Is Cholesterol In Your Food A Concern?
It has long been said that cholesterol in food, called dietary cholesterol, affects the level of cholesterol in the body. Well, let’s pretend that myth has been busted. Science now speaks for itself, but the flaws have been misplaced for a long time. There are other factors in our diet that can easily lead to health problems, especially heart disease.
The relationship between dietary cholesterol and blood cholesterol
While there may still be a relationship between dietary cholesterol and blood cholesterol levels, the dependence between them is not as strong as previous dietary recommendations. According to the Framingham Study, the oldest heart disease study to date, there is no link between dietary cholesterol, blood cholesterol and death from heart disease. The body, when functioning properly, produces all the cholesterol it needs and, more importantly, eliminates the excess.
There are two forms of cholesterol: low-density lipoprotein (LDL), which causes heart health problems when they build up in a person’s arteries and form plaque, and high-density lipoprotein (HDL), which works to remove cholesterol from the body. With this information, it’s easy to understand why it’s important to keep LDL and high HDL cholesterol on target.
Blood cholesterol levels – what’s going on?
If dietary cholesterol doesn’t affect your blood cholesterol levels, what does? According to Daniel Redd, M.D., of Pennsylvania, high blood cholesterol levels occur when the body’s mechanisms for cleaning up excess cholesterol don’t work. Genetic and dietary factors – in addition to ingested cholesterol – are the two main reasons for this purging failure.
So what are the two major dietary causes of high cholesterol? It turns out it’s the kind of fat you eat.
As many people know, not all fats are created equal. Trans fats and saturated fats are thought to contribute to heart disease, while unsaturated fats have the opposite effect. Let’s take a look at each.
Cholesterol- Terms You Need to Know
If high cholesterol – a waxy, fatty substance – is dangerous, then our bodies need cholesterol. Cholesterol belongs to a group of chemicals called lipids, which also includes fats and triglycerides. Cholesterol is found in the body’s cells and membranes and is used to make hormones, vitamin D and bile acids that help digest fats. By producing cholesterol in the liver, the body is able to meet all of these needs.
Saturated fats are found primarily in dairy products and whole meats, while trans fats (sometimes found in processed foods), such as those found in foods such as coconut oil, cocoa butter, palm kernel oil, palm oil and partially hydrogenated oils, can raise blood cholesterol levels. Over time, cholesterol and fats in the blood are deposited on the inner walls of the arteries that carry blood to the heart, called coronary arteries. These deposits narrow the arteries, a condition known as atherosclerosis. It is one of the main causes of coronary heart disease.
Cholesterol in foods such as eggs and dairy products can also raise blood cholesterol slightly, but recent studies have shown that dietary cholesterol intake is unlikely to substantially increase the risk of coronary heart disease or stroke in healthy men and women.
When coronary arteries become narrowed or blocked, blood that supplies oxygen and nutrients cannot reach the heart. This can lead to coronary heart disease (CHD) or a heart attack. The part of the heart that is deprived of oxygen then dies.
Types of cholesterol in the blood
Cholesterol circulates in the blood as lipoproteins, which are made up of lipids (fats) and proteins. The cholesterol in low-density lipoprotein (LDL) is often called “bad cholesterol” because too much LDL in the blood can cause cholesterol to build up and clog arteries LDL carries most of the cholesterol in the blood.
The other type of cholesterol, high-density lipoprotein (HDL) cholesterol, is often called “good” cholesterol because HDL helps carry cholesterol from other parts of the body to the liver, where it is removed from the body and prevents cholesterol from building up in the arteries. from building up in the arteries.
The third type of lipoprotein is very low density lipoprotein (VLDL). It contains triglycerides in the blood. VLDL and high levels of triglycerides are also associated with an increased risk of heart disease. However, VLDL is not routinely measured.
You can refer to bad cholesterol collectively as “non-HDL cholesterol”. Non-HDL cholesterol is a good predictor of cardiovascular disease risk, and in women and people with type 2 diabetes, non-HDL cholesterol is a better predictor of risk than LDL cholesterol.
Types of fats and their effect on cholesterol
Trans fats and cholesterol
Fried foods, processed foods and margarine sticks are the most common examples of trans fats because they are produced during the processing of liquid vegetable oils. These fats increase LDL (bad cholesterol) and decrease HDL (good cholesterol).
Saturated Fats and Cholesterol
This form of fat is found in high proportions in animal products such as fatty meats, dairy products such as cream and butter, and some vegetable oils such as coconut oil and palm oil. Saturated fats raise LDL (bad) cholesterol and HDL (good) cholesterol.
Unsaturated fatty acids and cholesterol
These fats, which are found in plant-based foods such as olive oil, many seeds and nuts, and some seafood, have a positive effect on blood cholesterol. There are two main types of unsaturated fats: monounsaturated fats and polyunsaturated fats.
When it comes to eating, it’s important to keep an open mind. It’s important to study each person on a case-by-case basis, Reid says. Some foods, such as eggs, may be high in dietary cholesterol, but they contain many nutrients, including lean protein and amino acids. Focus on cutting down on processed foods, increasing your intake of whole and fresh foods, and reducing trans and saturated fats.
Scientific studies have been taken into account, and dietary advice has been reassessed regarding dietary cholesterol, a “nutrient of concern.” The latest version of the federal dietary guidelines removes the daily cholesterol limit. That said, it’s still important to be careful when choosing foods that are high in cholesterol. These foods also tend to be high in saturated fat.