What is cholesterol?
Cholesterol belongs to a group of compounds known as sterols. It is only found in animal tissues, while plants contain phytosterols.
Is cholesterol harmful?
In recent times, cholesterol has gained a bad reputation. But is it really harmful? The answer is NO. Cholesterol is vital for every cell in the body, playing a key role in building all cellular and intracellular membranes. It serves as a precursor for many other metabolites, meaning that from cholesterol, the body synthesizes other steroid-structured compounds it needs. Cholesterol is responsible for the synthesis of bile acids, steroid hormones, and the transport of fat-soluble vitamins such as vitamins D, A, E, and K.How is cholesterol produced?
Most cholesterol is synthesized in the liver, with smaller amounts produced in the intestinal lining and adrenal glands. About 2/3 of the body’s cholesterol is produced internally, while the remaining 1/3 comes from food.
Which cholesterol is harmful and which is not?
Since cholesterol is essential for the body’s normal function, the question arises: what makes it harmful? Cholesterol, like all lipids, is insoluble in water. To be transported through the blood, it binds to specific proteins to form lipoproteins. The more lipids in these lipoproteins, the lower their density. There are several groups of lipoproteins, but we will focus on two types:
- HDL (High-Density Lipoprotein): contains fewer lipids and is considered “good” cholesterol.
- LDL (Low-Density Lipoprotein): contains more lipids and is considered “bad” cholesterol.
HDL cholesterol transports cholesterol to your liver, where it is removed from the bloodstream, preventing it from accumulating in the arteries. LDL cholesterol, on the other hand, transports cholesterol directly to the arteries. Cholesterol buildup in the arteries can lead to atherosclerosis, plaque accumulation that may cause a heart attack or stroke.
When assessing the risk of developing atherosclerotic diseases (cardiovascular and cerebrovascular diseases), the atherogenic risk is calculated, which is the ratio of LDL cholesterol to HDL cholesterol.
- Recommended values: up to 3
- Values between 3 and 3.5: moderate risk
- Values above 3.5: high risk.
Atherogenic risk = LDL / HDL
How to Lower Bad Cholesterol and Increase Good Cholesterol?
Lifestyle significantly impacts total cholesterol levels, including the balance between good and bad cholesterol. To maintain good health, it is recommended to lower LDL cholesterol and increase HDL cholesterol. Sources of good cholesterol include olive oil, avocados, omega-3 fish oil (from oily fish), and nuts – essentially, a Mediterranean diet. It is important to avoid foods rich in trans fats and hydrogenated oils. In addition to proper food choices, regular physical activity plays a key role.
LDL Cholesterol
LDL cholesterol can build up on the walls of your arteries, increasing your chances of heart disease. This is why LDL cholesterol is known as “bad” cholesterol. The lower the concentration of LDL cholesterol, the lower the risk of cardiovascular disease.
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