He is considered evil and life-threatening, directly linked to proven cardiovascular disease and generally defined as an "enemy" to fight, or at least to reduce. But do you know why? What are the normal cholesterol values and what are the abnormal values?
What is Cholesterol?
Cholesterol is an oily substance that plays important roles in the body, such as building the body's membrane (membrane), producing sex hormones, bile salts, and vitamins.
70% of cholesterol is produced in the liver and other organs in the body, the rest of the cholesterol comes from food.
Why is cholesterol a risk factor?
Cholesterol is carried in the bloodstream on special proteins that the liver produces, named: lipoproteins (lipo = fat, protein = protein). It is common to divide cholesterol into two main types, according to the lipoproteins that carry them: LDL cholesterol, so-called because it has a tendency to form plaque deposits in the blood vessels and "good" cholesterol, HDL, so it is called Removes "bad" cholesterol from the walls of blood vessels.
High levels of "bad" cholesterol in the body can cause medical conditions and life-threatening illnesses such as atherosclerosis, heart attack, stroke, and more. Therefore, it is important to guard against high cholesterol and especially - of "bad" cholesterol. Many of us carry a genetic trait that causes increased cholesterol production, and if that is not enough, we ourselves are contributing to this by consuming foods containing different amounts of cholesterol.
What are the desired cholesterol levels and what are considered abnormal levels?
General cholesterol :
Less than 200 mg / dL - normal
239-200 mg / dL - limit level
240 mg / dL or higher - abnormal level
The "good" HDL cholesterol
60 mg / dL or higher - normal
Less than 40 mg / dL in men - borderline level
And less than 50 mg / dL in women - an abnormal level
The "bad" LDL cholesterol
Less than 100 mg / dL - normal
100-159 mg / dL - limit level
160 mg / dL or higher - abnormal level
What are the food components that increase the amount of cholesterol in the blood?
Saturated fat: It is a fat that is mainly derived from animal foods and is found in small amounts in plant fat, such as coconut oil. Studies have shown a link between high fat-saturated foods and an increase in blood cholesterol, especially LDL cholesterol. The recommendation is to reduce the amount of saturated fat in the daily menu to about 10% of the daily calories.
Trans fat: This is a fat created by a chemical process called plant fat hydrogenation. Although no animal fat and not considered a saturated fat, trans fat also raises the level of LDL in the blood. Therefore, the recommendation is to avoid it as much as possible.
How much cholesterol is allowed in a day?
The current recommendation is for a low-fat diet in which it is preferable to consume up to 25-35% fat out of total calories daily and, as mentioned, limit saturated fat intake to 10% of calories, of which consume no more than 300 mg of cholesterol per day through product preference Lean meat and milk.
Which foods may reduce cholesterol levels
Monounsaturated fat: As there is "bad" and "good" cholesterol, there are oils that can be defined as "good" thanks to the monounsaturated fatty acids they contain: for example, olive oil and canola oil that help lower LDL levels. Thanks to these properties of olive oil, it is considered a staple in the Mediterranean diet recommended.
Nuts and Almonds: Nutritionally, the nuts belong to the group of high-fat foods and include: walnuts, pecans, hazelnuts, macadamia, pistachios, almonds, peanuts, and cashew. Some, like walnuts, are rich in omega 3 fatty acids. In addition, nuts are a source of dietary fiber, phytosterols, protein, and many vitamins and minerals. The recommendation is to consume 30-20 grams of unsalted nuts per day or 150 grams per week, as an alternative to calories for other foods.
Nutritional fiber: They are actually carbohydrates (polysaccharides), found in plants, which are not digested and not absorbed in the small intestine. Research shows that increasing daily dietary fiber intake by 10-5 grams a day can reduce LDL levels by 5%.
Do eggs raise cholesterol?
In the past, eggs were thought to raise blood cholesterol, due to the relatively high cholesterol content of the yolk. However, today it is clear that cholesterol in food in general and egg consumption, in particular, has little effect on blood cholesterol levels. The recommendation is to consume up to 5 eggs per week, except among diabetic and cardiovascular disease patients who need to limit egg consumption, in consultation with a physician or a dietician.
Which supplements may help lower blood cholesterol levels?
Phytosterols are natural substances that resemble their cholesterol molecules. This feature allows them to inhibit intestinal absorption, and decrease blood levels.
According to studies, an average intake of 3-2 grams per day of phytosterols in dietary supplements may contribute to a reduction in cholesterol levels (by 15% -10%) and LDL levels (by 14% -10%).
Essential Fatty Acids Type: Essential for Several Functions in the Body. Among other things, they raise the level of HDL to help create an appropriate ratio of HDL to LDL and help prevent blood clots from forming.
Fish such as salmon, herring, mackerel, and other nutritious fish contain beautiful amounts of Omega 3 and can be consumed with nutritional supplements.
Coenzyme Q10: Statin family drugs inhibit liver cholesterol production. However, these drugs, which are often given to high cholesterol levels, may also delay the production of coenzyme.
