First of all, what is cholesterol? Cholesterol is a substance produced by our bodies from simpler substances within the body, excreted through the liver via bile into the digestive tract. It serves many essential purposes, and is produced by our cells constantly. Many cell membranes within our body consist of half cholesterol, because it is, along with saturated fats, crucial to cell integrity. First and foremost, cholesterol and saturated fats make up the integrity/structure/firmness of our cell membranes. Without them, we would be piles of mush. Also without enough of these substances, our cells would be more susceptible to invasion and unable to withstand the rapid flow of blood swooshing by 24 hours a day. Remember that our bodies are pretty amazing, self-regulating structures. If a cell needs more structure and rigidity due to the above mentioned forces, it will make more cholesterol, and vice versa. This is certainly not a natural process to be messed with by avoiding dietary cholesterol!
Another key function of cholesterol and saturated fats is to deliver messages between cells. These compounds essentially act as carriers, and without them the cells would not be able to deliver many molecules to one another. 25% of our cholesterol is found in the brain, where its most vital roles are carried out. Every brain and nerve cell are coated with a layer of myelin, a fatty substance that provides nourishment and protection (Natasha Campbell-McBride, M.D.). 20% of myelin is made of cholesterol, and without it many problems can ensue. A major example of a degenerating myelin sheath is Multiple Sclerosis (MS). Also according to Campbell-McBride in her great article, "Cholesterol: Friend or Foe?" she notes that cholesterol is the primary tool our body uses to form brain synapses, affecting our functions and memory. This is why cholesterol-lowering medications can cause memory loss.
Below is a list adapted from Dr. Mary Enig and Sally Fallon in their book, Eat Fat Lose Fat on the many benefits of cholesterol:
- Cholesterol is the building block of all of our hormones, and is particularly important in the managing of stress and sex hormones. Infertility? Lack of good fats and cholesterol could be a culprit.
- Vitamin D is made by the body from cholesterol, which is crucial to bones and nervous system function.
- Cholesterol is actually heart protective, it helps ward off heart disease and cancer. It is also an important antioxidant, protecting us from harmful free radicals.
- Cholesterol is vital to babies and children, as it is absolutely necessary for proper brain and nerve development. This is why mothers milk is so rich in cholesterol.
- Aggression, behavioral problems and depression are linked to low cholesterol levels, as it is needed for proper functioning of our serotonin receptors (the "feel good" chemical in our bodies).
- Dietary cholesterol is necessary for gut wall integrity, and without enough we can have impaired digestion and/or leaky gut syndrome (see previous blog post for more info on this).
Uffe Ravnskov, M.D. in his article, "The Benefits of High Cholesterol," states that "People with high cholesterol levels live the longest." I know this statement is hard to believe, but Ravnskov goes on to site many studies that have been done proving there is no link between cholesterol and coronary heart disease, quite the opposite, in fact, that cholesterol (as mentioned above) is heart protective. Atherosclerosis is the plaque build-up found that typically proceeds heart attacks and/or strokes, and cholesterol (LDL, known as the "bad" cholesterol) is often falsely blamed for this, as it is found at the scene of the crime. However, this type of cholesterol is present to carry out its duty of protecting and healing these adhesions in our arterial walls, which were caused by (you guessed it) refined sugar and carbohydrates! Instead of recognizing these two culprits as the main cause of heart disease, the western medical world has invented (and made obscene amounts of money from) statin (cholesterol lowering) drugs. Interestingly enough, the side effects of these drugs include muscle pain and weakness due mainly to a depletion of nutrient Co-Q10, heart failure, dizziness, and cognitive impairment (remember the link between cholesterol and brain function). Hmmmm.....so basically statin drugs end up causing the very symptoms we are seeking to avoid by "high" cholesterol.
GOOD FOOD SOURCES OF CHOLESTEROL
It kills me when people eat only egg whites to avoid cholesterol. Eggs are an incredibly nutrient dense food (it is of absolute importance to eat organic, free range eggs due to nutrient content) and the main source of these nutrients comes from the yolk. It is best to eat your eggs with a slightly runny yolk. According to Dr. Ed Bauman,
"egg yolk is rich in choline, a precursor to the acetyle choline, the brain neurotransmitter that keeps us alert, intellectually sharp, and with excellent short term memory problem solving abilities. Choline also keeps cholesterol emulsified, elevating beneficial HDL levels, while clearing LDL cholesterol. The cholesterol in eggs actually helps us to manage stress, as it is a precursor for balanced adrenal and reproductive hormones."
Other great sources of cholesterol are butter, ghee, and saturated animal fats (all from good sources, of course!). These should be mixed in the diet with other types of fat sources like olive and flax oils, coconut and avocados.
Remember, the most important thing in managing healthy levels of cholesterol is to eat a real, whole foods diet that excludes processed and refined carbohydrates and sugars. Also, managing stress levels are of great importance in managing cholesterol.
References and Recommended Readings:
"Cholesterol: Friend or Foe?" Natasha Campbell-McBride, M.D. Wise Traditions and Food, Farming and the Healing Arts, 2007
"The Benefits of High Cholesterol," Uffe Ranskov, M.D., PhD, from the Cholesterol Myths
"The Dangers of Statin Drugs: What You Haven't Been Told About Popular Cholesterol Lowering Medicines," Dr. Mary Enig and Sally Fallon. Wise Traditions and Food, Farming and the Healing Arts, 2004.
Eat Fat Lose Fat, Dr. Mary Enig and Sally Fallon
"egg yolk is rich in choline, a precursor to the acetyle choline, the brain neurotransmitter that keeps us alert, intellectually sharp, and with excellent short term memory problem solving abilities. Choline also keeps cholesterol emulsified, elevating beneficial HDL levels, while clearing LDL cholesterol. The cholesterol in eggs actually helps us to manage stress, as it is a precursor for balanced adrenal and reproductive hormones."
Other great sources of cholesterol are butter, ghee, and saturated animal fats (all from good sources, of course!). These should be mixed in the diet with other types of fat sources like olive and flax oils, coconut and avocados.
Remember, the most important thing in managing healthy levels of cholesterol is to eat a real, whole foods diet that excludes processed and refined carbohydrates and sugars. Also, managing stress levels are of great importance in managing cholesterol.
References and Recommended Readings:
"Cholesterol: Friend or Foe?" Natasha Campbell-McBride, M.D. Wise Traditions and Food, Farming and the Healing Arts, 2007
"The Benefits of High Cholesterol," Uffe Ranskov, M.D., PhD, from the Cholesterol Myths
"The Dangers of Statin Drugs: What You Haven't Been Told About Popular Cholesterol Lowering Medicines," Dr. Mary Enig and Sally Fallon. Wise Traditions and Food, Farming and the Healing Arts, 2004.
Eat Fat Lose Fat, Dr. Mary Enig and Sally Fallon
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