Managing high cholesterol levels: the power of fibre and stress reduction

High cholesterol levels can be a silent threat to your overall health, increasing the risk of heart disease and stroke. Fortunately, there are effective strategies to combat high cholesterol, and two essential elements of this battle are incorporating dietary fibre and reducing stress. In this article, we will explore how these two approaches can help you lower your cholesterol levels and improve your overall well-being.

Understanding cholesterol – a crucial lipid for overall health
Cholesterol is indispensable for our overall health. Our bodies produce cholesterol primarily in the liver because it serves crucial roles in the construction of cell membranes, the synthesis of hormones like estrogen and testosterone, and the production of vitamin D. Cholesterol is also necessary for the creation of bile acids, which are essential for the digestion and absorption of dietary fats. Therefore, cholesterol production within the body is a tightly regulated process, highlighting its significance in various physiological functions. Let`s look at the crucial role cholesterol plays in the brain and nervous system.

The structure of a nerve cell with a myelin sheath a component of which is also cholesterol

The crucial role of cholesterol in brain and nervous system function
Cholesterol plays a crucial role in the brain and nervous system, as it is essential for their proper functioning. It is a fundamental component of neuronal cell membranes. It contributes to the structure and fluidity of these membranes, which are critical for the transmission of electrical signals between nerve cells. Cholesterol is also a key component of myelin, which is a fatty substance that surrounds and insulates nerve fibres in the nervous system. It acts as an antioxidant in the brain, helping to protect neurons from oxidative damage. Without sufficient cholesterol, nerve conduction can be impaired, leading to neurological symptoms. Furthermore, cholesterol is also a precursor for the synthesis of certain neurotransmitters (e.g. serotonin), which are chemical messengers that facilitate communication between neurons. The brain has its own regulatory system for cholesterol. Cholesterol is transported to the brain from the bloodstream through specialized carriers called lipoproteins, including low-density lipoprotein (LDL) and high-density lipoprotein (HDL). These lipoproteins play a vital role in ensuring that the brain receives the cholesterol it needs for its various functions.

But when does cholesterol become a problem for our health?
Cholesterol becomes a health concern when it is present in excess within the bloodstream. Namely, while cholesterol is synthesized internally, it is also obtained from the foods we eat. Excess cholesterol in our bloodstream can contribute to the development of atherosclerosis, a condition characterized by the buildup of fatty deposits in arterial walls. These deposits, known as plaques, can obstruct blood flow, potentially leading to severe cardiovascular complications such as heart disease and stroke. Therefore balancing the intake of dietary cholesterol with our body's natural production is key to maintaining optimal health and managing cholesterol levels effectively. But that is not all. We are also talking about the so-called good and bad cholesterol, health depends on it. Let's take a closer look at them.

Formation of deposits on blood vessels

Low-density lipoprotein (LDL) cholesterol: the "bad" plaque-forming cholesterol
Cholesterol is insoluble in water and thus cannot freely travel through the bloodstream. To transport cholesterol to various tissues and cells throughout the body, it is packaged into lipoproteins. One such lipoprotein is low-density lipoprotein (LDL) cholesterol. LDL is a lipoprotein composed of a core of cholesterol and triglycerides surrounded by a shell of phospholipids and proteins. LDL particles transport cholesterol from the liver, where it is produced, to various tissues throughout the body.

The LDL cholesterol is often referred to as the "bad" cholesterol due to its role in promoting the accumulation of cholesterol in arterial walls leading to atherosclerosis. The initial step in atherosclerosis is the damage or injury to the inner lining (endothelium) of an artery. This damage can be caused by factors such as high blood pressure, smoking, inflammation, or oxidative stress. Once the endothelium is damaged, LDL particles, including LDL cholesterol, can infiltrate the arterial wall and enter the subendothelial space. In this area, LDL particles are exposed to immune cells called macrophages. LDL particles can become oxidized within the arterial wall due to reactions with free radicals or oxidative stress. Oxidized LDL is particularly harmful and triggers an inflammatory response. Macrophages recognize oxidized LDL as a threat and attempt to engulf and remove it. As macrophages engulf oxidized LDL, they become engorged with cholesterol, transforming into foam cells. Foam cells contribute to the formation of fatty streaks, an early stage of plaque development. Over time, additional immune cells, smooth muscle cells, and connective tissue accumulate in the arterial wall. The ongoing inflammatory response, combined with the presence of foam cells, leads to the formation of atherosclerotic plaques. As the plaque enlarges, it narrows the artery's lumen, reducing blood flow. The plaque also becomes hardened due to the deposition of calcium and fibrous tissue. This process can ultimately result in the stiffening and narrowing of the affected artery. Atherosclerotic plaques can also rupture, triggering the formation of blood clots (thrombosis) that can completely block the artery. A clot formed within a coronary artery can lead to a heart attack, while a clot in a cerebral artery can cause a stroke.

It's important to note that not all LDL cholesterol is inherently harmful. The size and density of LDL particles matter. Small, dense LDL particles are more likely to penetrate the arterial wall and contribute to plaque formation, while larger, less dense LDL particles are less harmful. However, in general, elevated levels of LDL cholesterol are a primary risk factor for cardiovascular disease.

Types of Cholesterol HDL and LDL

High-density lipoprotein (HDL) cholesterol: the "good" cholesterol
In contrast, high-density lipoprotein (HDL) cholesterol is often referred to as the "good" cholesterol because of its protective role in cardiovascular health. HDL particles transport cholesterol away from peripheral tissues, including the arteries, and back to the liver for excretion or recycling. This process is known as reverse cholesterol transport and helps reduce the accumulation of cholesterol in arterial walls, thus lowering the risk of atherosclerosis. Higher levels of HDL cholesterol are associated with a decreased risk of heart disease.

Balancing cholesterol blood levels for optimal health
Achieving and maintaining a healthy balance of cholesterol in the bloodstream is a critical aspect of cardiovascular health. Lifestyle modifications are typically the first line of defence against high cholesterol levels. These modifications may include adopting a heart-healthy diet, engaging in regular physical activity, and managing stress effectively. As mentioned, in this blog we mainly focus on ways to regulate healthy cholesterol levels with the help of the right food choices and stress management.

Fight high cholesterol blood levels with the right dietary choices: include fibres in your diet
Reducing saturated and trans fats in the diet can help lower LDL cholesterol levels. This can be achieved in two ways, by avoiding foods such as desserts with a lot of sugar and fat, fatty meats and other foods rich in cholesterol, and by introducing a diet rich in fiber. Incorporating more fibre into your diet is an effective way to lower cholesterol levels. Fibre helps reduce the absorption of cholesterol from the digestive tract, aiding in its elimination from the body. Foods rich in soluble fibre, in particular, are beneficial.

Junk food full of sugar and fat

Fibre-rich foods are oats, barley, beans, lentils, fruits like apples and citrus, and vegetables like broccoli and carrots. Replace refined grains with whole grains like brown rice, quinoa, and whole wheat pasta. These grains are rich in fibre and other nutrients that support heart health. Almonds, walnuts, and chia seeds are excellent sources of fibre and healthy fats. Including them in your diet can help lower LDL cholesterol levels, often referred to as "bad" cholesterol.

Food rich in fiber and vegetables - heart-protective nutrition

Fibre can also be added to the diet in the form of dietary supplements: the healing power of psyllium and flax seeds
If it's challenging to meet your fibre needs through diet alone, you may consider fibre supplements like psyllium husk and flax seeds. Flax seeds and psyllium are both rich sources of soluble fibre, which plays a significant role in lowering blood cholesterol levels. Soluble fibre acts as a sponge in the digestive tract, binding to cholesterol and preventing its absorption into the bloodstream. Flax seeds contain a type of soluble fibre called lignans, while psyllium is particularly high in viscous soluble fibre. When consumed regularly, these dietary fibres can help reduce LDL ("bad") cholesterol levels, ultimately promoting heart health. Incorporating flax seeds or psyllium into your diet can be an effective natural strategy to manage cholesterol levels when combined with a heart-healthy lifestyle. Check the range of dietary supplements to support stress management in our Viva la Gaia online store.

Fibre-rich food

Regulate blood cholesterol levels with stress reduction techniques
Chronic stress can negatively impact cholesterol levels and overall heart health. Stress-reduction techniques, including meditation, deep breathing exercises, yoga, and mindfulness practices, can be beneficial. Regular exercise has also been shown to reduce stress symptoms. Engaging in regular physical activity releases endorphins, which are natural mood elevators. In addition, regular exercise raises HDL cholesterol levels and improves overall cholesterol profiles. Aim for at least 150 minutes of moderate-intensity exercise per week. Incorporating regular exercise into your routine and a balanced diet will also help you maintain a healthy weight. Weight management is namely another key aspect of cholesterol control. Shedding excess pounds can lead to improvements in your cholesterol profile.

Outdoor activites are important for stress reduction

In addition, maintaining a healthy work-life balance is crucial in managing stress. It involves creating clear boundaries between your professional and personal life. Allocate dedicated time for relaxation, pursue hobbies you enjoy, and cherish moments with loved ones. This balance not only reduces stress but also contributes to overall well-being.

Maintaining a healthy work life balance is crucial in managing stress

Social support is also a powerful stress-management tool. Engaging in open conversations with friends and family members about your stressors can provide invaluable emotional support. Sharing your concerns and feelings helps in coping with stress more effectively.

A pleasant working environment increases productivity and reduces stress

In times of stress, it often happens that we reach for alcohol. However, it's essential to be mindful of alcohol consumption. Excessive drinking can elevate cholesterol levels, adversely affecting your heart health. If you choose to consume alcohol, do so in moderation, as part of a healthy lifestyle.

Mindfulness meditation: a path to stress management and present-moment awareness
Practising mindfulness meditation can help you manage stress by increasing awareness and promoting relaxation. Even a few minutes of meditation each day can make a significant difference. Mindfulness meditation is a practice that involves focusing your attention on the present moment in a non-judgmental way. It often begins with a focus on your breath by paying attention to the sensation of your breath as it enters and leaves your nostrils or the rise and fall of your chest or abdomen. This serves as an anchor to the present moment. As you meditate, thoughts will inevitably arise. Instead of trying to suppress or engage with these thoughts, observe them non-judgmentally. Imagine your thoughts as passing clouds in the sky, acknowledging their presence without getting carried away by them. When you notice your mind has wandered away from your breath or chosen point of focus (which it will), gently and without self-criticism, bring your attention back to your breath. This act of returning to your chosen point of focus is a fundamental aspect of mindfulness.

Meditation, deep breathing exercises, yoga, and mindfulness practices, are beneficial stress-reduction techniques

In overcoming stress, we can also help with appropriate vitamins, minerals and plant extracts in the form of nutritional supplements
In stress management, certain vitamins, minerals, and plant extracts can be particularly beneficial. Vitamin B complex, including B vitamins like B6 and B12, plays a crucial role in supporting the nervous system and reducing stress. Minerals such as magnesium helps relax muscles and calm the mind. Plant extracts like valerian root, lavender, chamomile, passionflower, lemon balm, St. Jon`s wort, hops, oats and ashwagandha have been traditionally used to alleviate stress and anxiety due to their calming properties. Additionally, the antioxidant properties of vitamin C and the adaptogenic qualities of herbs like rhodiola can help the body better adapt to stress. Check the range of dietary supplements to support stress management in our Viva la Gaia online store.

Relaxation can be achieved with teas made from medicinal herbs

What about so-called natural statins and foods that dissolve cholesterol?
People are increasingly exploring ways to manage cholesterol without resorting to pharmaceutical drugs and seeking natural alternatives. The spotlight is on natural solutions, emphasizing the importance of holistic approaches to health, where diet plays a pivotal role. In the quest for healthier living, many are turning to natural remedies such as natural statins, to combat high cholesterol levels. Among the emerging trends is the search for foods that dissolve cholesterol, often hailed as the best anti-cholesterol medicine nature has to offer. In fact, we can really find foods that can help us here. These foods include oats and barley with their beta-glucan fibres, red yeast rice with monacolin K, Jerusalem artichoke with inulin, garlic with allicin, avocado packed with monounsaturated fats and sterols, and for example omega-3 fatty acids. All these substances in food are known as natural statins, which work to reduce cholesterol levels in the bloodstream. The substances work by binding cholesterol in the digestive system and helping to reduce the absorption of cholesterol into the blood, or by inhibiting enzymes in the liver that are involved in cholesterol production. Additionally, there’s a growing interest in cholesterol-lowering teas, regarded by some as a natural recipe for lowering cholesterol. Plants that are often mentioned are green tea, hibiscus, ginger, cinnamon, turmeric, holy basil, dandelion, fenugreek, lemon balm and rosemary.

It is heartening to see that the interest in finding natural solutions without drugs, which we address extensively on our blog, is gaining momentum as it encourages us to rethink our lifestyle choices and make room for natural approaches in our pursuit of heart health.

In this comprehensive article, we delved into the critical connection between cholesterol management and stress reduction. High cholesterol levels silently threaten overall health, increasing the risk of heart disease and stroke. We explored how incorporating dietary fibre and effective stress management techniques could help lower cholesterol levels and enhance well-being. We started by understanding the vital role cholesterol plays in our bodies, including its significance in the brain and nervous system. Then, we discussed when cholesterol became problematic, introducing the concepts of 'good' and 'bad' cholesterol. We dissected the impact of low-density lipoprotein (LDL) cholesterol as the 'bad' plaque-forming cholesterol and high-density lipoprotein (HDL) cholesterol as the 'good' cholesterol. Balancing cholesterol levels is crucial for cardiovascular health, which can be achieved through lifestyle modifications, dietary choices, and stress reduction techniques. We emphasized the importance of fibre-rich foods, dietary supplements like psyllium and flax seeds, and stress management practices, including mindfulness meditation. Additionally, we highlighted the role of vitamins, minerals, and plant extracts in stress management and overall well-being.

Try Viva la Gaia!

In the Viva la Gaia online store, we have prepared two types of fibre for you, flax seed and psyllium fibre, with extremely favourable properties for lowering cholesterol blood levels.