WHAT IS CHOLESTEROL AND WHY IS IT IMPORTANT FOR THE BODY?

Cholesterol is a fat-like (waxy) substance found in your blood and in every cell of your body. It is essential for life, but too much of certain types can increase the risk of heart disease and stroke.

Why cholesterol is important

Your body needs cholesterol to:

• Build cell membranes
• Produce hormones (e.g. estrogen, testosterone, cortisol)
• Make vitamin D
• Help form bile acids for digestion of fats

Your liver produces most of the cholesterol you need. The rest comes from food.

Types of cholesterol (simplified)

Cholesterol travels in the blood attached to proteins called lipoproteins.

1. LDL – “Bad” cholesterol

• Low-Density Lipoprotein
• Can deposit cholesterol in artery walls
• Leads to plaque buildup, narrowing arteries
• High LDL → higher risk of heart attack & stroke

2. HDL – “Good” cholesterol

• High-Density Lipoprotein
• Helps remove excess cholesterol from arteries and return it to the liver
• Higher HDL → protective for the heart

3. Triglycerides (often measured together)

• A type of fat used for energy
• High levels increase cardiovascular risk, especially when combined with high LDL or low HDL

Where cholesterol comes from

Your body (major source)

• Liver makes ~70–80% of cholesterol

Food (minor but important)

• Animal-based foods:
• Egg yolks
• Red meat
• Organ meats
• Full-fat dairy
• Saturated and trans fats raise LDL more than cholesterol itself

What happens when cholesterol is too high?

• Fatty plaques form in arteries (atherosclerosis)
• Reduced blood flow
• Can lead to:
• Heart attack
• Stroke
• Peripheral artery disease

Often there are no symptoms until serious disease develops.

Healthy cholesterol levels (general guide)

Type	Desirable Level
Total cholesterol	< 5.2 mmol/L
LDL	< 2.6 mmol/L (lower if high risk)
HDL	> 1.0 (men), > 1.3 (women)
Triglycerides	< 1.7 mmol/L

(Targets may differ based on individual risk)

Key takeaway

👉 Cholesterol is necessary, but balance matters.
👉 Focus on lowering LDL, raising HDL, and managing overall cardiovascular risk through diet, exercise, and lifestyle.

HOW DOES DIET AFFECT CHOLESTEROL?

Diet affects cholesterol mainly by influencing how much LDL (“bad”) cholesterol your liver makes and clears, rather than by the cholesterol content of food alone.

Here’s a clear, practical breakdown.

1. Fats matter more than cholesterol in food

❌ Saturated fats (raise LDL)

These tell your liver to produce more LDL cholesterol.

Common sources:

• Fatty cuts of red meat
• Processed meats (sausages, bacon)
• Butter, ghee
• Full-cream milk, cheese, cream
• Coconut oil, palm oil

👉 Key point: Reducing saturated fat can significantly lower LDL.

❌ Trans fats (worst for cholesterol)

• Increase LDL
• Decrease HDL (“good” cholesterol)

Found in:

• Margarine with hydrogenated oils
• Commercial baked goods
• Deep-fried and fast foods

👉 Best advice: Avoid as much as possible.

✅ Unsaturated fats (improve cholesterol)

These help lower LDL and/or raise HDL.

Monounsaturated fats

• Olive oil, canola oil
• Avocado
• Nuts (almonds, peanuts)

Polyunsaturated fats

• Omega-3 (fatty fish: salmon, sardines, mackerel)
• Omega-6 (soybean oil, sunflower oil)

2. Dietary cholesterol: less impact than once thought

• Found in egg yolks, shellfish, organ meats
• Has less effect on blood cholesterol than saturated fat for most people
• Some people (“hyper-responders”) are more sensitive

👉 For most healthy adults: eggs in moderation are acceptable

3. Fiber lowers cholesterol (very important)

Soluble fiber reduces LDL by:

• Binding cholesterol in the gut
• Increasing cholesterol excretion

Best sources:

• Oats, barley
• Beans, lentils
• Apples, pears
• Psyllium husk

👉 Aim for 25–30 g fiber/day

4. Sugar & refined carbs raise triglycerides

High intake can:

• Increase triglycerides
• Lower HDL
• Promote fatty liver → worsens cholesterol balance

Sources:

• Sugary drinks
• White bread, pastries
• Excess white rice

5. Plant sterols & stanols (cholesterol blockers)

• Naturally found in nuts, seeds, legumes
• Added to some fortified foods
• Can lower LDL by 5–15%

6. Alcohol: dose matters

• Small amounts may raise HDL
• Excess raises triglycerides and LDL

👉 Moderation is key.

Practical “cholesterol-friendly” eating pattern

Mediterranean-style diet

• Fish 2–3×/week
• Plenty of vegetables & fruits
• Whole grains
• Nuts & seeds
• Olive oil as main fat
• Limited red meat & processed food

Simple swaps that work

Instead of	Choose
Butter	Olive or canola oil
Fatty meat	Fish or skinless chicken
White rice	Brown rice or mixed grains
Sugary snacks	Nuts or fruit
Full-cream dairy	Low-fat dairy

Key takeaway

👉 Type of fat > amount of cholesterol in food
👉 Increase fiber & unsaturated fats
👉 Reduce saturated fat, trans fat, and sugar

WHAT ARE CHOLESTEROL LOWERING FOODS?

Cholesterol-lowering foods work mainly by reducing LDL (“bad”) cholesterol, improving HDL (“good”) cholesterol, and lowering inflammation.

Here is a clear, evidence-based list, grouped by how they help.

🥣 1. High-soluble fiber foods (most powerful)

Soluble fiber binds cholesterol in the gut and removes it from the body.

Best choices:

• Oats & oat bran
• Barley
• Beans (black beans, kidney beans, chickpeas, lentils)
• Apples, pears
• Okra, eggplant
• Psyllium husk

👉 Aim for 5–10 g soluble fiber/day

🥑 2. Healthy fats (replace saturated fat)

These lower LDL and support heart health.

Monounsaturated fats

• Olive oil (extra virgin)
• Avocado
• Nuts (almonds, peanuts, cashews)

Polyunsaturated fats (especially Omega-3)

• Fatty fish: sardines, mackerel, salmon, tuna
• Chia seeds, flaxseeds
• Walnuts

👉 Eat fish 2–3 times/week

🌰 3. Nuts & seeds

• Almonds, walnuts, pistachios
• Sunflower seeds, sesame seeds

👉 ~30 g/day can reduce LDL by 5–10%

🍓 4. Fruits & vegetables rich in antioxidants

They reduce oxidation of LDL (key in artery damage).

Top picks:

• Berries (strawberries, blueberries)
• Citrus fruits (orange, pomelo)
• Leafy greens (spinach, kale)
• Cruciferous vegetables (broccoli, cabbage)

🌱 5. Plant sterols & stanols (cholesterol blockers)

They compete with cholesterol absorption in the intestine.

Natural sources:

• Nuts, seeds
• Legumes
• Whole grains

Fortified foods (if available):

• Sterol-enriched spreads, milk, yogurt

👉 Can lower LDL by 5–15%

🍵 6. Tea & soy

• Green tea, black tea
• Soy foods: tofu, tempeh, edamame, soy milk

👉 Soy protein may reduce LDL modestly

🍚 7. Whole grains (instead of refined carbs)

• Brown rice
• Quinoa
• Whole-wheat bread
• Millet

🚫 Foods to limit (very important)

These raise LDL:

• Fatty red meat
• Processed meats
• Butter, ghee
• Full-cream dairy
• Coconut & palm oil
• Fried & sugary foods

Simple daily cholesterol-lowering plate

• ½ plate: vegetables
• ¼ plate: whole grains
• ¼ plate: fish/legumes/tofu
• Fat: olive oil or nuts

Key takeaway

👉 Eat fiber + healthy fats + plant-based foods
👉 Replace saturated fat, don’t just “add” healthy foods
👉 Consistency matters more than perfection

WHAT ARE CHOLESTEROL LOWERING SUPPLEMENTS AVAILABLE IN AMWAY?

Here are some Amway/Nutrilite supplements that are often used with the goal of supporting cholesterol and heart-related aspects of health. Note that effectiveness varies, and you should consult a healthcare professional before starting any supplement.

Nutrilite Mixed Soy Protein & Lecithin With Vitamin E

Nutrilite Lecithin‑E

Nutrilite Soy Protein Drink

🧠 Supplements related to cholesterol support

1. Nutrilite Mixed Soy Protein & Lecithin With Vitamin E
Contains soy lecithin and plant protein. Lecithin is known to emulsify fats, which may help support healthy lipid metabolism. Soy protein itself is also associated with modest improvements in cholesterol when part of a balanced diet. (Amway Brunei)

2. Nutrilite Lecithin‑E
A lecithin supplement that can act as a fat emulsifier. While direct evidence for cholesterol lowering is limited, lecithin is often included in formulations intended to support lipid processing.

3. Nutrilite Soy Protein Drink
A plant-based protein source low in saturated fat and cholesterol-free. Replacing higher saturated-fat protein with plant protein may modestly support healthier cholesterol levels as part of dietary changes. (Nutrilite)

Other Amway/Nutrilite items sometimes associated with circulation or heart health

(Not strictly marketed as “cholesterol lowering”, but often included in cardiovascular support routines.)

• Nutrilite CH Balance – a softgel with green tea extract (rich in catechins), promoted for maintaining already-normal cholesterol levels. (Amway Malaysia)
• Nutrilite Garlic Heart Care – contains garlic extract, traditionally considered supportive of heart health and sometimes linked to cholesterol/vascular benefits. (Ubuy Malaysia)
• Heart health packs that combine fish-derived omega-3s, coenzyme Q10, and green-tea compounds (some markets). (Xtralapz)

Notes before taking supplements

• Claims about cholesterol effects for these supplements may be modest and not equivalent to prescription therapy.
• The degree of impact on LDL, HDL or total cholesterol varies widely among individuals.
• Some products (like those with green tea extract or garlic) have evidence suggesting general cardiovascular support, but results for cholesterol lowering may not be strong in clinical trials.
• Consult a healthcare provider if you have high cholesterol, are on medications (especially statins), or are pregnant/breastfeeding.