A complete guide to one of the most famous substances in our body.
Probably everyone has heard about cholesterol and that for some reason it needs to be reduced. This organic substance, which is fatty alcohol by its chemical nature, is synthesized by the cells of the body of all animals. In humans, cholesterol is mainly produced by liver cells. Cholesterol plays a very important biological role – it is contained in cell membranes and without it it is impossible to transport substances into the cell and back.
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“Bad” and “good” cholesterol: what’s the difference?
In addition, cholesterol is absolutely necessary for the body to produce such important substances as vitamin D, sex and steroid hormones, and bile acids.
In a word, our body cannot function without cholesterol. However, in the mass consciousness, cholesterol is perceived as something that needs to be fought.
Let’s clear up the many myths surrounding cholesterol.
Myth 1: All cholesterol is bad.
This is far from true. The fact is that in the blood, liquid-insoluble cholesterol circulates as part of complex compounds called lipoproteins. There are two main types of lipoproteins – low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL It is customary to call it “bad” cholesterol, because such complex compounds dissolve easily, cholesterol precipitates and sticks to the walls of blood vessels, forming atherosclerotic plaques blocking them. And this, in turn, leads to cardiovascular diseases, heart attacks and strokes and premature death. Therefore, it is usually proposed to fight with too high levels of “bad” cholesterol.
This is facilitated by overweight or obesity, smoking, a sedentary lifestyle, unhealthy diet, endocrine disorders.
HDL It is considered “good” cholesterol because it promotes the elimination of excess LDL from the body, and thereby protects the cardiovascular system from disease. Until recently, it was generally accepted that, ideally, there should be a lot of “good” cholesterol in the blood, and little “bad” cholesterol. However, the results of new studies suggest that not everything is so simple. It turned out that too much HDL is also bad, in this case, the risk of cardiovascular disease increases dramatically.
Myth 2. “Cholesterol” food is to blame for everything.
Our body produces about one gram of cholesterol per day. Another 200-300 milligrams, depending on the diet, comes from food. That is, food is far from the main source of cholesterol in the body. At the same time, if you eat foods rich in cholesterol, this does not necessarily lead to an increased level of this substance in the blood.
The fact is that we mainly get cholesterol from animal fats, primarily from saturated fat, which are abundant in fatty red meat, sausages, sausages, and other meat products, as well as in fatty dairy products. In addition, blood cholesterol rises due to transjirovwhich is rich in fast food.
Therefore, experts recommend reducing the presence of saturated fats in the diet. But if you eat:
eggs, lean red meat, chicken, turkey, fish, seafood, fresh vegetables, fruits, nuts, seeds, olive oil, grains and legumes,
it will not only not lead to an increase in the concentration of cholesterol in the blood, but will also bring many health benefits.
Myth 3. Cholesterol levels can only be reduced by taking medication.
Statins (drugs to lower cholesterol) really allow you to effectively keep it under control. However, they are not a panacea – if you lead an unhealthy lifestyle, move little, suffer from overweight or obesity, smoke, drugs may not work. So before you start taking statins, try get rid of bad habits, exercise, lose weight, give up saturated fats and start eating right. Perhaps this will be enough to keep cholesterol from rising too much.
11 foods to be wary of because of trans fats – in our gallery:
Frozen pizza. It’s convenient, of course, but it’s too harmful.
Source: legion-media.ru
Confectionery fat. A cheap alternative to butter is sometimes used in baking. Read the ingredients on the package!
Source: unsplash.com/CC0
Microwave popcorn. Some brands have yet to phase out trans fats.
Source: www.unsplash.com
Margarine. Margarine with trans fats is gradually disappearing from the shelves, but you should be vigilant.
Source: www.unsplash.com
Fried chicken. Especially in unverified places!
Source: unsplash.com/CC0
Fish in batter. Tasty, but not always useful.
Source: www.unsplash.com
French fries. Again, questionable establishments may use oils containing trans fats because they are cheap.
Source: unsplash.com/CC0
Donuts and muffins. Fatty and lush pastries are also under suspicion.
Source: unsplash.com/CC0
Coffee brightener. He is also “dry cream” and “coffee creamer”. Even the fattest UHT cream will be healthier!
Source: Flickr.com/CC0
Chips. Basically, trans fats are no longer contained in them, but a little-known or cheap brand can do this. Read the ingredients!
Source: www.unsplash.com
Crackers. Another case when it is better to trust a proven brand. A small producer can save money by including trans fats.
Source: www.unsplash.com
Myth 4: If I’m at a healthy weight, I don’t have to worry about my cholesterol.
Cholesterol levels are affected by a complex combination of many factors – genetics, lifestyle, nutrition, thyroid function, level of physical activity, sleep, medication, metabolic patterns. Therefore, you should not focus only on weight – there are thin people with high cholesterol, and obese people with normal cholesterol.
Myth 5. You only need to check your cholesterol level after 40.
In fact, this is far from the case. Experts recommend the first time to take an analysis for the concentration of cholesterol in the blood between 9 and 11 years, the second time – in the interval between 17 and 21 years, and then retake the analysis every 4-6 years. If you have a family history of heart attacks and strokes, smoke, have diabetes, or have heart disease, you should get your cholesterol checked more frequently.
In mature and old age, in men from 45 to 65, and in women from 55 to 65, it is recommended to check the cholesterol level every year or two.
Myth 6. High cholesterol is a male problem.
Not at all. This disorder, like cardiovascular disease, equally affects both sexes. In women, pregnancy, breastfeeding, hormonal disruptions, and menopause can negatively affect cholesterol levels.
Myth 7. If my cholesterol rises, I will notice it.
In most cases, high cholesterol does not cause any symptoms, which is why periodic blood tests are recommended. Atherosclerotic plaques form in the vessels in absolute “silence”, and you only know about your condition when you have a heart attack.
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2023-08-14 08:41:03
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