What Is Cholesterol

Cholesterol is a type of fat found in the blood and in some foods. It is used to make hormones and vitamin D. It’s a waxy, fat-like substance in the blood. It helps form cell membranes and makes hormones. Cholesterol also blocks certain substances in blood from getting to blood vessels and organs. Cholesterol levels can be affected by diet, exercise, age, family history, and genes.

Higher levels of cholesterol can cause:

Build-up of plaque on the intestines, Build-up of plaque in the blood vessels, inflammation of the blood vessels, disease of the blood vessels

When high cholesterol is not controlled, it may result in an increased risk of developing heart disease.

A person's body can make all the cholesterol it needs. But, when the body needs more cholesterol, the liver produces it. Foods like meat, eggs, and high-fat dairy products increase cholesterol levels.

People with high cholesterol levels are at a higher risk for developing heart disease, which includes coronary artery disease, stroke, and heart attack.

High blood cholesterol is called hypercholesterolemia and can lead to health problems.

Treatment focuses on lowering cholesterol by changing the diet, exercise, or medicines.

Some of the major sources of cholesterol are eggs, meat, poultry, and high-fat dairy products.

Doctors will also recommend lifestyle changes, including quitting smoking and exercise.

High cholesterol can lead to serious health problems like heart disease or a stroke.

The most popular ways doctors manage high cholesterol are:

Lowering the amount of cholesterol in the diet

Taking medication, such as statins

Doctors will also recommend lifestyle changes, including quitting smoking and exercise.

High levels of cholesterol in the blood can lead to a build-up of fatty deposits in the walls of the artery. If the buildup continues, the artery walls can grow thick and stiff. This buildup can lead to artery disease, which may cause a heart attack.

The Good News

Cholesterol is not all bad. Both saturated and unsaturated kinds help blood cells to function properly and help us to absorb vitamins.

Heart scientists recommend getting as much as 30% of your daily calories from fat. This means consuming some form of fat at every meal, such as a lean meat, mayonnaise, or nuts.

The Bottom Line

This is one of the most important things you can do to lower your cholesterol levels.

LDL cholesterol is the bad cholesterol. LDL causes the buildup of fatty deposits on the artery walls.

HDL cholesterol is the good cholesterol. HDL works to clean the arteries by taking the bad cholesterol (LDL) out of the blood and back to the liver.

Cholesterol can be lowered by a low-fat diet, exercising, and smoking cessation.

Healthy Heart Breakfast

1 greek yogurt with strawberries

1/2 whole-wheat English muffin toasted

1/2 cup of low-sugar, no-sugar-added cranberry sauce

Here's why your breakfast is healthy:

This breakfast is a hearty balance of protein and carbohydrates, which will keep you full and energized all morning long.

Choosing whole-grain breads and grains as opposed to refined versions will make this meal even healthier and provide you with more fiber to help keep your digestive system healthy.

How is cholesterol measured?

Your health care professional may measure your total cholesterol with a blood test. This includes HDL, LDL, and triglycerides.

What are HDL and LDL?

HDL is the "good" cholesterol. It helps transport cholesterol out of the bloodstream to the liver where it can then be broken down. LDL is the "less good" cholesterol. The more LDL in the blood, the higher the risk of artery disease.

What is triglycerides?

Triglycerides are fats which are carried in the blood. Triglycerides are made of three fatty acids and glycerol. Fatty acids in the blood also come from food.

A diet high in cholesterol can raise blood cholesterol levels.

Saturated fat, found in some meats, organ meats, and dairy products, can also increase blood cholesterol levels.

How To Tackle Cholesterol:  

Common sources of cholesterol

Cholesterol is present in many foods we often eat.

Beef, lamb, pork, chicken

Butter

Cream

Mayonnaise

Beige and cream cheeses like cheddar and Swiss

Egg yolks

Creamed or whole milk

Most oils, like vegetable, corn, soy

Animal fats, like lard

Processed foods, like donuts and many cereals

Salmon

What is low cholesterol?

Cholesterol levels are usually considered "normal" when they're less than 200 milligrams per decilitre.

High cholesterol

How do I know if I have high cholesterol?

The National Heart, Lung, and Blood Institute recommends that adults have a fasting cholesterol screening every five years.

What are cholesterol levels for adults?

Cholesterol levels for adults are broken down into four different categories.

Below 200 mg/dL: Low risk

201-239 mg/dL: Borderline high risk

240 mg/dL and above: High risk

Above 300 mg/dL: Very high risk

How can I lower my cholesterol levels?

You may lower your cholesterol levels by following an appropriate diet and lifestyle. You may also be able to lower your cholesterol by taking certain medications.

Eat cholesterol-free foods- Know what you're eating, Learn the foods and nutrients your body needs

Eat the right foods and not too much food.

Know when to eat certain foods that are bad for you.

Wash down those food items with water and fruit juice.

Get a feel for how long your body needs.

When you prepare food, do it carefully so you don't cause any harm. If you cook it yourself, make sure to follow safe recipes.

Prepping your food- Store your food well.

Store your food in the fridge.

Use glass containers.

Store your food in a freezer before it gets to warm up.

Store your food in the microwave or oven after it's hot (or frozen)

A healthy, wholesome meal is not only delicious, but also takes some planning. And at the end of the day, you're managing a huge amount of resources and time.

Know your body fats and cholesterol levels

The best way to cut back on your cholesterol is to eat small amounts of fat. This will help you avoid the risk of getting heart disease. However, if you don't exercise regularly, then it's important to know what foods are high in cholesterol. For example, eating a lot of dairy or saturated fats can shorten your lifespan by 20 years or more.

Avoid processed foods- Know before you buy

Don't choose foods that are too processed

Food hygiene is not just about buying food

People often don't realize that the act of eating food is a part of our biology. We have to eat food, and sometimes it's natural to choose a certain kind or texture, but it's still important to make sure that we're following good hygiene practices.

Eat your heart out! - Eat a healthy diet

Find an exercise routine to help you lose weight

Hold yourself accountable for your efforts

Control your weight and make sure it stays down!

Build a proper eating plan to lose weight

Stop eating fatty foods! - Know your limits and what you can eat

Find out what you can eat to lose weight

Pick a plan that works for you and stick to it

Eat healthy at work with your colleagues

Keep a food journal and track your progress

Eating healthy is much more than just eating something. You need to understand what you eat, how much of it, and how long it takes to digest.

Cholesterol is very important for your health, and you can eat it in moderation. Be mindful of what you eat and how you consume it. Don't eat too much because it has the potential to raise blood pressure, cholesterol, and insulin levels.

Eat your heart out if you want to lose weight. If you have any other tips on how to lose weight, please feel free to share them in the comments below!