Cholesterol is an essential component in human nutrition and is involved in numerous, critical metabolic processes in the body. While the body is capable of synthesizing most all of the cholesterol it needs for normal function, some dietary intake of cholesterol may be desirable. In developed countries, however, the problem with most individuals is that they consume far too much cholesterol in their diet, a behavior that contributes significantly to the risk of cardiovascular disease.
      It has been estimated by the American Heart Association and others, that as many as 1 million individuals in the U.S. alone die each year from cardiovascular disease. That is far more than all cancer related deaths combined. Another, very sobering statistic is revealed by the U.S. National Institutes of Health (NIH) National Heart, Lung, and Blood Institute. Cholesterol lowering is important for young, middle-aged, and older adults. One out of every two men, and one out of every three women will develop heart disease sometime in their life. Whether you have heart disease or want to prevent it, you can reduce your risk for having a heart attack by lowering your cholesterol level.
      Since the relationship between elevated cholesterol levels and cardiovascular disease is very well established, it follows that individuals who monitor and maintain their cholesterol at safe levels will have contributed significantly to minimizing their risk of exposure to this killer.

      A review of a few fundamentals of cholesterol physiology reveals two primary lipoprotein fractions involved in transporting cholesterol throughout the body. High-density lipoprotein (HDL), which is comprised largely of protein with some cholesterol, and low-density lipoprotein (LDL) with small amounts of protein and a much larger component of cholesterol.

      Initially, it is important to note that all cholesterol is the same, whether it is produced by the body or consumed in the diet. The distinction between HDL and LDL refers only to how that cholesterol is transported in the bloodstream.
      Because the concentration of circulating cholesterol is much higher in the LDL fraction than in HDL, the LDLs pose a much greater threat to cardiovascular health. Obviously, monitoring and limiting the intake of dietary cholesterol will contribute significantly to maintaining a safe level of LDL. Surprisingly, the reduction of saturated fat in the diet appears to have as much, if not greater effect on lowering LDL than the reduction of cholesterol itself.
      Another important distinction is between dietary cholesterol and measured blood cholesterol, a relationship which is sometimes difficult to assess. While the direct link between intake and the risk of cardiovascular disease it poses is apparent, the amount of cholesterol you consume may not always be reflected in your blood cholesterol level. Put another way, you can be consuming more dietary cholesterol than is good for your health and not see it as measured cholesterol in your blood test. It follows, then, that you should always be mindful of your dietary intake of cholesterol, even if your measured total cholesterol level is within safe limits.
      To make matters worse, it is possible to have a blood cholesterol level that is normal, but still have a high LDL:HDL ratio. This is the result of that third, less commonly discussed lipoprotein, very low-density lipoprotein (VLDL). This fraction of circulating lipoprotein consists primarily of triglycerides. While still a lipid, this fraction does not contribute significantly to blood cholesterol, but does add to total LDLs. This means that excess dietary fat that is either low in cholesterol, or lacking it altogether, will still contribute to triglycerides, which in turn will elevate VLDLs, and finally lead to an unsafe LDL:HDL ratio. Even though the direct relationship between elevated triglycerides and risk of cardiovascular disease is less well established, it should be plain that consumption of fatty foods that are “low in cholesterol” does not avoid the fundamental issue of reducing your risk to adverse health conditions relating to excess fat and related issues of weight management.

      For most people, the single best solution for reducing the risk of cardiovascular disease relating to cholesterol and fat, and to better health prospects in general, is to reduce your dietary consumption of cholesterol, and of fatty foods in general, particularly those high in saturated fat. Older individuals have a natural tendency towards higher LDL levels due to normal changes in their physiology. It’s an unfortunate fact of life, that if you are older you have to work a bit harder to achieve desired results.
      In combination with this, do not smoke, and discipline yourself to get plenty of exercise. Smoking, obesity, and lack of exercise have long been associated with greater risk of cardiovascular disease, and management of these elements of your lifestyle are equally as important in maintaining good health practices. High blood pressure and diabetes also add risk factor, so individuals so affected have an even greater task in monitoring their cholesterol level and managing their lifestyle responsibly for the elements over which they have direct control.
      The caveat “for most people” is important here. Some individuals have the unfortunate predisposition to the production of excess cholesterol and, no matter how little cholesterol and fat they consume, their blood cholesterol level remains high. But there is an important distinction here. If such individuals maintain a healthy diet that is low in cholesterol and saturated fat, their resulting LDL:HDL ratio will remain low even in the presence of elevated total cholesterol. The former, of course, will reduce their risk of cardiovascular disease, but as to the latter, treatment by prescription medication may be required and professional advice from your health care provider is recommended.

      Recent science has substantiated that dietary fiber can contribute significantly to the moderation of high blood cholesterol levels, though by no means should this be considered an alternative to professional medical advice. On the other hand, if increasing your dietary fiber intake, soluble dietary fiber in particular, can substantially or even moderately reduce high cholesterol, why not contribute to your preventive health by increasing your fiber intake? Our section on fiber has more information.
      Additional information on supplements to lower cholesterol...

      Although the biochemistry of homocysteine and that of cholesterol are not directly related, the amount of this amino acid in your system can have a significant effect on how your body reacts to cholesterol. In fact, some believe that elevated homocysteine levels may even be a greater harbinger for cardiovascular disease than cholesterol itself. Find out more about homocysteine.