hours before bed.

• Recognize, monitor and manage your perception of stress and how it affects your life.

So can we ignore our cholesterol numbers? No. High cholesterol is indicative of other problems – just like the canary in the coal mine. The key is to take care of the root problem, not just the warning signs.

References :

1. http://www.jonbarron.org/heart-health-program/05-24-2004.php

2. http://drhyman.com/lower-your-risk-of-heart-disease-without-drugs-575/

3. Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Wong JM, de Souza R, Emam A, Parker TL, Vidgen E, Lapsley KG, Trautwein EA, Josse RG, Leiter LA, Connelly PW. Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein. JAMA. 2003 Jul 23; 290(4):502-10.

4. The Emerging Risk Factors Collaboration. C-reactive protein concentration and risk of coronary heart disease, stroke, and mortality: an individual participant meta-analysis. The Lancet. Jan 9, 2010; 375:132-140.