Did you know that heart disease is the number one cause of death in Brazil and worldwide? The data is from the World Health Organization (WHO). It is in this context that the subject? Cholesterol? deserves full attention.
He should not be treated as a big "villain", but he has to control the rate of this type of fat present in the blood, because when at high levels, it increases the risk of cardiovascular disease (especially heart attack and stroke).
José Alves Lara, a medical nutrologist and vice president of the Brazilian Association of Nutrology (Abran), points out that cholesterol is a lipid substance produced in the liver. "It is the basis for the manufacture of hormones, DNA and cell membranes, including the brain."
That is, cholesterol is a compound that has functions in the human organism, but its elevation or the imbalance of its fractions generate health harm.
The problem occurs when LDL (known as bad cholesterol) builds up in the veins and arteries of the body. This is a result, among other factors, of poor diet and physical inactivity, as well as factors such as smoking, alcohol, obesity.
Read also: 10 Ways to Take Care of Your Heart Health
It must be understood that to be carried by blood, cholesterol depends on vehicles (called lipoproteins). The main lipoproteins are: LDL cholesterol and HDL cholesterol. cholesterol. When there is excess of LDL in the body, this excess occurs in the artery wall, which hinders blood circulation, which may lead to clogging of the artery and cardiovascular complications.
Despite the thousands of scientific papers in decades (showing the relationship between increased cholesterol and increased risk of cardiovascular disease), we still lose lives, despite the well-informed information offered to all social strata ?, comments Lara.
However, the good news is that there are relatively simple measures that contribute to lowering bad cholesterol and maintaining LDL-cholesterol ("bad cholesterol") levels. Below you can see what they are and you can clarify your main doubts about the subject.
4 Ways To Lower Bad Cholesterol And Boost The Good
1. Balanced diet
Christiane Vitola, a functional nutritionist, points out that a healthy diet and healthy lifestyle are the best way to lower LDL cholesterol, known as "bad" cholesterol. and raise HDL cholesterol, known as "good" cholesterol.
Read also: Triglycerides: Important Information You Need to Know
"There are non-modifiable factors related to cholesterol levels, such as genetics, hereditary conditions (Familial Hyperlipidemia) and age, which require follow-up with health professionals for better therapy," says the nutritionist.
But when it comes to food specifically, some guidelines are very important, according to Christiane:
- Prioritize the consumption of foods that are low in saturated fat, such as lean meats, skimmed milk and dairy products;
- Have a regular consumption of fiber-rich foods such as whole grains and cereals, fruits and vegetables. "These changes contribute to maintaining blood cholesterol levels," says the nutritionist.
- Phytosterols, present in lower amounts in plant-based foods such as soybean oil, fruits and vegetables, and in higher amounts in plant-added foods such as vegetable creams, may contribute to lower LDL-cholesterol levels. "Your consumption should be associated with a balanced diet and healthy lifestyle," says Christiane.
2. Physical Activity
There is no escape: physical activity is also crucial when it comes to controlling cholesterol levels.
"Regular physical activity contributes to increased HDL-cholesterol levels, helping to maintain cholesterol levels," says Christiane.
It is also worth noting that practicing physical activity and following a balanced diet are the essential factors to lower weight when necessary. "Lowering the weight decreases LDL and triglycerides," says nutritionist Lara.
3. Regular Appointments
Another fundamental habit is to be attentive to health in general, making periodic examinations and making regular consultations with the cardiologist.
Prevention is always the best way. Thus, if the increase in LDL is proven, for example, the doctor will indicate the appropriate treatment for each case.
4. No smoking
Still within the idea of having good habits, quitting (in the case of those who smoke) is very important. Christiane points out that cigarettes are responsible for decreasing the thickness of blood vessels, "reducing the concentration of oxygen in the blood, generating an abnormal heart rate, increasing the inflammatory reaction of the body and favoring the appearance of plaque fat in the arteries."
Causes of Rising Cholesterol - Bad?
Lara points out that the increase in LDL (or "bad cholesterol") results from the sum of different attitudes. Diet, exercise, modify approximately 15% of total cholesterol production, as the remaining 85% depends on endogenous manufacturing by the liver itself. There are genetic dyslipidemias, where diet and even medicines can not control high levels of fat, he says.
The nutrologist doctor points out that the use of saturated (animal) and trans (hydrogenated) fat also has great influence.
Thus, in summary, can be highlighted as the main causes of high cholesterol:
- Inadequate nutrition;
- Sedentary lifestyle;
- Hereditary conditions;
- Smoke;
- Ethnicity;
- Age.
Differences Between HDL, LDL, VLDL
HDL: Lara explains that HDL is the fraction of total cholesterol that protects the vascular endothelium.
LDL: "LDL or bad cholesterol, also called low density, is what clings to the endothelium causing inflammation and thrombus and thus heart attacks and strokes," the doctor adds.
VLDL: VLDL is a large particle that elevates the concentration of triglycerides; dependent on intake of sugars, cooking oil, alcohol etc ?, explains Lara.
Remember that cholesterol is carried by the body by proteins and this combination is called lipoprotein. High density lipoprotein (HDL) is considered good for the heart. It carries cholesterol from the arteries to the liver, where it is eliminated. This is popularly called "good cholesterol".
Low-density lipoprotein (LDL) is considered bad for the heart because it carries cholesterol from the liver to body tissues. And so if there is too much? Bad cholesterol? in the body, it tends to accumulate in cells and arteries.
Healthy Cholesterol Levels
José Alves Lara points out that the recommended levels are: up to 200 mg / dl in adults. LDL up to 130mg / dl and HDL over 60mg / dl. Triglycerides should be up to 150mg / dl.
10 questions answered about cholesterol
1. Is there any beneficial oil or fat when it comes to cholesterol?
Christiane explains that the type of fat consumed is very important in helping to lower cholesterol levels. • Consumption of excess saturated fat will increase your blood cholesterol level, so it is important to reduce your intake and prioritize the sources of “good” fat. feed (mono and polyunsaturated) whenever possible ?.
According to the functional nutritionist, good fats are found in some foods, such as:
- Flaxseed;
- Olive oil;
- Avocado;
- Sunflower seed;
- Fish;
- Chestnuts
Already the? Bad fats? (saturated and trans), still according to the nutritionist, are mainly found in:
- Fatty meats, hamburgers, bacon and sausages such as sausages, salami;
- Dairy products, including whole milk, fat cheeses, sour cream, cream cheese and whole yoghurt;
- Butter, lard;
- Cookies, cakes, puddings, pies, chips, candies and chocolate;
- Palm oil.
2. What are the main foods that can be important allies in the fight against cholesterol?
Christiane points out that it is important to prioritize the consumption of low-fat foods (lean meats, skim milk and dairy products), as well as having a regular consumption of fiber-rich foods (whole grains and cereals, fruits and vegetables).
The nutritionist points out that phytosterols, present in lower amounts in foods of vegetable origin (such as soybean oil, fruits and vegetables), and more in foods added of this substance (such as vegetable creams), may contribute to lower LDL levels. -cholesterol. "Your consumption should be associated with a balanced diet and healthy lifestyle," he says.
3. Can cholesterol be controlled only with food?
Christiane explains that lowering cholesterol only due to dietary modification is possible when there are no unmodifiable risk factors linked to cholesterol levels.
There are people who have high cholesterol due to genetics, age, ethnicity, and heredity (as in cases of Familial Hypercholesterolemia). In these cases, drug therapy becomes a clinical conduct in which the doctor can make the recommendation ?, explains the nutritionist.
Each case should be evaluated individually by the doctor and nutritionist, so that the best treatment is possible.Also, reinforcement that regardless of the use of medications, the improvement in diet and lifestyle is important for the maintenance of cholesterol levels and also for quality of life?, Says Christiane.
4. Does physical activity help lower cholesterol?
Yes. "Regularly practicing moderate-intensity physical activity for at least half an hour every day helps control blood sugar, combat obesity, lower cholesterol and lower blood pressure," says Christiane.
5. Can saturated fat increase the bad cholesterol rate? What about trans fat?
Yes. Christiane explains that saturated fats increase the risk of dyslipidemia, such as high cholesterol and also heart disease. The main sources in the diet are animal foods (butter, lard, bacon and meat and their derivatives, milk and whole dairy) and some vegetable oils such as coconut and palm oil. It is recommended that the total dietary energy supplied by saturated fats be less than 10% ?, he says.
According to the nutritionist, trans fats also have an influence on cholesterol levels and increased risk of developing cardiovascular disease, as their consumption is related to the increase in blood levels of total cholesterol and LDL-cholesterol. bad cholesterol?), while decreasing HDL cholesterol (? good cholesterol?) ?.
6. Who has high cholesterol can not eat frying?
Christiane explains that, like other fatty foods, excessive consumption of fried foods can contribute to increased blood cholesterol. However, those who have cholesterol need not extinguish this food from the diet. One strategy for those who do not give up the frying is to avoid the dipping frying, prioritizing the shallow, or even baked preparations ?, says.
"And using vegetable oils (such as soybean, corn and sunflower) instead of animal fats (such as lard) can contribute to the reduced consumption of saturated fats associated with an increase in LDL-cholesterol," he adds. nutritionist.
7. Who has high cholesterol can consume alcohol?
Christiane says yes. • Excessive consumption of alcohol is related to increased levels of LDL cholesterol. However, moderate drinking, that is, on average, one to two drinks per day for men, and one drink per day for women, is a reasonable amount for those without related health problems, such as alcoholism? , clarifies.
• Alcohol in large quantities causes weakening of the heart muscle cells, leading to a condition called alcoholic cardiomyopathy and can also lead to the closing of the arteries. In addition, it can lead to arrhythmias, increases the dangers of high blood pressure, obesity, stroke, breast cancer, suicide and accidents ?, reminds the nutritionist.
8. Is there any relationship between smoking and cholesterol?
According to Christiane, yes. "Cigarettes are responsible for the thinning of blood vessels, reduce the concentration of oxygen in the blood, which generates an abnormal heart rhythm, increasing the body's inflammatory reaction and favoring the appearance of fat plaques in the arteries", explains the nutritionist. .
9. What are the risks of using medication to control cholesterol levels?
We are becoming increasingly aware of the benefits and risks of cholesterol-lowering drugs. It can increase the risk of diabetes, but it avoids the risk of cardiovascular accidents by 40%, such as heart attack and stroke and liver and muscle changes ?, highlights Lara.
Thus, it is worth remembering: the need or not of drug treatment will be determined by the doctor, taking into account the particularities of each case.
10. What are the complications that can occur if cholesterol is not controlled?
? All the complications related to the deficit of irrigation due to obstruction of the vascular system?
Thus, it reinforces the importance of having, mainly, good living habits to keep cholesterol levels controlled, thus preventing cardiovascular diseases. The use of medications, if necessary, will be indicated by the doctor.
It is worth remembering that, regardless of medication use, improvement in diet and lifestyle is essential for maintaining cholesterol levels and also for quality of life.
Lowering Cholesterol - Mayo Clinic (April 2024)
- Prevention and Treatment
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