Health
The good, the bad, and the confusing aspects of cholesterol
Cholesterol is a complex subject that many may admit they don't fully understand.
Most people have been taught that cholesterol is bad. And for a while, it was thought that dietary cholesterol, the cholesterol found in food, played a big role in increasing blood cholesterol. However, as Healthline reports, recent science has shown that this isn't the case for most people. It's no wonder that cholesterol is still a mystery to many.
What is Cholesterol?
Cholesterol is a fat-like, waxy substance that occurs naturally in the body. Although it's widely thought to be harmful, cholesterol is actually necessary for the body to function. According to Healthline, the body needs cholesterol to make hormones and vitamin D, and cholesterol contributes to the membrane structure of every cell in the body.
What are Lipoproteins?
When people talk about heart health and cholesterol, they're actually talking about lipoproteins, not cholesterol itself. Lipoproteins are structures that carry cholesterol through the blood. There are two main types of lipoproteins: high-density lipoproteins (HDL) and low-density lipoproteins (LDL). According to the Cleveland Clinic, HDL is typically called the “good” cholesterol because it moves excess cholesterol out of the bloodstream to the liver, where it's removed. LDL is the “bad” cholesterol, and too much of it contributes to plaque buildup in your arteries. You need LDL to carry cholesterol to your body's cells, but too much of it is a problem. HDL carries some of the LDL away from your arteries, but other steps are needed to lower HDL. Another lipid in your blood is triglycerides, a type of fat. High triglyceride levels also increase your risk of heart disease, including atherosclerosis, which causes blood vessels to harden.
Dietary cholesterol and blood cholesterol
The amount of cholesterol in your blood and the amount of cholesterol in your diet are different things. Eating foods that contain cholesterol usually doesn't raise your blood cholesterol levels. Blood cholesterol levels are determined primarily by the amount of fat and carbohydrates in your diet, as well as genetics. Some people are genetically predisposed to high cholesterol. Even in people whose blood cholesterol levels are affected by dietary cholesterol (hyperresponders), dietary cholesterol only moderately increases LDL and does not appear to increase the risk of heart disease in these people, according to Healthline.
How to maintain good cholesterol health?
According to Piedmont Healthcare, there are ways to control cholesterol and lipoproteins in a way that is beneficial to your body.
- Choose foods that are low in saturated fats and be mindful of foods that may affect your blood sugar levels.
- Quitting smoking
- Reducing your stress levels may help you avoid eating fatty foods as a coping strategy.
- Exercise regularly
- Losing weight may increase HDL and lower LDL
- Choose low-fat or fat-free dairy products and lean meats
- Including more fiber in your diet can help eliminate excess LDL.
There is a lot of confusion about cholesterol among the general public, but learning the basics of cholesterol can help individuals make more informed decisions about their diet and overall health.
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