Cholesterol is needed by every cell. Only its excess is harmful, as cholesterol deposits build up in the walls of the arteries and cause atherosclerosis. So try to keep your cholesterol levels normal and include foods that lower your cholesterol, such as garlic and olive oil, in your daily diet.

High levels ofcholesterolin the blood are sometimes found even in children. What can this excess threaten? Later in life, it leads mainly to the development ofatherosclerosis .

Cholesterol does not dissolve in the blood

Cholesterol is a fatty compound that looks like a soft wax. Our body produces it from 1 to 2 g per day. It takes place mainly in the liver, from where - along with the blood - cholesterol reaches all cells of the body. We need it, among others for building all cell membranes, for good digestion, for the production of hormones (mainly sex) and for the production and assimilation of vitamin D (extremely important, especially when the child is developing and growing). Cholesterol does not dissolve in the blood. Therefore, in order to be able to travel with it, it must bind to special transport proteins. The molecules so produced are technically called lipoproteins (fats are lipids and proteins are proteins). Their core is cholesterol and the so-called triglycerides ( fats ), and the shell is formed by proteins. Lipoproteins differ in density, which is the ratio of fat to protein in each molecule. Those with low density - containing more fat - are marked with the symbol LDL (low density lipoproteins), while those with high density - with more protein - are marked with the symbol HDL (high density lipoproteins). The job of the LDL particles is to deliver cholesterol to the cells, which only take up as much as they need it. Surplus HDL particles are collected from cells and transported back to the liver. Here some are used, among others to produce bile acid, and the rest - if it is not too much - is broken down and excreted by the body. So HDL does a good job, which is why it is popularly called "good" cholesterol. In turn, LDL delivers so much cholesterol to the cells that some of it builds up in the form of plaque in the walls of the arteries.it is commonly referred to as "bad" cholesterol.

Important

As the latest research shows, the oxidation of "bad" cholesterol particles makes it more easily penetrate the walls of blood vessels, which promotes the formation of atherosclerotic lesions. In order to reduce the oxidation of LDL, you need to reach for the so-called antioxidants These include vitamins E, C and provitamin A (beta-carotene), which must not be missing in our diet. B vitamins and chromium also affect the level of cholesterol in the blood.

High cholesterol may cause arteriosclerosis

Elevated cholesterol levels promote the development of atherosclerosis. This is especially the case with LDL. The inner layer of the arteries should be smooth and elastic, which allows the vessels to contract and expand. The so-called Cholesterol deposits (also known as atherosclerotic plaque) build up in the walls of the arteries, thus narrowing and stiffening them. This deposition of fatty substances is called atherosclerosis. Although plaque can appear in any artery, it is most common in the coronary and carotid arteries that supply the brain with blood. Clogging of the lumen of the artery and the formation of blood clots is the most common cause of heart attacks and strokes.
There is no single standard for cholesterol levels common to all people. Its concentration depends on many factors, including on how old a person is, whether he is generally he althy, whether he suffers from diabetes, hypertension, smokes or leads an active lifestyle. In European countries it has been assumed that in an adult human the concentration of total cholesterol in the blood should not be higher than 200 mg / dl (e.g. in the USA - 220 mg / dl). Remember that levels above 260 mg / dl increase the risk of a heart attack four times. The blood tests that we do every now and then usually measure your overall cholesterol level. If it reaches the level of 200 mg / dl or if it is our first test in life, additional analyzes must be performed, broken down into the so-called LDL and HDL fractions (variants) and determine the concentration of triglycerides. It turns out that a person who has 200 mg / dl of total cholesterol, but only 40 mg / dl of "good" cholesterol, is at a greater risk of atherosclerosis than one whose total concentration reaches e.g. 230 mg / dl, but there are 75 mg / dl of "good" cholesterol. Among us, there are very lucky people, i.e. people with a high concentration of HDL in the blood - over 70 mg / dl. If the overall level of cholesterol and its "bad" fraction is normal, it is known as the so-called longevity syndrome. The average life expectancy in men is then extended by an average of 5 years, and in women by 7 years. Women live by 6 years on average. - 10 years longer than men, among others becausethanks to the estrogen produced by the ovaries they have a slightly higher level of HDL (unfortunately, this ends with the menopause).
There are also people who tend to have excess LDL particles. These may be a family predisposition. Genetically determined disorders in the removal of LDL cholesterol from the blood serum are known as familial hypercholesterolaemia. Overall cholesterol can then be 400 or even 600 mg / dL! Fortunately, these are rare cases. 1 in 500 babies are born with this genetic defect. These babies are treated with LDL-apheresis, which cleans the blood of excess cholesterol from the blood. In some people, high LDL cholesterol levels can be caused by a disease, such as hypothyroidism or chronic kidney failure. The amount of total cholesterol in the blood also rises during prolonged stress. However, the most common cause of an increase in blood cholesterol is the consumption of excessive amounts of animal fats, containing the so-called saturated fatty acids.

Vegetable fats do not contain cholesterol

From 20 to 40 percent Cholesterol found in all tissues of our body comes from food, more precisely - from animal fats. Not only fatty pork or beef meat abounds in cholesterol, but also offal (e.g. liver, kidneys, lungs, cerebellum), eggs (or actually only their yolk), fatty milk and its products (interestingly, garlic slightly lowers cholesterol levels, that is why, for example, 100 g of cream butter contains 230 mg of cholesterol, and in the same portion of garlic butter there is "only" 170 mg). Poultry, commonly considered low in cholesterol, is such as Vegetable fats do not contain cholesterol. The inscription on some oils "without cholesterol" is therefore just an advertising gimmick, which suggests that there are also vegetable oils with cholesterol that are worse for our he alth. You can eat both margarines (but soft, in cups) and vegetable oils without fear. There are also food products that even lower cholesterol and it is worth reaching for them often. These include, in particular, products with a large amount of fiber, incl. whole wheat bread, oatmeal, dark rice, fruit (fresh and dried), vegetables. Margarine has also appeared on our market, containing the so-called plant stanols - natural substances that prevent the absorption of some of the cholesterol in our food. When arranging your menu, remember that a total diet should not contain more than 300 mg of cholesterol. As shown by studies conducted in England, umen who supplied the body with about 390 mg of cholesterol every day, its blood level quickly increased by as much as 5%.

You must do it
  • Fish Eat at least twice a week, e.g. cod fillet, tench, sea salmon or pike perch. Remember that he althy eating specialists recommend grilled and boiled fish.
  • Fats Avoid lard, lard, butter or hard margarines. Add vegetable oils (except coconut and palm), preferably raw oils to your meals.
  • Meat and cold cuts Choose lean meats: turkey, chicken, rabbit and veal. And avoid goose meat, duck meat, pork, and offal. Remove the skin from the poultry. Boil the meat, stew it without browning it, bake it in foil, on a wire rack. Do not fry (especially in breadcrumbs which absorb fat like a sponge). Eat poultry, lean ham and sirloin from cured meats. Definitely avoid pates, brawn, canned meats.
  • Fruits and vegetables Eat as much as possible, up to 2 kg per day (including dinner potatoes). They are rich in vitamins and fiber. Fiber, especially water-soluble fiber, reduces blood cholesterol levels. daily diet should be about 30 g.
  • Cereal products It is better to replace white bread with a dark one. Avoid cakes. Eat more groats, oatmeal and dark pasta (e.g. buckwheat).
  • Eggs Only eat a whole egg once a week. If you like a lot, you can eat more protein, which is cholesterol-free.

Drugs to lower cholesterol

Unfortunately, an increase in the amount of cholesterol in the blood or an incorrect ratio between its fractions usually does not cause any disturbing symptoms for a long time. It is only when our arteries are narrowed by at least half that we notice that "something is wrong": we get tired more easily, we may have difficulty concentrating and remembering. In very rare cases, cholesterol deposits in the skin and appear as thickenings, usually in the area of ​​the eyelids, in the crook of the elbow, under the breasts. Or they can form as lumps on the tendons of the wrists and Achilles tendons. Scientific studies have shown that lowering total cholesterol in the blood by 1% reduces the risk of a heart attack by 2%. Chances for Longevity increases if at the same time it is possible to reduce the level of triglycerides and to adjust the ratio of HDL to LDL in a beneficial way. In many cases it is enough to change the diet and switch to the so-called hygienic lifestyle. However, sometimes medications are necessary in the fight against cholesterol.

Cholesterol under control

Doctors recommend that menthe first blood cholesterol tests were performed around the age of 35, and women over 40. Then, if the results are normal, the analyzes should be repeated at least every 5 years. There are exceptions to this rule. If there is a family history of high cholesterol in the blood and a person has died from a heart attack or stroke, the first test should be done between the ages of 12 and 18, and should be repeated every year. Obese, diabetic, hypertensive people, sedentary people, smokers and postmenopausal women should be checked more frequently.

When your cholesterol is too high and when it's too low

Cholesterol levels can fluctuate from day to day, and even throughout the day. In order to precisely determine its level, several measurements are made and the average is taken from them. The concentration of cholesterol and triglycerides is measured by examining a blood sample taken on an empty stomach (we can eat the last meal the previous day around 18.00). The level of total cholesterol and its fractions: LDL and HDL are determined. Concentration is determined in mmol / l or in mg / dl. When it is equal to 5 mmol / L, it corresponds to approximately 200 mg / dL.

Diet reduces cholesterol

It's true that a low-fat diet and exercise can only reduce cholesterol by about 10 percent. But this "barely" is sometimes a chance for a life. So, let's get to work! If your cholesterol levels are borderline, you can try to lower them a bit by switching to a low-fat diet, eating more vegetables and fruits, losing excess weight, doing sports at least three times a week. avoiding stress, high-alcohol drinks and caffeine, and quitting smoking If a change in diet and lifestyle does not help (this happens in about 20% of people with high cholesterol), the doctor chooses the right therapy. However, you have to try. US scientists, who conducted an interesting experiment. 400 volunteers measured the level of LDL and HDL, and then divided them into 4 groups. The first one did not change the current lifestyle. The second one started playing sports. She was on a low-fat diet, which lasted a year, and then the volunteers had their cholesterol measured again. ę that LDL decreased significantly only in the fourth group, which was active and ate sensible nutrition. Increased cholesterol is usually associated with the so-called abdominal obesity. If the waist circumference is greater than 89 cm for a woman and 102 cm for a man with normal breathing and not pulling the abdomen, this is a signal that you need to lose weight. But yes,to lower cholesterol at the same time. Remember to eat more often, but in small portions and compose meals in such a way that they are as varied as possible.

Foods That Lower Cholesterol

  • Czosnkowi
    Dr. Arun Bordia, an Indian cardiologist, did an experiment. He divided 432 patients with heart attacks into two groups. One ate 2 or 3 cloves of fresh or baked garlic every day for 3 years, the other did not eat it at all. Already in the second year of experience in the group of garlic eaters, deaths due to heart attacks decreased by half, in the third year - by 66%. Blood cholesterol decreased by an average of 10 percent.
  • Olive oil
    Green (extra virgin), cold pressed, is the best. Dr. W alter Willet from Harvard has proven that it has a beneficial effect on our arteries like no other: it lowers LDL levels and does not reduce HDL levels at the same time. In addition, it acts as a good antioxidant, so "bad" cholesterol does not build up so easily in the walls of the arteries.
  • A glass of red wine
    Dr. Eric Rimm of the Harvard University School of Public He alth observed a group of men in their forties who drank 150-250 ml of dry red wine daily for two years. After this time, it was revealed that they had 32 percent. less common coronary heart disease than their abstinent peers. As it turned out, wine raised their level of "good" cholesterol, also had an anticoagulant effect and was an effective antioxidant.
Problem

How many mg of cholesterol is in 100 g:

  • egg white 0
  • soft margarine 0
  • buttermilk 2
  • lean cottage cheese 5
  • milk 2% 8
  • smoked eel 51
  • beef 55
  • hot dogs 60
  • Krakowska 64 sausages
  • veal 69
  • pork 70
  • salami 75
  • fat cheese 90
  • cream 106
  • kabanosów 107
  • pie 123
  • cream butter 220
  • pork liver 290
  • chicken livers 380
  • chicken egg yolks 1790 (in one - approx. 300)

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Category:

Cardiology