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The New Heart Disease Risk - Oxycholesterol and How to Lower It
Just when the words "good cholesterol" and "bad cholesterol" became part of our everyday vernacular, a new kid arrives on the block:Oxycholesterol. New research has just emerged showing Oxycholesterol can put us all at great risk for heart disease unless we are armed with the knowledge to prevent it.
What is Cholesterol?
Cholesterol is a waxy, yellow fat that is produced by the liver and found in every cell in your body. It is carried in the blood by lipoproteins (a lipoprotein contains both fat (lipid) and protein). There are two main types: LDL Cholesterol(Low-Density Lipoproteins) -- that is often referred to as the "bad cholesterol." The other main type is HDL Cholesterol (high-density lipoproteins). If too much LDL cholesterol is available for cells to use in the bloodstream, it can be deposited on the inside of your arteries as "plaques". This build-up becomes a thick, hard layer that over time will obstruct blood flow and possibly cause blockage. This build-up of plaque is called atherosclerosis. Atherosclerosis can result in heart disease and stroke.
HDL cholesterol is referred to as the good cholesterol. HDL operates the opposite of LDL cholesterol - it takes the cholesterol away and back to the liver where it is either broken down or removed by the body. This cholesterol is considered a protective cholesterol in the prevention of heart disease. You want your HDL cholesterol level to be as high as possible.
What is the New Heart Disease Risk?
Scientists have very recently identified a type of cholesterol that may pose the greatest heart disease risk. This cholesterol is called Oxycholesterol. Scientists have known for years that the interaction between fats and oxygen react chemically. A process termed "oxidation", creates oxycholesterol in the body. This oxidation occurs when fat-containing foods are heated and exposed to oxygen such as grilling steaks, burgers or frying foods. Fried foods and fast foods are major causes of oxidation of cholesterol as frying converts fats to oxidized fats. Food manufacturers add oxycholesterol intentionally to foods in the form of trans-fatty acids and partially-hydrogenated oils to improve the texture, taste and shelf life. Food producers are now required to list these harmful fats on ingredient labels.
Research shows that oxycholesterol increases total cholesterol levels and thus promotes the development of atherosclerosis more than non-oxidized cholesterol such as LDL, HDL and total cholesterol. Most significant is the lack of elasticity of arteries caused by oxycholesterol. Oxycholesterol impairs the ability of arteries to expand. Flexible arteries are very important in order to carry more blood and reduce the risk of heart attack or stroke.
How to Lower Your Risk
Choosing less cholesterol in our daily life is an important component in creating a healthy cardiovascular system. It is important to avoid trans-fats and keep saturated fats low - this will significantly lower your dietary intake and thus, reduce cholesterol. Avoid meats and poultry that are grilled or fried - as well as fast foods as they too contain oxycholesterol which can create greater deposits of cholesterol in our arteries, atherosclerotic plaques and arteries that lack flexibility.
Diet is extremely important in lowering oxycholesterol and LDL cholesterol. Selecting foods high in beneficial antioxidants such as fruits and veggies (choose colorful fruits and veggies), whole grains (oats, whole wheat, barley etc.) , beans and legumes (kidney beans, lentils, split peas) and incorporating beneficial anti-inflammatory fats such as omega 3 fatty acids (fatty fish, walnuts, flax seed etc.). Include 25-30 grams of fiber each day as it helps transport cholesterol out of the body.
Consistent physical activity increases HDL cholesterol. A higher HDL level exerts a protective effect and thus, reduces our risk of heart disease. Physical inactivity is a major risk factor for heart disease. Incorporate regular physical activity for a minimum of 40 minutes most days of the week. Moderate aerobic activity (brisk walking, jogging or cycling) will strengthen your heart and lungs as well as increase your beneficial HDL cholesterol.
By implementing these healthy choices, you are not only lowering your risk for cardiovascular disease, you are creating optimum health for life!
Lori L. Shemek, PhD, CNC, CLC, is Founder and President of DLS HealthWorks. Lori has devoted the past 20 years practicing and teaching others how to easily CREATE OPTIMUM HEALTH in their lives. Lori is the Co-Author of "A Practical Guide On Aging Parents And Nutrition.
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