Are eggs the arch enemy of cholesterol, or not?

(THP) For well over 25 years, the egg has been the icon for the fat, cholesterol and caloric excesses in the Standard American Diet (SAD). Tied directly to this is the widely circulated message of limiting egg consumption to lower the risk of heart disease. Well, the facts easily debunk this message.

However, the very well know “dietary cholesterol equals blood cholesterol” still surfaces on various forms of media on a regular basis. On it coat-tails are the mixed messages about avoiding fats and using fat-free food products. But, what are the facts? Does the scientific evidence justify such restrictions?

To begin this Part II, lets do a little scientific review so that we can achieve a real clear picture of this evil called cholesterol, then we can address the issue of fats.

What is cholesterol?
Cholesterol is a lipidic or a type of fatty substance. Also known as a lipid which is a type of fat in the blood. This white crystalline substance is a waxy sterol [steroid] found in animal tissues and various foods. It is normally synthesized by the liver and is important as a constituent of all cell membranes and a precursor to steroid hormones.

Cholesterol is an essential component of mammalian cell membranes where it is required to establish proper membrane permeability and fluidity. This fatty substance is found in the cell membranes and transported in the blood of all animals.

Why do we need cholesterol?
Cholesterol is essential for the structure and function of a host of biological activities within our body. A brief review of the facts will help us to better understand why this lipid is called ‘essential.’

Many people are surprised to learn that this essential component is the precursor molecule for a number of other essential compounds and biochemical functions in the human body. Within the cell membrane, cholesterol functions in intracellular transport, cell signaling and nerve conduction. The myelin sheath is rich in cholesterol, thus providing insulation for more efficient conduction of impulses.

Cholesterol is used in tissue repair; for strengthening cell membranes; it helps regulate membrane fluidity over the range of physiological temperatures; in the liver, cholesterol is converted to bile, which is then stored in the gallbladder. Bile contains bile [acid] salts, which solubilize fats in the digestive tract and aid in the intestinal absorption of fat molecules as well as the fat soluble vitamins of A, D, E and K.

Cholesterol is an important precursor molecule for the synthesis of Vitamin D and our most necessary steroid hormones, including the adrenal gland hormones [cortisol and aldosterone] as well as the well known sex hormones [progesterone, estrogens, and testosterone] and their derivatives. Recently published research indicates that cholesterol may even act as an antioxidant.

There is little danger of cholesterol deficiency because it can be manufactured in the liver from fats, carbohydrates, and proteins. Yes, your body actually makes up to 80% of your the cholesterol found in your body!

How does cholesterol work in the body?
This question more accurately addresses the regulation of cholesterol synthesis. Wherein biosynthesis of cholesterol is directly related to the cholesterol levels present in the body. To date these complex and extensive homeostatic [feedback] mechanisms involved are only partly understood.

Regardless, one way to increase our cholesterol is from eating certain types of fatty foods high in cholesterol such as red meat, and organs such as liver and brain. A higher intake from these foods leads to a net decrease in endogenous production, while a lower intake from food has the opposite effect. The main regulatory mechanism is the sensing of the existing cholesterol levels and the interaction of a series of proteins, enzymes, and associated receptors which regulate our cholesterol level. Once synthesized, the cholesterol can then be utilized throughout our body as identified above.

Cholesterol is oxidized by the liver into a variety of bile acids. A mixture of conjugated and non-conjugated bile acids along with cholesterol itself is excreted from the liver into the bile. Approximately 95% of the bile acids are reabsorbed from the intestines and the remainder lost through bowel elimination.

So there is a circulation of these biliary acids from the liver, where they are produced and secreted in the bile, to the small intestine, where it aids in the digestion and absorption of dietary fats and other substances, then back to the liver. The excretion and reabsorption of bile acids forms what is referred to as enterophepatic circulation.

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The “Good” side of cholesterol.
Thus far, it may be very easy to understand why cholesterol is GOOD! After all, it is ‘essential’ to our body in so very many ways. It is made in our body and is used for a host of biological needs. However, there is a term we often hear – “BAD Cholesterol.” Let’s now review some information to better understand this associated if not misleading terminology.

The “Bad” side of cholesterol.
Probably one of the greatest forms of biased research is the all too familiar efforts to associate eggs with increasing a persons cholesterol. This is minimized by the bad, albeit, confusing press about low density lipoproteins, high density liprproteins and triglycerides.

Obtaining a more accurate perspective on just what these terms mean and how they actually work within our body is our next step.

Some of the terminology.
When people talk about cholesterol as a medical problem, they are usually referring to high cholesterol. To determine if you have a cholesterol concern, you must have your blood tested. Once accomplished, you can then use the following information to understand the findings.

Most of the information about cholesterol can be somewhat misleading. We will begin with the four basic components that are considered to be cholesterol. These are the four components that appear as the results on a fundamental cholesterol exam. We will break it down for clarity.

First recognize that cholesterol is just cholesterol! But here is how the program works. There are the three main categories of fats (lipids) and total cholesterol that are all part of this ‘cholesterol’ paradox associated with your cholesterol blood test. Here they are;

High-density lipoproteins or HDL: This component actually carries cholesterol from the blood vessels to the liver where the body can eliminate it. Not surprising, the HDL is often called the “Good Cholesterol.”

Low-density lipoproteins or LDL: This is what is given credit for building up in the arteries along with other substances. The LDL’s are credited with forming plaque and restricting the blood flow to your heart, brain, and other organs. Based on this association and process, LDL is called the “Bad Cholesterol.’

Triglycerides or ‘trigs’ – more appropriately triacylglycerol or TAG: This is a glyceride or a form of lipid that is the main constituent of vegetable oil and animal fats and is called the blood fat lipid that is also associated with the increased risk for heart disease. So it comes from the foods we eat and is produced in the liver. And following the LDL’s, it is also called “the other bad lipid.”

Total Cholesterol: This is where the math comes in. To calculate the total level of cholesterol you must add the LDL and the HDL levels, plus the triglyceride level which is divided by 5. So the formula is: LDL + HDL + (TAG/5)

Now that you have the fundamentals and some basic terminology to better evaluate your own blood/cholesterol test.

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(THP) Washington D.C. is filled with opportunities to add recreational sports to your routine – providing fun, networking, and of course a sound workout.  So what are the best, most “abulous” recreational sports you can start up to really change your body?  See the list below for challenging activities that combine fun and an incredible, well-balanced workout.

*Note – most of these activities are best suited for those with athletic abilities

• Kickboxing – by kickboxing, we mean real, punching and kicking heavy bags, kickboxing.  This amazing sport requires athleticism, strength, speed, power, agility, and incredible cardiovascular strength.  By adding this sport to your routine, you will inherently develop each of these components, which in turn will drop fat and trim your body better than any sport out there.  Lastly, kickboxing is number one on the list because anyone can start, assuming you have the equipment.  No specific skill set is required to start seeing improvements and you will likely see improvements in your form, power, and body quickly.

• Indoor Soccer - indoor soccer makes the list at number 2 simply because it is one of the best sports that build in high intensity interval training.  With a small field, you are almost always near the ball – which means you are constantly changing direction, accelerating and decelerating your body, driving your heart rate through the roof.  On top of that, if you are the competitive type, you will likely push that heart rate to new levels before you even know it – giving yourself the necessary intensity levels to foster a change in your body.  With indoor soccer, you randomly get recovery periods, so your body is constantly guessing as to when that next all out 30 yard sprint is coming, and you will burn calories like no other assuming you get quality playing time.  Leagues are scattered around the beltway for all types of skill levels, and like most sports, the better you become, the more it will pay off for you in terms of results.

• Swimming – if you’re not sure why swimming is on the list, well then you probably haven’t swam laps for some time.  Swimming makes the list because it is one of the top calorie burning exercises out there; period.  Additionally, it is a very safe environment and can easily be adapted to suit people of any age.  Granted, the working professional is hard pressed to find competitive swimming, however, this is an activity that is simply amazing for you in the heat of the summer.  Swimming engages nearly every muscle in your body, and can be a great cardio workout, and prevent your body from overheating when the sun is beating down.  If swimming for a workout, be sure to pace yourself and start with several slow laps until your body is sufficiently warm (you are breathing hard).  Similar to the interval running workout approach, build in a variation of 5-10 minutes of paced swimming, mixed with sprints of different swimming stroked for the most effective swimming workout.  Finally, be sure to cool down with a few slow laps and avoid jumping straight out of the pool to lie down.  As you likely know, avoid swimming 90 minutes after a meal and be sure a lifeguard or another person is present when pushing yourself hard.

• Tennis - tennis makes the list because of the natural fat-burning heart rate it places most intermediate to advanced tennis players.  A normal tennis match involves sprinting, coordination, power, and mostly endurance – which leads to a healthy heart, and can add lots of and healthy competition to your normal workout routine.  Further, due to the stop-and-go nature of this sport which can be played for a good two hours or more, your body is likely to naturally be in the fat-burning heart rate zone (around 60% of your maximum heart rate).  This is a perfect zone to increase cardiovascular endurance, and you will likely have fun doing so. Tennis can take quite a bit of time to pickup, but if you are up for a challenge and a new way to get some more fat-burning activities into your life, go for it!

Adding most any recreational sport is a good idea to give you variety.  We all can get tired of the same old gym routines, and recreational sports can add socializing to your workout routine.  In general, any of the sports above, along with most other recreational sports, can be considered a “cardio” day in your workout plan.  You should strive to have 2-3 cardio days a week in your plan, along with 2-3 anaerobic activities, such as weight lifting.

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Author:  Alan Zimmerer