Definition of Cholesterol
Cholesterol is a lipid that occurs naturally in the body and is a major component of cell membranes. Cholesterol is obtained from two primary sources: synthesized in the liver and ingested in the diet. It is attached to lipoproteins for transport in the bloodstream. Lipoproteins are classified according to their density:
HDL (High Density Lipoprotein): Known as “good cholesterol.” It carries excess cholesterol from the tissues to the liver and ensures its disposal.
LDL (Low Density Lipoprotein): Known as the “bad cholesterol.” At excessive levels, it can accumulate on artery walls, causing plaque formation.
VLDL (Very Low Density Lipoprotein): Carries triglycerides and can convert to LDL.
Total Cholesterol: The sum of HDL, LDL and other lipoproteins.
Functions in the Body
Cholesterol performs many vital functions in the body:
Cell Membrane Structure: Provides the integrity and fluidity of cell membranes.
Hormone Production: Plays a role in the synthesis of hormones such as estrogen, testosterone and cortisol.
Bile Acid Synthesis: Used in the production of bile acids for the digestion of fats.
Effects on Health
High Cholesterol: Can lead to plaque buildup in the arteries (atherosclerosis), increasing the risk of heart attack and stroke.
Low Cholesterol: Associated with hormonal imbalances and disruption of cell membrane functions.
Source of Cholesterol
Approximately 75% of cholesterol is produced by the liver, while the remaining 25% is taken in through diet. Eating habits significantly affect cholesterol levels in the body.
How to Maintain Cholesterol Levels?
Healthy Cholesterol Levels
LDL: < 100 mg/dL (ideal), 100-129 mg/dL (borderline), ≥ 130 mg/dL (high).
HDL: ≥ 50 mg/dL in women, ≥ 40 mg/dL in men.
Triglycerides: < 150 mg/dL.
Lifestyle Changes
Nutrition:
Saturated and Trans Fats: Consumption should be reduced. Instead, healthy fats such as olive oil and avocado should be preferred.
Sugar: Excessive sugar consumption increases triglyceride levels.
Fiber Consumption: Soluble fiber helps lower LDL levels.
Exercise:
At least 150 minutes of moderate-intensity exercise per week can increase HDL levels.
Stress Management:
Chronic stress can cause hormonal imbalances and indirectly increase cholesterol levels. Meditation and yoga are recommended.
Alcohol and Cigarettes:
Smoking lowers HDL levels, while excess alcohol can increase triglyceride levels.
Drug Use:
Medications such as statins may be prescribed for high cholesterol, but a doctor should be consulted.
Top 5 Foods That Help Maintain Cholesterol Levels
Oat:
Benefits: Lowers LDL with its beta-glucan content.
Scientific Study: Studies have shown that taking 3 grams of beta-glucan daily can reduce LDL by 5-10%.
Consumption Recommendation: 1 bowl (approximately 40 grams) of oatmeal per day.
Avocado:
Benefits: Contains monounsaturated fatty acids and increases HDL.
Consumption: It can be consumed raw in salads or sandwiches.
Almond:
Benefits: Rich in vitamin E and healthy fats, lowers LDL.
Daily Amount: 23 almonds (30 grams).
Oily Fish (Salmon, Sardine):
Benefits: Lowers triglyceride levels with omega-3 fatty acids.
Consumption Recommendation: At least 2 portions (150 grams) of cooked fish per week.
Olive oil:
Benefits: Contains polyphenols and has antioxidant properties.
Usage: It can be used raw in salads or cooked in meals.
Top 5 Food Supplements to Help Maintain Cholesterol Levels
Omega-3 Fatty Acids:
Active Ingredients: EPA and DHA.
Benefits: Can reduce triglycerides by 20-30%.
How to use: 1-3 grams per day.
Caution: Since it has a blood thinning effect, patients with a risk of bleeding should be careful.
Phytosterols:
Benefits: Inhibits cholesterol absorption.
Dosage: 2 grams per day.
Sources: Supplemental forms or foods with added phytosterols.
Coenzyme Q10:
Benefits: Reduces muscle pain caused by statin use.
Dosage: 100-200 mg/day.
Red Yeast Rice:
Benefits: Contains a natural statin (monacolin K).
Caution: Use with statin drugs may be risky.
Vitamin D:
Benefits: Lowers LDL levels and supports the immune system.
Dosage: Should be determined by blood tests.
Conclusion
Keeping cholesterol levels within a healthy range is vital to maintaining cardiovascular health. A balanced diet, regular exercise, stress management and, if necessary, the use of appropriate supplements can all be supportive in this process. By adopting a healthy lifestyle, you can keep your cholesterol levels under control in the long term.