Cholesterol
Cholesterol is formed in the liver and intestines. In addition, the natural substance cholesterol is ingested with the daily food. All animal foods contain cholesterol. Cholesterol levels rise when too much animal food is eaten. A distinction is made between the good HDL cholesterol, which ensures the removal of deposits in the vessels, and the bad LDL cholesterol, which promotes the formation of plaques on the vessel walls. Lowering the cholesterol level means lowering the LDL level.
What is cholesterol?
Cholesterol is a fat-like substance, about 90% of which is produced in the body itself and is essential for many metabolic processes, e.g. B. for fat digestion in the bile and the formation of hormones. The smaller portion is ingested through food. Cholesterol is only found in animal foods.
Cholesterol is a fat. Protein-containing shells (lipoproteins) encase the fat so that it can be transported through the blood. The well-known “bad” cholesterol with the low density is called LDL . HDL stands for the “good cholesterol” with a high density . High cholesterol HDL values protect against hardening of the arteries and thus against strokes and heart attacks .
It becomes dangerous when there is too much LDL in the blood. The “bad cholesterol” is then absorbed by the macrophages, the so-called scavenger cells. They stay in the arterial walls and store the “bad cholesterol” there. When too many macrophages accumulate in the arterial walls, they combine to form foam cells. This causes inflammation in the scavenger cells, which results in inflammation of the arterial walls.
The more of the bad cholesterol that swims in the blood, the thicker the deposits can be. It becomes dangerous when one of the arterial walls becomes brittle and the embedded foam cells are flushed out of the artery. As a result of the immediate constipation, the affected person suffers a heart attack.
↳ Further information: Home remedies for high cholesterol
Eating habits, lifestyle and also the medical history of the parents are taken into account when creating a personal profile so that it can be determined during the diagnosis whether the patient has an increased risk of circulatory disorders, stroke and heart attack. In most cases, affected patients can get the high cholesterol LDL levels under control again by changing their lifestyle. Drugs are used to treat the increased cholesterol LDL value in congenital metabolic disorders.
When is cholesterol too high?
The cholesterol LDL value is ideal when it is below 115 mg/dl. Men should have a cholesterol HDL value of at least 40 mg/dl and women at least 46 mg/dl. If the cholesterol levels are higher, the cause must be tested and how the levels can be lowered.
The cholesterol value only needs to be lowered if the value is above 200 mg/dl, the LDL value should not exceed 160 mg/dl and the HDL value should be at least 40. In most cases, those affected can lower their cholesterol levels simply by changing their diet. In some cases, e.g. B. in the case of a congenital dyslipidemia or even after a change in diet, the values must be treated with medication.
How can blood lipid levels be reduced?
Cholesterol HDL and cholesterol LDL values can be influenced by everyone. Regular exercise and good fitness have a positive effect on the fat metabolism. Good cholesterol HDL levels are improved and bad cholesterol LDL levels are lowered. A lot of exercise and at least one hour of sport two to three times a week are ideal.
Healthy eating
When it comes to nutrition, anything can be eaten, but with common sense. A low-fat and healthy diet should be on the menu. Dairy products and meat contain saturated fat and, if not consumed, raise the bad cholesterol LDL. The human body cannot do without saturated fatty acids, they are important for the formation of the good cholesterol HDL.
Rapeseed, flaxseed and olive oil contain unsaturated fatty acids and lower the bad cholesterol LDL. Oat bran is just as good. Its soluble fiber binds the bile acid, so the body produces the natural substance cholesterol from the bile acid. Pectin, a soluble fiber released from grated apples, also lowers the bad cholesterol LDL.
Lower cholesterol naturally
As a rule, one can lower the cholesterol level without drug treatment, e.g. B. through a normal calorie intake combined with sufficient exercise. Here are a few tips:
- Replace saturated fats in meat, sausage and eggs with monounsaturated and polyunsaturated fats in vegetable oils and fish.
- Eggs contain a lot of cholesterol from the yolk and should not be eaten more than 2-3 times a week, including the amounts in sauces or other foods.
- Skinless veal, venison or poultry is healthier than pork or lamb. When it comes to cold cuts, roast meat, boiled ham and poultry sausage are better than salami or liverwurst. Better to avoid offal.
- Saltwater fish contain omega-3 fatty acids that lower LDL levels and should be on the menu about twice a week, while freshwater fish like carp and eel are less beneficial than shellfish or crustaceans.
- A high-fiber diet with wholesome products ensures that cholesterol is transported out of the body. Pasta should not contain eggs.
- Lower-fat dairy products like yogurt, low-fat cottage cheese, and low-fat cheese are better than high-fat ones like whipped cream, fatty cheeses, and whole milk.
- Fruits and vegetables are excellent for a low-cholesterol diet if they are not combined with high-fat components.
- Sweets and snack foods should be consumed sparingly because they increase total calorie intake and therefore cholesterol levels.
- Beverages should contain little to no sugar. Sparkling water and spritzers are better than sugary sodas.
- Pharmacies and health food stores offer dietary supplements such as vitamins and trace elements to lower cholesterol levels.
Lower cholesterol through exercise
Sports such as Nordic walking, cycling, brisk walking or swimming help to lower the bad LDL level. Sometimes sporting activities alone are enough to permanently lower cholesterol levels.
It is important to become aware of harmful eating and exercise habits and to gradually switch to a healthier diet with more exercise. You don’t have to generally avoid all cholesterol-containing foods, as with many things, it depends on the amount. Cholesterol alone does not usually lead to vascular diseases, there are usually other risk factors as well. Your doctor should check your cholesterol levels regularly.
People with high cholesterol levels should be aware of whether their eating habits are responsible for the high value. You should pay attention to your diet and make sure you get enough exercise every day. This does not necessarily have to be a sophisticated sports program, it helps to increase exercise in everyday life such as cycling, brisk walks, taking the stairs instead of the elevator more often.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.