Cholesterol is a fatty substance that is essential for the proper functioning of our bodies. It is a critical component of the structure of the mammalian cell membrane and is a building block for bile acid, vitamin D, and steroid hormones.
When proteins and cholesterol combine, they create lipoproteins, the two main types of which are HDL and LDL. HDLHigh-density lipoproteins, or high-density lipoproteins, are often referred to as “good cholesterol” because they transport cholesterol from the cells to the liver, where it can be broken down or eliminated from the body as waste.
Normally, the body should contain more HDL than LDL. On the other hand, LDL, or low-density lipoproteins, is also known as “bad cholesterol” because it builds up in the walls of blood vessels and can increase the risk of health problems, including heart attacks and strokes. Despite this, cholesterol is not always harmful.
Your body requires it to protect nerves and produce healthy cells and hormones. However, if they are present in excess, they may build up in the artery walls and lead to arterial disease. A blood test can accurately detect levels of HDL and LDL cholesterol.
High cholesterol: an overview
Having too much fat (lipids) in the blood is a symptom of high cholesterol. It is also referred to as hyperlipidemia or hypercholesterolemia.
In the right amounts, fats are essential for your body to function. When you have too much fat, your body cannot utilize it. Excess fat is deposited on the walls of the arteries as a buildup called plaque, which narrows the blood vessels and reduces blood flow through them.
Atherosclerosis is the process by which cholesterol plaques develop. It is also called “atherosclerosis”. If the plaque ruptures, a blood clot can form.
Left untreated, high cholesterol levels can be fatal. The blood lipid panel test is the only method for determining the amount of body fat. Age, gender, and a history of heart disease are some of the few variables that determine whether a person has high cholesterol.
High cholesterol levels increase risk factors for cardiovascular disease, heart attack, and stroke. High total cholesterol contributes significantly to chronic disease in both developed and developing countries as a possible cause of ischemic heart disease (IHD) and stroke.
According to WHO data, 39% of people globally (37% of men and 40% of women) had high total cholesterol in 2008. Worldwide, one third of all cases of ischemic heart disease are caused by high cholesterol . In addition, high cholesterol can be a factor in 2.6 million deaths annually.
Factors affecting the level of harmful cholesterol
diet
Your blood cholesterol level will rise if you eat foods high in cholesterol and saturated fat. Saturated fats and trans fats are found in high amounts in fatty meats, baked goods, full-fat dairy products, processed foods, and fast food. These two forms of fat cause an increase in LDL cholesterol.
Read more: Cholesterol diet plan – types, symptoms and foods to eat
smoking
According to research, smoking causes high levels of bad cholesterol. The level of HDL cholesterol decreases when you smoke. A healthy level of HDL cholesterol is essential for getting rid of excess LDL cholesterol in the arteries; A lower level of HDL may lead to a higher level of LDL.
gender and age
Total cholesterol levels decrease in premenopausal women. On the other hand, women’s LDL levels frequently increase after menopause. Moreover, cholesterol levels usually increase as we get older.
Lack of exercise
Lack of exercise or a sedentary lifestyle can lead to weight gain, which increases the levels of LDL cholesterol in the body. Obesity and overweight increase levels of low-density lipoprotein, lower levels of HDL cholesterol, and raise total cholesterol.
Genetics
The production of cholesterol in the body is greatly influenced by heredity. So having a family history of high cholesterol could put you at risk.
What foods cause high blood cholesterol?
fried foods
Fried foods, such as fried cheese sticks and meats, are high in cholesterol and should be avoided as much as possible. Because they are high in calories and may contain trans fats, which can increase your chance of heart disease and have other adverse health effects.
Moreover, various studies indicate that eating a lot of fried foods has been associated with an increased risk of heart disease, obesity, and diabetes.
Fast food
Fast food consumption is highly linked to the development of many chronic diseases, such as diabetes, obesity, and heart disease. Furthermore, fast eaters typically have higher cholesterol levels, more belly fat, higher levels of inflammation, and poorer blood sugar control.
Conversely, lower body weight, lower body fat, and lower risk factors for heart disease, including higher LDL (bad) cholesterol, are all associated with consuming fewer processed foods and more home-cooked meals.
Full-fat dairy
Butter, whole milk, whole milk, and cheese are high in saturated fat. Therefore, choose skim cheese for cooking, such as Swiss or mozzarella, and keep your weekly cheese intake to no more than 84 grams.
For calcium, go for 1% or 2% skim milk. Look for low-fat or fat-free yogurt options. For example, you can replace the butter with avocado or extra virgin olive oil.
red meat
Ground beef, ribs, roast beef and steaks often contain significant levels of saturated fat and cholesterol. Therefore, focus on low-fat animal protein sources, including baked poultry without skin or 90% lean poultry, as well as lean cuts of meat.
processed meat
In general, processed meats should be avoided due to their low nutritional value and high salt content. Fatty cuts of beef or pork are usually used to make bacon, sausages, and hot dogs.
If you can afford processed meats, choose sausage or deli meats made from lean turkey or chicken that has undergone minimal processing.
baked goods and sweets;
You can develop high levels of triglycerides in the blood, which are dangerous blood fats that increase the chance of coronary heart disease. Instead, make your own desserts at home using recipes that don’t call for a lot of butter or margarine.
It allows you to modify recipes to use healthy alternatives. For example, use olive oil/avocado oil instead of vegetable oil. Additionally, you can use applesauce instead of butter when baking or eat baked fruit as a dessert.
HealthifyMe note
Cholesterol is a waxy substance found in every cell of the body. Although it is essential for healthy body function, excess amounts of LDL (low-density lipoprotein) cholesterol can cause arterial plaques to form. As a result, it may eventually lead to heart disease, stroke, and other problems. Therefore, it is essential to keep your cholesterol levels under control. Foods that cause high cholesterol include fried foods, processed or ready-to-eat foods, unhealthy desserts, baked goods, full-fat dairy products, processed meats, and red meat. In addition, it may also help if you change your lifestyle, such as eating a nutritious diet and exercising more frequently.
Discuss your diet with HealthifyMe
You can improve your metabolic health and maintain healthy cholesterol levels with the features provided by HealthifyMe. HealthifyPro’s approach to a healthy metabolism includes features such as continuous glucose monitoring, real-time feedback from professional trainers and many other features that may be useful.
A lipid profile is a test to determine the number of fats in your blood. Triglycerides and cholesterol are two examples of the lipid class of fats. Test results can show that you have a higher risk of heart disease. However, knowing your cholesterol level will help you create an optimal health strategy. Choosing the one that works best for you is the primary concern. However, here’s what you can do.
HealthifyMe offers various services that help you understand dietary choices related to your cholesterol level and other health challenges. Custom trainers, nutrition plans, food trackers, and activities compatible with your phone are all included in these plans.
HealthifyMe is a complete health management tool with tools to monitor weight loss, water intake, exercise and food intake. Plus, the app provides both men and women with equipment-free home workout videos, making it easy to get in shape and lose weight.
The program also calculates highly individualized diet programs from renowned nutritionists and trainers that take into account your current cholesterol level, target weight, projected BMI, calorie limits, and dietary preferences.
conclusion
Modifying your lifestyle is the first step to lowering your cholesterol. To prevent many serious problems, it is essential to lower high cholesterol levels. It is important to consult your doctor or other medical professional as they can recommend medications that can help.
In addition, you can manage your illness with the help of the HealthifyMe team’s nutrition experts, who will also help you design an ideal diet for you.
