Role of Cholesterol

The body needs some cholesterol to function normally. It helps build cell membranes, produce vitamin D and certain hormones, and plays a role in the function of nerves, muscles, skin, liver, and intestines.

Types of Cholesterol

LDL - Bad Cholesterol

Too much LDL cholesterol in the blood increases the risk of plaque buildup. This plaque accumulates on artery walls, causing atherosclerosis.

Coronary artery disease occurs when plaque builds up in the arteries of the heart, causing them to harden and narrow. This restricts blood flow, reducing the oxygen supply to the heart. This can lead to various cardiovascular problems.

HDL - Good Cholesterol

HDL is a type of lipoprotein that carries excess cholesterol from tissues and blood vessels back to the liver for processing and removal. Maintaining healthy HDL levels can reduce the risk of heart attack and stroke.

What are Normal Cholesterol Levels?

Total cholesterol is considered normal below 5.2 mmol/L. A level between 5.2 and 6.2 mmol/L is borderline high, while above 6.2 mmol/L is considered high, significantly increasing cardiovascular risk.

LDL cholesterol in healthy individuals should be below 3.0 mmol/L. 3.4 mmol/L or higher is considered high, and above 4.1 mmol/L is very high, increasing the risk of heart attack and stroke. For individuals with a history of heart disease, diabetes, or multiple risk factors, LDL should be kept below 1.8 mmol/L to prevent complications.

HDL cholesterol protects blood vessels. In men, HDL below 1.0 mmol/L and in women below 1.3 mmol/L is considered low, increasing the risk of atherosclerosis and early heart disease.

Causes of High Cholesterol

Diet: Consuming a diet high in saturated fat and cholesterol (such as animal fats and organ meats).

Lack of Exercise: Inactivity reduces the body's ability to remove excess cholesterol.

Stress: Prolonged stress can affect cholesterol metabolism.

Genetics: Some genetic factors cause the body to produce more cholesterol.

See details on the causes of high cholesterol.

Risks of High Cholesterol

High cholesterol, especially high LDL, can cause serious health problems, such as:

Coronary artery disease

Peripheral artery disease

Carotid artery disease

Stroke

Managing Cholesterol

Some ways to manage cholesterol include dietary changes, increased physical activity, and stress management.

Regular exercise, at least 30-45 minutes per day, 4-5 times a week, is also an effective way to lower cholesterol.

Diet:

Increase fiber intake: Soluble fiber, especially from fruits, vegetables, and oats, helps reduce the absorption of bad cholesterol.

Choose healthy fats: Prioritize unsaturated fats from avocados, nuts, and vegetable oils, while limiting saturated fats from animal fats, fried foods, and fast food.

Limit cholesterol from food: Reduce cholesterol intake from animal sources such as red meat, organ meats, and high-fat dairy products.

Choose foods rich in plant sterols: Plant sterols compete with cholesterol during absorption, helping to lower bad cholesterol. Sources of plant sterols include nuts (flax seeds, cashews, almonds), whole grains (wheat germ, whole wheat bread), vegetables, and fruits (broccoli, onions, carrots, spinach).

Prioritize plant-based proteins: Beans, nuts, and mushrooms are healthy sources of protein and can replace some red meat. Consider a Mediterranean or DASH diet.

Exercise regularly: Helps increase good cholesterol (HDL) and decrease bad cholesterol.

Manage weight: Being overweight or obese increases the risk of high cholesterol.

Quit smoking and limit alcohol: These are significant risk factors for cardiovascular health.

Regular health checkups: Monitor cholesterol levels and other risk factors.

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