Cholesterol is a fat-like substance found in all cells of our body. On the one hand, it is produced in the liver, on the other hand, it is taken with food. The higher the cholesterol level in the blood, the higher the risk of cardiovascular disease.
What’s the Difference Between Good and Bad Cholesterol?
LDL (Bad) Cholesterol
When LDL cholesterol, known as bad cholesterol, is high in the blood, it sticks to the inner surface of the vessels and forms “plaques”. With the addition of some substances other than cholesterol, these plaques grow and the clots that develop in the cracks formed on them can block the vessels.
HDL (Good) Cholesterol
Unlike LDL, high HDL provides a protective effect against heart attack. When the blood level falls below 40 mg/dL in men and 50 mg/dL in women, the risk of heart diseases increases.
High cholesterol increases the risk of which diseases?
High cholesterol is one of the most important modifiable risk factors for coronary heart disease, heart attack and stroke. The higher the blood cholesterol, the higher the risk. The presence of other risk factors such as high blood pressure and diabetes along with high cholesterol increases the risk even more.
When LDL cholesterol rises in the blood, it begins to accumulate in the structure of plaques on the walls of the vessels that feed the heart and brain. These hard and thick deposits cause arterial walls to thicken and harden. This condition is called hardening of the arteries (atherosclerosis).
Often, a clot formed near the plaque or by the fragmentation of the plaque completely blocks the artery and stops the blood flow, which can result in heart attack and stroke.
Eat a diet that is good for your heart health.
Some of the cholesterol is made in the body, and some is taken from the foods we eat (red meats, poultry and shellfish, eggs, butter, cheese, whole milk). Except those, saturatedand trans fatsEvery food that contains fats that we call and that stimulates the production of cholesterol in our body should be consumed carefully.
So what are saturated and trans fats, and in which foods are they found?
Saturated fats Animal fats are the fats found in animal products and the fats included in the composition of foods made from these products. Also known as solid fat. Butter, plain oil, cream, cream, milk, cheese and meats are foods rich in saturated fats and also cholesterol.
Trans fatsmay occur as a result of heating, frying, or repeated use of oils at very high temperatures, or margarine It can be formed by partial hydrogenation of vegetable oils during the production of Trans fats produced this way solid margarinesIt is also found in some animal-derived products such as whole milk and dairy products, mutton and lamb.
In today’s technology, it is possible to produce margarine without the emergence of trans fats: When full hydrogenation is performed instead of partial hydrogenation, the amount of trans fat in margarine becomes “almost no”. liquid( unsaturated ) are softer and spreadable or liquid margarines made from oils. However, let’s not forget that there is cholesterol in the milk added to them to improve their taste!
Saturated and trans fats, They reduce HDL (good) cholesterol while increasing LDL (bad) cholesterol. They cause LDL cholesterol to accumulate in the arteries. Cholesterol accumulated in the veins, after a while, also prevents the blood flow to the heart and is popular among the people. arteriosclerosisso-called atherosclerosis causes a. As a result, the risk of cardiovascular diseases increases. That’s why saturated fats are unhealthy and should be consumed as little as possible. .
Heart-friendly nutrition tips
Your total daily calories 25-35%to meet from fats,
Saturated fatrate of total calories per day 7%from,
trans fatif the rate %oneless than .
If the remaining fat monounsaturated(monounsaturated- olive oil, hazelnut oil,rapeseed oil) and polyunsaturated(polyunsaturated- sunflower, cornand soyvegetable oils such as oil, fish, nuts).
A daily cholesterol intake of less than 300 mg or less than 200 mg if you have coronary heart disease or if your LDL cholesterol level is 100 mg/dL or higher.
Consuming at least 25-30 grams of fiber every day (whole grain bread and other products, fruits and vegetables, legumes are fiber-rich foods).
Daily salt intake should not exceed 5-6 g.
Drinking moderate amounts of alcohol (2 for men, 1 drink per day for women)
Consuming fish at least twice a week.
Preferring those prepared from low-fat or non-fat milk (such as low-fat cheese and yoghurts) instead of dairy products prepared from whole milk.