Cholesterol is a waxy, fat-like substance produced by the liver that the body uses to build cells, produce vitamins and other hormones. The body needs cholesterol to produce hormones, vitamin D and substances that help digest food. The body produces this cholesterol as needed. However, although the body needs cholesterol, too much of it in the blood can increase the risk of heart disease. Therefore, maintaining cholesterol balance is important for health.
What is Cholesterol?
Cholesterol is a type of lipid fat produced by cells and found in the blood, responsible for hormone production, digestion and cell membrane formation. Cholesterol, which has a waxy fat-like structure, also helps form vitamin D.
The human body produces three-quarters of its cholesterol needs, which is approximately 1 gram per day. The main center of cholesterol production in the body is the liver. Because the liver provides approximately 70% of daily cholesterol production. The rest of the cholesterol produced in the body is produced in the adrenal glands, small intestine and reproductive organs. One-quarter of cholesterol is obtained from animal foods such as egg yolk, cheese and meat.
Cholesterol, which is responsible for cell strength, is a substance that is essential not only for health but also for life. Because even reproduction and multiplication occur through cholesterol. Testosterone and estrogen cannot be produced without cholesterol.
What are the symptoms of cholesterol?
High cholesterol levels in the blood cause a number of symptoms. Symptoms of high cholesterol include chest pain, pain and tingling in the legs, yellow glands due to fat accumulation around the eyes, nausea, fatigue, slow healing of wounds, dizziness, shortness of breath and pale skin. If cholesterol is extremely high, hypertension and stroke can also occur as a result of cholesterol.
Symptoms that indicate high cholesterol levels include:
- Accumulation of yellow fat around the eyelids
- Chest pain (angina)
- Speech disorder
- Tingling and pain in the legs
- Hypertension
- Wounds heal later than normal
- Dizziness
- Nausea
- Fatigue and weakness
- Shortness of breath
- Pale skin
What are the Types of Cholesterol?
Cholesterol, which is necessary for the construction and maintenance of cell membranes, is mainly divided into two as good and bad. Cholesterol is a fatty substance and therefore does not dissolve in water under normal conditions.
Therefore, it is combined with a protein in the liver (packaged) in order to dissolve and be transported in the blood. This combination of cholesterol and protein is called lipoprotein. Of these; LDL-cholesterol (low-density lipoprotein): is bad cholesterol. HDL-cholesterol (high-density lipoprotein) is good cholesterol.
HDL Cholesterol
Good cholesterol, or HDL cholesterol , collects cholesterol in the tissues and allows it to be removed. HDL, a type of cholesterol, helps keep your cardiovascular system healthy. In fact, it helps remove LDL from the arteries. In fact, HDL carries bad cholesterol back to the liver, where it is broken down.
High HDL cholesterol levels protect against heart attack and stroke, while low HDL cholesterol levels increase these risks.
LDL Cholesterol
LDL, a type of cholesterol, is known as the “bad” cholesterol because high levels of LDL lead to hardening of the arteries. First, it can narrow blood vessels, restricting the flow of oxygen-rich blood throughout the body. Second, it can lead to blood clots, blocking blood flow and causing a heart attack or stroke.
It carries bad cholesterol, or LDL cholesterol, to the tissues and causes accumulation on the walls of the arteries. It is not enough to normalize bad cholesterol. Good cholesterol must be increased.
It is necessary to know the level of not only bad cholesterol but also good cholesterol. Another fat that is checked in the blood is triglyceride. Triglyceride is a fat that dissolves in the blood like cholesterol. The relationship between blood triglyceride level and atherosclerosis is not as clear as cholesterol.
What is Cholesterol Used For? What Are Its Functions?
Cholesterol’s functions include protecting the body against microbes under the skin, strengthening red blood cells and nerve tissue, and regulating the body’s water balance. It is very important to keep cholesterol levels at the required level for a healthy life. The functions of cholesterol in the body can be listed as follows;
- Contributes to the structure of cell walls
- Digestion in the intestine produces bile acids
- Allows the body to produce vitamin D
- It ensures the production of certain hormones (reproductive-cortisol) in the body.
Why Do Cholesterol Levels Increase?
Cholesterol is produced in the liver, but it is taken into the body through animal foods. Excessive consumption of these foods and eating foods containing trans fats cause high cholesterol. Being overweight and a sedentary lifestyle also cause high cholesterol. Overweight people often have high triglyceride levels. The reasons for increased cholesterol levels can be listed as follows:
- Not exercising
- Sedentary lifestyle
- Obesity
- A family medical history may also increase cholesterol levels.
Some diseases can also cause an increase in cholesterol. These are inadequate functioning of the thyroid gland, liver diseases, non-microbial inflammatory diseases of the kidney, diabetes, obesity and some medications.
High cholesterol and LDL-cholesterol in the blood is a risk for the patient and high cholesterol is a cardiovascular risk factor. Low HDL-cholesterol (good cholesterol) is also a risk. Because patients with this risk are more likely to develop diseases such as heart attack, stroke, and vascular occlusion.
What Should Cholesterol Values Be?
A total cholesterol level in the blood of less than 200 mg/dL is considered ideal. A level between 200-239 mg/dL is considered borderline cholesterol, and a level above 240 mg/dL is considered high cholesterol. A level below 130 mg/dL in the blood of LDL cholesterol is considered normal, and a level between 130-159 mg/dL is considered borderline high. A level below 35 mg/dL in the blood of HDL cholesterol is considered low.
In summary: Total cholesterol in the blood is expected to be below 200 mg/dL, or LDL cholesterol below 130 mg/dL, or HDL cholesterol above 35 mg/dL.
Every 10 mg/dl increase in LDL-C (bad cholesterol) increases the risk of heart attack by approximately 20%. On the other hand, the risk of heart attack decreases with increasing HDL-C (good cholesterol) levels. Every 1 mg/dl increase in HDL-C reduces the risk of developing cardiovascular disease by 2%.
Experts recommend getting a cholesterol test every five years after age 20. For those with high-risk factors for heart disease, a doctor may recommend an annual cholesterol check.
The test, called a “lipid profile,” is done after you have fasted for 9 to 12 hours. The test results provide a snapshot of your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides (a type of fat in your blood).
How to Lower Cholesterol?
In order to keep cholesterol levels balanced, attention should be paid to nutrition, and caution should be exercised when consuming animal foods, red meat, butter and delicatessen products containing saturated fats. In terms of oil consumption, olive oil, hazelnut oil, sunflower and soybean oil should be preferred. The 3 most important elements for lowering cholesterol are exercise, diet and weight loss.
Exercise
Aim for 30 minutes of physical activity on most days of the week, if not every day. Regular exercise increases HDL cholesterol (good cholesterol) and decreases LDL cholesterol (bad cholesterol). Exercise is especially important for people with a large waistline and those who are overweight (waistline greater than 102 cm for men and greater than 88 cm for women), high triglycerides, and/or low HDL levels.
Diet
In the cholesterol diet, fatty foods and saturated fats should be avoided. During the diet, olive oil should be preferred over butter and margarine. Ready-made and frozen foods should be avoided.
Lose weight
Shedding excess weight can help lower LDL (bad cholesterol) and is especially important for people with a number of risk factors, including high triglycerides and/or low HDL levels and those who are overweight.
If the expected decrease in cholesterol is not achieved as a result of lifestyle changes, the doctor may recommend starting drug treatment. At this stage, the continuity of lifestyle changes is essential to reduce the risk of many diseases. Treatment of high cholesterol must be accompanied by changes in living conditions. Drug treatment without this is not a good solution.
Frequently asked questions about cholesterol
What causes cholesterol?
High cholesterol levels can cause symptoms such as nausea, slurred speech, extreme fatigue, chest pain, shortness of breath, numbness in the limbs, or pale skin.
Is there an example of a cholesterol diet?
TLC (Therapeutic Lifestyle Changes Diet) is also one of the common cholesterol diets. The diet in question was developed in the USA under the National Cholesterol Education Program for people with high cholesterol.
The diet helps lower cholesterol by increasing fiber foods and severely suppressing fat-containing foods without the use of cholesterol-lowering drugs. This is a low saturated fat, low cholesterol eating plan that requires less than 7 percent of calories from saturated fat and less than 200 mg of dietary cholesterol per day. The TLC diet recommends only enough calories to maintain a desired weight and prevent weight gain.
Morning:
* 30 grams of half-fat white cheese
* 2 slices of brown bread
* Tomatoes, cucumbers
* Tea (without sugar)
* 2 walnuts or 6-8 hazelnuts
Search:
* 2 -3 whole wheat grissini
* Unsweetened tea or herbal tea
* 1 serving of fruit
Noon:
* 150 grams of white meat (Chicken, fish, turkey)
It will be boiled, grilled or baked in the oven.
* 1 bowl of soup
* 2 thin slices of brown bread
* Lots of salad (without oil)
Search:
Probiotic yogurt
Evening:
* 1 serving of vegetable dish (meatless, low-fat)
* 1 bowl of light yoghurt
* 2 thin slices of brown bread
* Salad/raw vegetables (without oil) if you wish
Search:
* 1 glass of light milk
* 1 serving of fruit
Note: 1 boiled egg can be eaten instead of 1 slice of white cheese 1-2 times a week.
Stay away from sugary foods.
Consume legumes at least twice a week.
What are triglycerides? What should be the normal values?
Another fat that is checked in the blood is triglyceride. Triglyceride is a fat that dissolves in the blood, like cholesterol. Triglyceride is produced by the body and can be taken in through food.
Studies have shown that people with high triglyceride levels also have a higher risk of heart disease. A normal triglyceride level should be less than 150 mg/dl. Values between 150 and 199 mg/dl are borderline. If your triglyceride level is between 200-499 mg/dl, it is high; if your level is above 500 mg/dl, it is a very high triglyceride level.
What should be the cholesterol levels in children?
Although cholesterol levels are not considered very important in children, high cholesterol has become one of the most common health problems in children in recent years. Since the problems that high cholesterol levels can cause occur over a long period of time, high cholesterol does not cause any noticeable symptoms in childhood.
If the mother and father have high cholesterol problems, the probability of their children having high cholesterol problems increases. Because familial predisposition is also effective in high cholesterol. There are also certain cholesterol limits for people between the ages of 2-19. While 170 mg-dl is considered normal for children, 170-199 is stated as the limit value. Values over 200 are considered high. It is essential to control high cholesterol in childhood. Because high cholesterol is a factor that triggers cardiovascular diseases. In fact, controlling high cholesterol can prevent cardiovascular diseases that may occur in the future.
Although cholesterol levels are not considered important in children, there are certain limits for people between the ages of 2-19. These are the accepted total cholesterol measurement values for children. While 170 mg-dl is considered a normal value, 170-199 is considered a limit value, and values over 200 are considered high.
Is cholesterol harmful?
Excessive amounts of cholesterol in the blood gradually (over the years) accumulate in the vessel wall. As a result of this accumulation, narrowing and blockage occur in that vessel. Problems and diseases related to the vessel in which cholesterol accumulates occur. The signs and symptoms of high cholesterol are often not due to a sudden increase in cholesterol, but are the result of long-term high cholesterol causing cholesterol accumulation in the vessel wall.
Cholesterol accumulation in the vessels that feed the heart (coronary arteries) causes problems such as chest pain, heart attack, and heart failure as a result of blockage and narrowing in these vessels. As a result, the patient may need coronary bypass surgery (surgical removal of the narrowing) or angioplasty (widening of the narrowed coronary artery with a balloon). Cholesterol accumulation in the neck vessels that feed the brain causes paralysis, speech disorders, unsteady walking, and loss of consciousness.
Cholesterol accumulation in the kidney veins can lead to high blood pressure and kidney failure. Cholesterol accumulation in the main artery (aorta) is also dangerous. Cholesterol deposits that break off here can block smaller veins and cause many different problems. They can block the veins that feed the intestines and cause intestinal death, block the eye veins and cause blindness, block the leg veins and cause gangrene, etc. When problems related to high cholesterol occur, the patient may be late; therefore, it is very important to prevent high cholesterol and reduce it if it is high.
What are the foods that lower and raise cholesterol?
To lower cholesterol levels, it is necessary to avoid foods rich in cholesterol. Foods such as egg yolk, animal fats, offal, processed delicatessen products, margarine, trans-fat foods, mayonnaise, and red meat are among the foods that increase cholesterol.
In terms of reducing cholesterol and calorie intake, consuming whole wheat bread is recommended as a nutritional recommendation. Consuming too much of foods such as hazelnuts and walnuts does not help to lower cholesterol. However, it is recommended to consume nuts such as hazelnuts and walnuts in certain amounts. It can be said that eating 2-3 walnuts a day has positive effects on cholesterol.
Fruits and vegetables should definitely be consumed in sufficient quantities. Fruits and vegetables also play a big role in a normal diet. White meat, fish, and turkey can be consumed to keep cholesterol balanced. Salt does not increase cholesterol. There is no direct connection, but people who consume too much salt may experience an increase in their blood pressure. If cholesterol is also high in people with high blood pressure, the risk factors for cardiovascular disease increase.
Here are 11 cholesterol-lowering foods that effectively reduce cholesterol levels, as listed in a report by Harvard Health:
- Oat
- Barley and whole grains
- Beans
- Eggplant and okra
- Hazelnut
- Vegetable oils
- Fruits (Especially citrus fruits, strawberries, apples, grapes)
- Soy and soy-based foods
- Oily fish (Salmon, tuna , sardines, etc.)
- Fiber-rich foods
Foods containing high levels of bad cholesterol (LDL) were listed in the same report as follows:
- Red meat
- Whole milk
- Margarine
- Hydrogenic oils
- Baked goods
What causes high cholesterol?
High cholesterol can cause dangerous cholesterol and other deposits to build up on the walls of your arteries (atherosclerosis). These deposits (plaques) can reduce blood flow through your arteries, which can lead to complications such as:
- Chest pain
- Heart attack
- Stroke
High cholesterol levels are a risk factor for heart disease, stroke, and peripheral artery disease. The mechanism is the same for all three diseases, as plaque buildup in the arteries reduces the blood flow that these blood vessels provide, affecting the function of cells and organs.
Atherosclerotic heart disease or narrowed coronary arteries in the heart can cause angina symptoms when the heart muscle is not supplied with enough oxygen to work.
Do cholesterol medications have side effects?
Every effective drug can have the same unwanted effects. Cholesterol drugs also have some rare side effects. However, these problems almost always disappear when the drugs are stopped and do not cause permanent damage.
The negative effects of cholesterol drugs on liver function are that it is not necessary to stop the drug until liver function tests increase fourfold. Muscle pain and fatigue are also rarely seen in those using cholesterol drugs. Creatine kinase (CK) levels, which are very rare signs of muscle wasting, are corrected when the drug is stopped even if they increase 10-fold. Other side effects are all simple problems that are tolerated.
Does stress raise cholesterol?
There is a connection between stress and cholesterol. Because stress causes an increase in stress hormones such as adrenaline and noradrenaline. The increase in these substances in the blood causes an increase in cholesterol, and in people who are obese or diabetic, it causes an increase in blood sugar.
Does smoking raise cholesterol?
In people who smoke, good cholesterol levels in particular drop, and bad cholesterol levels may begin to rise; however, there is no direct link between smoking and cholesterol. Smoking is a risk factor for vascular disease on its own. Considering that cholesterol is also a risk factor for atherosclerosis, the risk becomes much higher when the two risk factors come together.
Do eggs cause cholesterol?
Eggs are one of the most beneficial and nutritious foods. A whole egg contains all the nutrients needed to turn a single cell into a chicken.
However, eggs have gotten a bad rap because the yolk contains high cholesterol. Eating a few eggs a day does not cause a significant increase in cholesterol levels. Studies have shown that consuming up to 3 eggs a day is completely safe for healthy people.
Eggs have many benefits for body health. The impressive benefits of eggs can be listed as follows;
- Eggs are high in lutein and zeaxanthin. These high levels mean that eggs contain antioxidants that reduce the risk of eye diseases such as macular degeneration and cataracts.
- Eggs are also rich in choline, which plays an important role in all cells.
- Consuming eggs is also important for bone and muscle health, as eggs contain high amounts of quality animal proteins.
- Studies have revealed that eggs also increase feelings of fullness.