Cholesterol is essential in the body for, among other things. to build cell membranes and to produce hormones and vitamins. These are very important functions, so nature makes sure that this compound is not in short supply. It is not only produced in the liver, but also obtained from food. In the bloodstream it moves with the help of proteins. It is their structure that determines whether cholesterol, broadly defined, is „bad” or „good.” What kind of diet affects the increase of the undesirable type of substance?
What is the relationship between cholesterol and proteins?
Cholesterol as a fat does not dissolve in the blood. Only after binding to special proteins can it be transported around the body. Such molecules, consisting of cholesterol and proteins, are called lipoproteins. It is these that are commonly called cholesterol. There are two types of them:
- Low-density lipoproteins (LDL) deliver cholesterol to cells throughout the body. Because increased amounts of this type of particle have the ability to deposit in the walls of various arteries and in the coronary arteries, it is often referred to as „bad cholesterol.”
- High-density lipoproteins (HDL) trap LDL particles from the blood vessels and carry them back to the liver, where they are removed. For this reason, these particles are sometimes referred to as „good” cholesterol.
Cholesterol is involved in the construction of cell membranes, the production of hormones, vitamin D and substances that facilitate the digestion of fats. Modern lifestyles and unhealthy diets often contribute to the body producing more of this lipid. In such a situation, „bad” cholesterol, the increased amount of which accumulates in the blood vessels then accumulates in the arteries causing their hardening and narrowing, thus impeding blood flow. To vital organs.
How do different types of fat affect cholesterol?
Experts believe that the best way to maintain a healthy balance between the amount of lipoproteins of both densities is to choose foods containing unsaturated fats, limit those rich in saturated fats and eliminate those rich in trans fats. Each of these three types of fats has different effects on cholesterol levels:
- unsaturated, present mainly in fish, nuts, seeds and vegetable oils, can accelerate the absorption and breakdown of „bad” cholesterol in the liver.
- Saturated, found mainly in meat and dairy products, cause the liver to produce more cholesterol. Usually it is their excessive consumption that is the answer to why cholesterol rises.
- trans, contained in vegetable oils, are small solids at room temperature. Manufacturers of processed foods obtain them artificially using a process called hydrogenation.
The extreme harmfulness of trans fats is due to the fact that they not only raise the level of „bad” cholesterol, but also lower the concentration of „good” cholesterol.
What foods are better to avoid?
Saturated fats should make up no more than a few percent of the total daily calories. To achieve this, it is a good idea to limit the consumption of fatty beef, mutton, pork, poultry with skin and full-fat dairy products.
In contrast, foods high in trans fats that are best to stay away from are packaged cakes, cookies and cookies, chips and crackers, as well as any products that have partially hydrogenated vegetable oils in their ingredients.
Cooking methods can also affect the cholesterol content of meals. That’s why it’s a good idea to cut off all visible fat from meat and remove the skin from poultry before cooking, avoid frying and use an oven or grill with a fat-draining system, use wine instead of sauces to bring out the flavor of food, and before eating soup, cool it down, remove the top layer of solidified fat and only reheat it.
What foods are worth including in your diet?
At the same time, it is important to remember that a completely fat-free diet can also be detrimental, as it interferes with the functioning of many systems in the body. For proper cholesterol levels, it is important to simply choose healthy fats. Such foods as fatty fish (salmon, trout, tuna, sardines), nuts and seeds, avocados and olive oil are abundant.
The aforementioned ways of balancing the diet have a beneficial effect not only on cholesterol levels, but also, contributes to improving the functioning of the whole body and to a better well-being.