What is cholesterol and why is it important to health?
Cholesterol is a waxy, fatty substance found in the blood. It is crucial for the formation of cell membranes, the production of certain hormones and the synthesis of vitamin D. However, high blood cholesterol levels can increase the risk of cardiovascular disease.
What are the main causes of high cholesterol?
The main causes include a diet rich in saturated and trans fats, a sedentary lifestyle, obesity, smoking, excessive alcohol consumption, as well as genetic factors. Modifying these risk factors can help manage cholesterol levels.
How is cholesterol measured?
Cholesterol levels are measured by a blood test. This test, called a lipidogram or lipid profile, measures total cholesterol, LDL-cholesterol (bad cholesterol), HDL-cholesterol (good cholesterol) and triglycerides.
What are normal cholesterol values?
Normal values vary according to age and sex, but in general, total cholesterol below 200 mg/dL is considered desirable. LDL-cholesterol below 100 mg/dL is optimal, while HDL-cholesterol above 60 mg/dL is preferable, as it reduces the risk of heart disease.
How can I reduce my cholesterol levels naturally?
To reduce cholesterol naturally, we recommend a diet low in saturated fats and cholesterol, rich in fiber (fruit, vegetables, wholegrain cereals) and omega-3 fatty acids (fatty fish, nuts). Regular physical activity and maintaining a healthy weight are also essential.
What treatments are available for high cholesterol?
In addition to lifestyle modifications, medications such as statins can be prescribed to help reduce cholesterol. These drugs are effective in reducing the risk of complications such as heart attacks and strokes.
Does cholesterol affect children and teenagers?
Yes, although less common, high cholesterol can also affect children and teenagers. A balanced diet and plenty of physical activity are recommended for all ages to maintain healthy cholesterol levels.
What's the difference between HDL and LDL cholesterol?
HDL (high-density lipoprotein) cholesterol is often referred to as "good cholesterol", as it helps to remove cholesterol from the blood by carrying it back to the liver, where it can be eliminated. High HDL levels are associated with a reduced risk of heart disease. On the other hand, LDL (low-density lipoprotein) cholesterol, or "bad cholesterol", can accumulate in the walls of blood vessels, increasing the risk of cardiovascular problems.
Is it possible to consume too much good cholesterol?
Yes, although rare, it is possible to have too much HDL. Studies suggest that extremely high levels may be linked to an increased risk of heart disease. It's important to maintain a balance and consult a healthcare professional to determine optimal cholesterol levels.
What foods should be avoided to maintain healthy cholesterol levels?
To maintain healthy cholesterol levels, it is advisable to avoid foods rich in saturated fats and cholesterol, such as red meat, full-fat dairy products, eggs, and certain oils such as palm oil. It's also advisable to limit consumption of processed foods and fast food, which often contain harmful trans fats.
Can dietary supplements help manage cholesterol?
Certain supplements, such as plant sterols, soluble fibers like psyllium and omega-3s, can help manage cholesterol. They can help reduce LDL cholesterol and maintain a healthy lipid balance. However, it's crucial to consult a healthcare professional before starting any supplement, especially if you're already taking medication.
What impact does stress have on cholesterol?
Stress can indirectly influence cholesterol levels by encouraging cholesterol-raising behaviors such as poor diet, excess alcohol consumption and a sedentary lifestyle. In addition, stress can directly affect lipid levels because stress hormones influence fat metabolism. Managing stress through relaxation techniques, regular physical activity and good nutrition is essential to maintaining healthy cholesterol levels.
