Some Myths and Facts About Cholesterol

 Some Myths and Facts About Cholesterol

Cholesterol is a type of fat found in the blood. Simply put, the fat present in the blood is called cholesterol. It helps keep every cell in the body alive. Therefore, the presence of cholesterol in the blood—which is produced by the liver—is a normal occurrence.

The liver of an adult produces 1,500 milligrams of cholesterol every day. While the liver generates 85 percent of the cholesterol in the body, the remaining 20 percent is obtained through diet. However, if excess cholesterol accumulates in the body or its levels in the blood become too high, it can cause blockages in blood vessels, leading to serious heart-related problems. This increases the risk of a heart attack.

Types of Cholesterol

There are two main types of cholesterol: LDL (Low-Density Lipoprotein)—often referred to as "bad" cholesterol—and HDL (High-Density Lipoprotein)—known as "good" cholesterol.

LDL is commonly called "bad" cholesterol. Its levels increase due to factors such as the excessive consumption of saturated fats (fats that melt only at specific temperatures), cholesterol-rich foods, junk food, overproduction of cholesterol by the liver, and a high intake of sugary foods and alcohol.

HDL (High-Density Lipoprotein)

HDL is considered "good" cholesterol. The Role of Cholesterol

Cholesterol plays a vital role in the body's biological functions and assists in the production of sex hormones. It is also involved in the conversion of sunlight into Vitamin D.

When Does Cholesterol Become Harmful?

Cholesterol levels in the body can rise due to two main factors: the consumption of highly processed foods, or the body producing an excessive amount of cholesterol (which can sometimes be due to genetic factors). These factors lead to an increase in the amount of cholesterol in the blood. Elevated cholesterol levels raise the risk of various health issues, including heart disease, obesity, high blood pressure, and diabetes.

How Is Cholesterol Detected?

The amount of cholesterol in the body can be determined through a "lipid profile" test. This is a comprehensive blood test used to measure cholesterol levels, which must be performed while fasting (on an empty stomach). Generally, a blood cholesterol level below 200 milligrams per deciliter (mg/dL) is considered normal; levels above this threshold require caution.

Certain conditions or circumstances may indicate or lead to cholesterol-related issues, including:

Having high blood pressure, obesity, or thyroid disorders; a family history of heart disease or high blood cholesterol; excessive alcohol consumption; or long-term use of contraceptive pills. Ways to Control Blood Cholesterol Through Diet

Choosing Cooking Oil: Before purchasing any cooking oil, you should consider three components: saturated fat, polyunsaturated fat, and monounsaturated fat. Saturated fat is harmful to health; therefore, the lower its content, the better. It remains solid even at room temperature and is typically derived from animal sources.

Monounsaturated fat is beneficial for the body, so a higher content is considered desirable; it is obtained from plant sources. A higher content of polyunsaturated fat is also beneficial. Monounsaturated fat is generally considered superior to polyunsaturated fat. Since saturated and trans fats are detrimental to health, it is best to keep their levels as low as possible.

While nuts (dry fruits) are not entirely free of cholesterol, they contain a high proportion of healthy fats. Therefore, consuming items like cashews, almonds, and walnuts daily can help prevent an increase in "bad" cholesterol.

Green leafy vegetables, fruits, and legumes are rich in fiber, which helps prevent the accumulation of cholesterol in the body.

You should consume at least one clove of raw garlic daily. This helps reduce cholesterol-related issues and assists in maintaining a balanced cholesterol level. It is also common practice to include a salad with your meals. Salads can be consumed not only alongside meals but also whenever you feel hungry. Eating items such as carrots, radishes, cucumbers, onions, and tomatoes can help reduce 'bad' cholesterol.

You should aim for 30 to 45 minutes of regular exercise every day. This enhances the body's ability to clear fat from the bloodstream, preventing it from remaining there for long periods.

Furthermore, to control cholesterol, you should avoid fried or sautéed foods, red meat, junk food, processed items, sugary foods, soft drinks, alcohol, and cigarettes. Excessive consumption of these items—along with heavy alcohol intake—leads to an increase in 'bad' fats. Similarly, those who consume meat should avoid eating it daily or ensure that their intake remains balanced.