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What is Cholesterol?

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What is Cholesterol?

What is Cholesterol?

Cholesterol is a sterol synthesized by animal cells and is also a component of the diet found in animal-based foods. Its main function is to maintain the integrity and fluidity of cell membranes and serve as a precursor for the synthesis of vital substances such as steroid hormones, bile acids, and vitamin D. Our body can produce the cholesterol it needs. However, due to the uncontrolled consumption of animal foods, we can intake more cholesterol than necessary. When cholesterol levels in the blood exceed normal levels, it can adhere to the inner walls of arteries in the form of waxy deposits known as plaques, which can lead to narrowing and hardening of the arteries.

However, an increase in cholesterol is not always considered a dangerous situation. This is because cholesterol is classified as good or bad:

High-density lipoprotein (HDL), often referred to as good cholesterol, helps remove excess cholesterol from your body.

Low-density lipoprotein (LDL), known as bad cholesterol, contributes to plaque buildup in the arteries.

Another component in lipid laboratory tests is triglyceride levels. Triglycerides are a type of fat found in the blood. High triglycerides may indicate excess body fat or an increased risk of Type 2 diabetes. They may also be a sign of excessive consumption of foods and beverages high in refined grains or added sugars. Triglycerides can also be elevated in individuals who smoke excessively or consume large amounts of alcohol.

Am I at Risk?

Several factors can increase your risk of high cholesterol, including:

Genetics: There is a genetic form of high cholesterol known as familial hypercholesterolemia that is inherited from parents.

Age: Cholesterol levels tend to increase with age.

Medications: Some medications can raise cholesterol levels.

Obesity: Individuals with excessive body weight or obesity are at a higher risk for high cholesterol.

Diet: Excessive intake of saturated and trans fats can raise LDL cholesterol levels.

Physical Inactivity: Physical activity helps increase HDL cholesterol levels.

Smoking: Tobacco products reduce HDL and increase LDL.

What are High Cholesterol Levels?

In a healthy adult aged 20 and over, a normal cholesterol level is generally considered to be 200 mg/dL. Cholesterol levels above this are typically considered risky. The LDL level, known as bad cholesterol, is expected to be below 130 mg/dL. For HDL cholesterol, normal values are 50 mg/dL in women and 55 mg/dL in men. The serum TG (Triglyceride) level is considered normal if below 150 mg/dL.

How Should One Eat with High Cholesterol?

Consume Foods Containing Plant Sterols and Stanols: Plant oils such as corn oil, olive oil, and soybean oil, nuts like hazelnuts, walnuts, almonds, grains, legumes, vegetables, and fruits naturally contain plant sterols. Research has identified over 200 different sterols. Consuming foods rich in sterols has been shown to have a cholesterol-lowering effect.

Limit Your Intake of Saturated Fats: Saturated fats are commonly found in animal-based foods such as meat and full-fat dairy products. Higher intake of saturated fats has been found to increase LDL cholesterol. Studies have shown that replacing sources of saturated fats with unsaturated fats can help lower both total and LDL cholesterol levels. To help reduce your intake of saturated fats:

  • Include plant oils like avocado, nuts, canola, olive, and peanut oil in your diet.
  • Eat foods rich in omega-3 fatty acids such as salmon, walnuts, and ground flaxseed.
  • Choose low-fat or fat-free dairy products such as fat-free milk, fat-free yogurt, or reduced-fat white cheese and part-skim mozzarella.
  • Avoid trans fats, as they raise LDL levels and are found in highly processed foods. Check the trans fat amount on food labels and ingredient lists of packaged foods.

Eat Fish Rich in Omega-3 Fatty Acids: These acids may not reduce LDL cholesterol levels, but they can help increase HDL cholesterol levels. Additionally, they may help protect heart health against risk factors such as blood clotting and inflammation, thus potentially reducing your risk of heart attacks. Omega-3s are found in fatty fish like mackerel, tuna, salmon, sardines, and lake trout.

Eat Plenty of Soluble Fiber: Dietary fiber is found in fruits, vegetables, beans, lentils, and whole grains. These nutrient-rich foods provide both soluble and insoluble fiber, both of which are important for health. Getting sufficient dietary fiber from a variety of foods is important for everyone.

Studies have shown that soluble fiber from fruits, vegetables, beans, lentils, and whole grains can help lower LDL cholesterol. Soluble fiber forms a thick, gel-like substance in the stomach that helps bind dietary cholesterol from the foods you eat.

  • Eat a variety of fruits and vegetables in different colors.
  • Incorporate foods like beans, kidney beans, chickpeas, lentils, and soy into your diet to transition to more plant-based or vegetarian meals.
  • Ensure that the bread you choose has a label stating it is 100% whole grain or lists whole grains as one of the first ingredients.
  • Limit refined carbohydrates, particularly sources of added sugars such as sweets and sugar-sweetened beverages.