What is cholesterol and should we eliminate it from our diet?

Cholesterol is a fat chemical that is produced by the cells of the body, especially in the liver. The body uses cholesterol to produce hormones, especially sex hormones, vitamin D, bile and other activities.

Each person's liver produces about 2 grams of cholesterol per day. When we are stressed, our body produces more cholesterol to secrete more of the stress hormone (cortisol). Cholesterol is also found in many foods, such as meat and eggs. , Animal oils and so on.



Cholesterol is divided into two categories:

1. Low Density Lipoproteins, also called Bad Cholesterol (LDL).

2. High Density Lipoproteins, also known as Good Cholesterol (HDL).

Adequate levels of good cholesterol (HDL) reduce the risk of heart attack and clogged arteries. Good cholesterol helps the body collect bad cholesterol from the bloodstream and the walls of the arteries and into the liver. Bad cholesterol is broken down in the liver and then excreted from the body.

Bad cholesterol (LDL), on the other hand, attaches to the walls of arteries and narrows the bloodstream and reduces the elasticity of the arteries. High levels of bad cholesterol increase the risk of clogged arteries and heart attack.

Symptoms of high cholesterol:

In fact, there are no specific symptoms associated with high cholesterol, so it is recommended that all people from the age of 20 and at least once every five years to check their cholesterol level to be done in time under the supervision of a physician. Be.



Reasons for high cholesterol:

1. Eating foods high in saturated fat or foods high in cholesterol such as eggs, red meat, mayonnaise, pork, fried foods, butter, milk and high-fat cheese, etc. can increase cholesterol. To be.

Lack of nutrients in the diet that reduce bad cholesterol and increase good cholesterol, such as omega-3 fatty acids

3. Obesity and inactivity: Weight gain increases fat mass in the body and slows down the metabolism of fats, followed by an increase in cholesterol. Exercise and physical activity have a significant effect on reducing bad cholesterol and, in contrast, inactivity. Leads to an increase in bad cholesterol.

4. Genetics: In some people, a genetic disorder prevents the body from getting rid of excess cholesterol, which is a very rare disease.

4. Age and gender: With increasing age and wear and tear of organs such as the liver and gallbladder, excess cholesterol is eliminated from the body at a slower rate, and as a general rule, premenopausal women have lower cholesterol levels than men. To be.

5. Stress: As mentioned, the body uses cholesterol to produce sex hormones and cortisol (stress hormone). When a person is under stress, the liver has to produce more cholesterol to help produce stress hormones. And this increases the amount of cholesterol.



6. Liver disease: Bad cholesterol (LDL) is broken down in the liver and then excreted through the bile. In people with liver problems, including fatty liver, this process is disrupted and causes cholesterol to accumulate in the bloodstream and It becomes the tissues of the body.

Other factors that may increase cholesterol include smoking, alcohol consumption, diabetes, and family history.

Diagnosis of high cholesterol:

A blood test can measure bad cholesterol, good cholesterol, total cholesterol, the ratio of bad to good cholesterol, and triglycerides. You should fast for about 12 hours to perform the relevant tests.

As a result of the blood test, the following items are shown as follows:

Total Cholesterol: The amount of total cholesterol that contains good and bad cholesterol.

Less than 200mg / dl: Optimal limit

200-239mg / dl: increase limit

240mg / dl +: Very high

LDL: Indicates bad cholesterol.

Less than 100mg / dl: Optimal limit

100-129mg / dl: Relatively desirable

130-159mg / dl: Limit

160-189mg / dl: High rate

190mg / dl +: Very high

HDL: Indicates good cholesterol levels

Less than 40mg / dl: This is not a good number and a person is at risk for heart disease.

40-59mg / dl: Relatively desirable

60mg / dl +: is the ideal limit and reduces the chances of heart disease.



Triglycerides: Triglycerides are another type of fat in the body, high levels of which increase the risk of clogged arteries and heart disease, and are usually done at the same time as cholesterol tests.

Less than 150mg / dl: normal

150-199: Boundary limit

200-499: High

500+: Very high



How to lower bad cholesterol (LDL) and increase good cholesterol (HDL):

Doctors recommend lifestyle changes as a first step and treatment, which includes:

Modify your diet: Reduce your intake of foods that are high in cholesterol and increase your intake of foods high in fiber such as fruits, vegetables and whole grains. These foods help lower blood cholesterol as well as reduce absorption. They do it in the intestines.

 Use beneficial oils and fats such as olive oil, avocado, coconut oil instead of regular oils.

Choose the right dose and type of dietary supplements that increase good cholesterol and reduce bad cholesterol, such as omega-3, niacin, vitamin B6, etc., and of course you should take them under the supervision of a doctor.

Use medicinal plants such as garlic, green tea, cinnamon, avocado

Exercise: Exercise at least half an hour a day and the easiest exercise is walking.

Weight loss: If you are overweight, be sure to lose weight with a balanced diet and not with undereating.

Losing excess weight helps lower LDL and triglycerides.

If your cholesterol levels are still high by following these tips, your doctor will prescribe cholesterol-lowering drugs.