Cholesterol – useful and harmful..

Cholesterol is a waxy substance found in our blood. It’s not “bad” unless we have too much of it. Our body needs it to build healthy cells and for some other functions. But too much cholesterol can pose a problem. Cholesterol circulates in the blood. High cholesterol has no symptoms. A blood test is the only way to detect if we have it. High cholesterol contributes to a higher risk of cardiovascular diseases, such as heart disease and stroke. That’s why it’s important to have our cholesterol tested, so we can know our levels.

Cholesterol is carried through our blood, attached to proteins. This combination of proteins and cholesterol is called a lipoprotein. There are different types of cholesterol, based on what the lipoprotein carries. They are:                               Low-density lipoprotein (LDL). LDL, the "bad" cholesterol, transports cholesterol particles throughout our body. LDL cholesterol builds up in the walls of our arteries, making them hard and narrow.                                                              High-density lipoprotein (HDL). HDL, the "good" cholesterol, picks up excess cholesterol and takes it back to our liver.                                                     Triglycerides, a type of fat in our blood that our body uses for energy.            Total cholesterol, the total amount of cholesterol in our blood based on our HDL, LDL, and triglycerides numbers.

Cholesterol is measured in milligrams per deciliter (mg/dL). The test will usually check the levels of cholesterol and triglycerides in our body. A cholesterol check is called a lipid panel or lipid profile. A lipid profile also typically measures triglycerides, a type of fat in the blood. Too much of the bad kind, or not enough of the good kind, creates the risk. Having a high triglyceride level increases our risk of heart disease. If you are an adult or child, high cholesterol means that you have a total cholesterol above 200 mg/dL. This condition is also called hyperlipidemia.                                                           Optimal Cholesterol Levels                                                                                Total cholesterol                                      About 150 mg/dL

LDL (“bad”) cholesterol                             About 100 mg/dL

HDL (“good”) cholesterol                          At least 40 mg/dL in men and 50

                                                                    mg/dL in women                          Triglycerides                                               Less than 150 mg/dL

What is the problem with cholesterol? Having high blood cholesterol can join with other substances to form a thick, hard deposit called "plaque" on the walls of our arteries As cholesterol (plaque) builds up in the arteries, the arteries begin to narrow, which lessens or blocks the flow of blood. This narrows the arteries and makes them less flexible – a condition known as atherosclerosis.  This narrowing blocks blood flow to and from our heart and other organs. When blood flow to the heart is blocked, it can cause chest pain (also called angina) or a heart attack (also called myocardial infarction). This can lead to a blood clot forming, which can block one of these narrowed arteries causing a heart attack or stroke. High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke. If we have other risk factors such as smoking, high blood pressure or diabetes, our risk increases even more. The more risk factors we have and the more severe they are, the higher our overall risk. High cholesterol can be inherited, but it's often the result of unhealthy lifestyle choices, which make it preventable and treatable. A healthy diet, regular exercise and sometimes medication can help reduce high cholesterol.

What is the diet that provides  healthy cholesterol level in our blood? Cholesterol comes from two sources. Our liver makes all the cholesterol we need. The remainder of the cholesterol in our body comes from foods. There are fats in our food and it is very important which kinds of fat we consume. There are fats that can increase the cholesterol in our body. For some people, this added cholesterol means they go from a normal cholesterol level to one that’s unhealthy.  There are four main types of fat in our diets. They are: monounsaturated fats, polyunsaturated fats, saturated fats, trans fats. Trans fats are usually listed as “hydrogenated fats” or “hydrogenated vegetable oils” in the ingredients. Monounsaturated fat and polyunsaturated fat are “healthy’ fats”. They can help to maintain healthy cholesterol levels. Saturated fat and trans fat are “unhealthy” fats. They can raise our “bad” (non-HDL) cholesterol in our blood. Too much cholesterol can increase our risk of having heart attack and stroke, The conclusion is very simple. We should better eat products with unsaturated fats and try to avoid products with saturated and trans fats.

Products with monounsaturated fats are: various kinds of nuts (almonds, cashews, hazelnuts, peanuts, pistachios), olive oil, olives, avocados. Products with polyunsaturated fats are: oily fish like sardines, tuna, mackerel and salmon, rapeseed oil, sunflower oil and corn oil, some nuts like walnuts, pine nuts, sesame seeds and sunflower seeds. Products with saturated fats are: processed and fatty meats like sausages, ham, burgers and bacon, hard cheeses like cheddar, whole milk, cream and ice cream, butter, lard, palm oil and coconut oil. Products with trans fats are: fried foods and takeaways, snacks like biscuits, cakes, pies and pastries, hard margarines made with hydrogenated oil. What may I say to conclude this list? Life is hard. So many delicious and appetizing products, the consumption of which is recommended to be significantly limited. But it is probably better to have a healthy heart. Cutting down on foods and drinks that are high in saturated and trans fats will help to keep our heart healthy and maintain our weight. We can replace some of them with unsaturated fats.

Another essential point should be marked in our  diet. If we are trying to lower our cholesterol, it is good to eat foods that are high in dietary fibre (particularly soluble fibre), because they can reduce the amount of LDL (bad) cholesterol in our blood. We can increase our fibre intake by eating: fruits, vegetables, legumes (such as chickpeas, lentils, soybeans and bean mixes), wholegrains (for example, oats and barley), nuts and seeds.

In addition to cholesterol, our blood also contains a type of fat called triglycerides, which are stored in our body’s fat deposits. Hormones release triglycerides to make energy between meals. Some ways to reduce triglyceride levels include: stick to a healthy diet by following a heart-healthy eating pattern and limiting unhealthy fats, salt and added sugar, opt for water, tea and coffee (without adding sugar) as heart-healthy drinks, instead of sugar-sweetened drinks (such as soft drinks, cordial, energy drinks and sports drinks), include foods with healthy omega-3 fats (for example, fish such as salmon, sardines and tuna).

Some additional remarks how to decrease the cholesterol level.                                                                                                                      Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.                                                                                                                                                                             Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.                                                                                                                                                                 Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lowerLDL.                                                                                                           Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms                                                                                                                                                                      Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight.