Cholesterol plays a vital role in the body beyond the production of hormones and vitamin D. As cases of high cholesterol increase, Cholesterol Alarmingly, this raises questions: How can we control its levels and avoid the dangers of heart disease?
In this report, we discuss in detail everything you need to know about cholesterol, its causes, types, and symptoms, in addition to tips for maintaining healthy levels.
What is cholesterol?
Cholesterol, according to the National Heart, Lung, and Blood Institute (NIH), is a waxy substance that is essential to the human body, plays a vital role in the production of hormones and vitamin D, and aids in digestion.
Although the body is able to produce all of its cholesterol needs, it can also be obtained from some of the foods we eat.
What causes high cholesterol?
The Centers for Disease Control and Prevention (CDC) in the United States notes that high blood cholesterol levels can lead to a buildup of fat in the walls of your arteries.
This buildup causes the arteries to narrow and harden in a condition known as atherosclerosis.
This condition greatly increases the risk of heart disease and stroke.
Things that cause high cholesterol
According to To Mayo Clinic, There are several factors that contribute to high cholesterol levels. These factors include a diet high in saturated and trans fats, lack of physical activity, smoking, and obesity.
Aging and genetic factors also play a role in increasing the risk of high cholesterol.
What are the types of cholesterol?
The official website of the National Health Service in the United Kingdom explains:NHSThere are two main types of cholesterol: low-density lipoprotein (LDL), known as “bad” cholesterol, and high-density lipoprotein (HDL), known as “good” cholesterol.
There is another type of fat in the blood called triglycerides.
What are the symptoms of high cholesterol?
Interestingly, high cholesterol often doesn’t cause noticeable symptoms, notes the National Heart, Lung, and Blood Institute. For this reason, it’s recommended to have regular blood cholesterol checks.
In rare cases, signs may appear such as yellow deposits around the eyes or under the skin, known as lipomas, or the appearance of a white ring around the iris called a corneal arcus.
What is a normal cholesterol level?
Regarding normal cholesterol levels, the Centers for Disease Control and Prevention (CDC) It varies by age, gender, and other risk factors.
In general, a total cholesterol level of less than 200 mg/dL is considered ideal, and an LDL level of less than 100 mg/dL is considered ideal.
As for HDL, it is preferable to be 60 mg/dL or higher, while triglycerides should be less than 150 mg/dL. However, it is necessary to consult a doctor to determine the ideal levels for each individual based on his or her specific health condition.
What are the ways to lower cholesterol naturally?
Nutritionist Sarah Abu Khalaf revealed the best ways to lower cholesterol levels naturally.
In an interview with Al Jazeera Mubasher, she stressed that following a healthy lifestyle, including a proper diet, exercising and quitting smoking, is the main key to controlling cholesterol levels.
She added, “Although diet is effective in most cases, some people, especially those who suffer from high cholesterol due to genetic factors, may need to take medications under medical supervision.”
What foods should you avoid to lower your cholesterol levels?
Regarding foods to avoid, Sarah warned against foods rich in saturated fats, especially red meat, and advised moderation in eating them and focusing on veal instead of lamb.
She also stressed the need to avoid trans or hydrogenated fats, which are found in abundance in Arabic sweets, margarine, cakes and cream.
Regarding healthy foods, the nutritionist pointed out the importance of unsaturated fats such as olive oil, and fatty acids such as omega-3 found in fish, especially salmon.
“Nuts, especially walnuts, and seeds such as flax seeds, are also good sources for improving good cholesterol levels,” she added.
Does being overweight affect cholesterol levels?
Sarah stressed the vital role of exercise in improving cholesterol levels, saying, “Studies confirm that practicing 30 minutes of exercise for 5 days a week, or 20 minutes of intense aerobic exercise for 3 days a week, helps reduce levels of harmful LDL cholesterol and improve levels of beneficial HDL cholesterol.”
Regarding nutritional supplements, she explained that omega-3 and plant sources have a positive effect on increasing beneficial HDL cholesterol, without a noticeable effect on harmful LDL cholesterol.
Do eggs raise cholesterol?
She reassured egg lovers, saying, “Eating eggs has no negative effect on increasing cholesterol, and they can be eaten within the permitted quantities that suit each person’s needs.”
Sarah concluded her speech by emphasizing the close relationship between excess weight and high cholesterol levels, noting that following a healthy diet and exercising not only helps in losing weight, but also in significantly reducing harmful cholesterol levels.
In conclusion, understanding cholesterol and its effects on health is crucial to maintaining cardiovascular health.
Through regular checkups and a healthy lifestyle, people can control their cholesterol levels and reduce the risk of diseases associated with it.