What is cholesterol?

1. Most people think that eggs and cholesterol are not a good combination. But the truth about eggs, when it comes to the effect on your cholesterol levels, is much more complex. Simply saying that eggs are bad for your cholesterol is part of one of the biggest myths about cholesterol to date.

1. The good news is that this article will delve deeper into the relationship between eggs and cholesterol and you'll learn everything you need to know about this topic in this article.

1. You will also learn more about how to control your cholesterol levels, how to maintain ideal cholesterol levels by avoiding foods with high cholesterol, how to eat foods low in cholesterol can help you, what to do if you have high LDL cholesterol, and much more ...

1. But first something else:

1. Cholesterol is a fatty substance, which comes from two sources: your body and the food you eat. Your body, and especially your liver, makes the cholesterol you need and circulates it through the blood. But cholesterol is also found in foods of animal origin such as meat, poultry and full-fat dairy products. Your liver produces more cholesterol when you eat a diet rich in saturated and trans fats.

2. Cholesterol is a fatty substance that comes from two sources: your body and the food you eat. Your body and especially your liver makes the cholesterol you need and circulates it through the blood. But cholesterol is also found in foods of animal origin such as meat, poultry and full-fat dairy products. Your liver produces more cholesterol when you eat a diet rich in saturated and trans fats.

1. Excess cholesterol can form plaque between the layers of the vessel walls, making it more difficult for the heart to circulate blood. Plaque can break open and cause blood clots. If a clot blocks an artery supplying the brain, it causes a stroke. If it's an artery supplying the heart, it's causing a heart attack. Watch an animation about cholesterol here.

1. There are two types of cholesterol: "good" and "bad" cholesterol. Too much of one type - or too little of another - can increase the risk of cardiovascular disease, heart attack, or stroke. It is important to know the levels of cholesterol in your blood so that you can work with your doctor to determine the best strategy for lowering your risk.

2. There are two types of cholesterol: "good" and "bad" cholesterol. Too much of one type - or too little of another - can increase the risk of cardiovascular disease, heart attack, or stroke. It's important to know your blood cholesterol levels so you can work with your doctor to determine the best strategy for lowering your risk.

1. Let's have a look at the different types of cholesterol:

LDL cholesterol (bad cholesterol)

1. LDL cholesterol is considered "bad" cholesterol because it contributes to the formation of plaque, a thick, hard substance that can clog arteries and make them less flexible. This condition is also known as atherosclerosis. If a clot forms and blocks a narrowed artery, it can lead to a heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup narrows an artery that carries blood to the legs.

HDL cholesterol (good cholesterol)

1. HDL cholesterol is considered "good" cholesterol because it helps remove LDL cholesterol from the arteries. Experts believe that HDL acts as a carrier because it carries LDL cholesterol from the blood vessels to the liver, where it is broken down and eliminated. A quarter to a third of blood cholesterol is carried by HDL. A healthy level of HDL cholesterol also lowers your risk of heart attack and stroke, while low levels of HDL cholesterol have been shown to increase your risk of cardiovascular disease.

Triglycerides

1. Triglycerides are another type of fat and your body mainly uses this fat to store excess energy from your diet. High levels of blood triglycerides have been associated with atherosclerosis. Increased triglycerides can be caused by overweight and obesity, physical inactivity, smoking, alcohol abuse and a diet that is very high in carbohydrates (more than 60% of the total calories). Underlying diseases or genetic conditions are also sometimes the cause of the high triglycerides. People with high triglycerides often have high total cholesterol, including high LDL cholesterol (bad) and low HDL cholesterol (good). Many people with cardiovascular disease or diabetes also have high triglyceride levels.

2. Triglycerides are another type of fat and your body mainly uses this fat to store excess energy from your diet. High levels of triglycerides in the blood have been associated with atherosclerosis. Increased triglycerides can be caused by overweight and obesity, physical inactivity, smoking, alcohol abuse and a diet that is very high in carbohydrates (more than 60% of the total calories). Underlying diseases or genetic conditions are also sometimes the cause of the high triglycerides. People with high triglycerides often have high total cholesterol, including high LDL cholesterol (bad) and low HDL cholesterol (good). Many people with cardiovascular disease or diabetes also have high triglyceride levels.

Lp (a) cholesterol

1. Lp (a) is a genetic variant of LDL (bad) cholesterol. A high level of Lp (a) is an important risk factor for the premature development of fatty deposits in the arteries. The effect of Lp (a) is not yet fully understood, but it reacts with substances in the vessel walls and contributes to the build-up of fat deposits.

1. Let's start looking at one of the great myths about cholesterol: eggs and cholesterol ...

1. Eggs are usually demonized as a monstrous source of cholesterol, but before removing eggs entirely from your diet, remember that an egg consists of two parts:

The yolk is the part of the egg that contains all of the cholesterol

1. Eggs and Cholesterol: The yolk is the culprit in terms of cholesterol. Did you know that each egg yolk contains a little less than 190 milligrams of cholesterol. Doctors recommend limiting your daily cholesterol intake to about 300 milligrams if you are in perfect shape or 200 milligrams if you are overweight, have heart problems, or high cholesterol. This means that eating an egg yolk provides more than half of the daily total cholesterol intake, so yolk really has the potential to cause all kinds of problems.

1. But here comes the surprise about eggs and cholesterol

Most people forget about the protein

1. The proteins have no cholesterol ... and that's the part of the egg that really has all kinds of other really good things. So you see, eggs and cholesterol isn't as simple as it sounds. Most of the minerals and vitamins in the egg are included in the egg white and almost all the protein is also in the egg white. You will get very few calories from the protein and it contains almost no cholesterol. The protein is basically the good part of the egg, and eating protein is actually one of the best ways to get a lot of high-quality protein.

1. This means that removing egg yolks from the egg, instead of eating the whole egg, is a great way to reduce the cholesterol and calories you would normally consume. Reduce

1. ... and that's how you get all the good things from the eggs.

1. While you should really try to avoid using eggs in ready-to-eat foods such as cakes, cookies, pasta, etc., don't worry that your cholesterol levels will increase significantly by eating regular eggs. You can actually still cook and bake dishes that contain eggs, but then you just use two egg whites to replace an entire egg. Egg substitute is also a great way to achieve the same binding of the egg, without using cholesterol.

You don't always have to omit the egg yolk from your diet

1. Doctors agree that if you don't eat more than four egg yolks a week, it won't increase your cholesterol levels and is actually very good for you. So if you don't see yourself eating the egg white omelette, you can also use the yolk as long as you eat less than four yolks per week.

1. Besides being bad for cholesterol, the egg yolk also offers a number of important advantages:

1. Now that the egg and cholesterol myth has been debunked, let's take a look at some other myths about cholesterol:

Cholesterol Myth 1: Cholesterol is by definition bad for your body

1. Did you know that your body really needs cholesterol and that it helps to strengthen the walls of the cells in your body, regulate the hormones and do a lot more good for your health? Cholesterol actually has an important function in your body, which is why your body naturally produces cholesterol.

1. It's only when your LDL cholesterol gets way too high that problems start, but your HDL cholesterol is actually a good form of cholesterol that controls the levels of the bad cholesterol. Not all cholesterol is bad, but problems will start when your bad cholesterol gets too high.

Cholesterol Myth 2: Americans have higher cholesterol than the rest of the world

1. The truth is that Americans don't have the highest cholesterol levels, but they do score 83 for men and 81 for women. Colombian men have a cholesterol average of 244, while Israeli, Norwegian, Uruguayan and Libyan women all have a cholesterol level of 232.

1. While Americans tend to have the worst dietary habits, the popularity of diet products and better diets has helped lower Americans' cholesterol.

Cholesterol Myth 3: Food containing cholesterol is worse than the excess cholesterol produced by your own body

1. Food that does not contain cholesterol is good for you because it does not increase the level of cholesterol you already have in your body. Notice the phrase "already in your body," which indicates that cholesterol is already floating around in your body. This cholesterol is produced by the liver and can get out of control. Avoiding foods that contain cholesterol is important and you should try to avoid eating trans and saturated fats if you have cholesterol problems. The cholesterol in your diet can be dangerous, but the cholesterol that the body produces in response to these fats is even worse.

Cholesterol Myth 4: Children Can't Have High Cholesterol

1. This is an interesting myth because most people believe that only the elderly can have high cholesterol. However, the truth is that anyone can have cholesterol problems and Atherosclerosis has already been observed in patients less than eight years old.

1. Children who are overweight, have poor dietary habits and come from families with a history of heart disease should exercise caution and consider having their cholesterol levels checked regularly. This can help them avoid high cholesterol that can lead to heart-related problems at a young age. [! 181492 => 1140 = 30!] So, now we know the truth behind these myths, but we haven't talked about high LDL cholesterol yet. What does that mean for your body and your health ??

1. LDL cholesterol is known as the "bad cholesterol" because it produces the cholesterol that sticks to the walls of your arteries. These low-density lipoproteins roam around in your body and they find the walls of your blood vessels a great place to settle. They stick to the walls and then stay there.

1. The patrolling white blood cells that pass by and notice these 'intruders' will then attack them. When the white blood cells attack the cholesterol particle, while it is being destroyed by the white blood cells, a chemical reaction occurs that hardens the particle. Hardening also allows more particles to adhere to the wall around one particle of cholesterol.

1. When the white blood cells harden the cholesterol too much, there is a risk that the hard plaque will burst. When a tear develops in the walls of the blood vessels, the body quickly sends platelets to clot the artery and stop blood flow.

1. But what if that is the artery between your heart and your brain or some other part of your heart or your legs or some other body part? That's right, the blood cannot flow properly and the body part will no longer be properly supplied with blood. When parts of the body stop receiving blood, they begin to die from a lack of oxygen that the blood brings them.

1. When the cells of your brain die, this is called a stroke.

1. When the cells of your heart die, this is called a heart attack.

1. So all this is the result of high LDL cholesterol levels in your body, but what can you do to lower and control your cholesterol?

1. Food is your worst enemy and at the same time your best ally in your fight against cholesterol.

1. Eating the wrong foods will increase your cholesterol, but eating the right foods will help lower it.

1. Here are some of the 'good' foods that will lower your cholesterol and allow you to maintain your ideal cholesterol level:

Lower cholesterol 1: Oatmeal, oat bran and whole grains

1. A spoonful of oatmeal already lowers cholesterol. Whole grains contain soluble fiber that many researchers believe bind with fats and remove them from the intestinal tract. They also think the soluble fiber is able to bind with LDL cholesterol, preventing it from sticking to your arterial walls.

1. An extensive 2007 study conducted at Wake Forest University in North Carolina found that people whose diets contained high levels of whole grains had much thinner carotid walls and showed fewer signs of atherosclerosis.

1. Oats and oat bran contain more soluble fiber than other grains, making them the best example of cholesterol-lowering foods. 5-10 grams of soluble fiber per day can lower your LDL cholesterol by about 5%, although some studies have shown that it can actually be as much as 23%.

Lower cholesterol 2: Nuts

1. Nuts are rich in polyunsaturated fats and are important for the maintenance of healthy blood vessels.

1. Nuts can be high in calories, but they also contain many other nutrients that can lower your LDL cholesterol, increase your HDL cholesterol and reduce your risk of cardiovascular disease .

1. Nuts are rich in fiber, phytochemicals, antioxidants and many vitamins.

1. What are phytochemicals anyway? Phytochemicals or phytonutrients have become the newest sensations in health and nutrition and have received a lot of attention for their ability to help prevent disease and cell damage.

1. More than 1000 have been discovered to date, but scientists still continue to discover new ones. According to the researchers, these plant compounds can inhibit cancer, prevent inflammation, boost the immune system and reduce LDL cholesterol.

1. Most of these benefits are due to the fact that phytochemicals counteract oxidation, which we have already learned is the leading cause of many conditions such as high LDL cholesterol and heart disease.]

1. Besides being rich in protein, almonds also contain more alpha-tocopherol (vitamin E) than any other nut. It is best to eat the peeled almonds as it contains a high level of antioxidants, which can inhibit the oxidation of LDL. Clinical studies have shown that eating almonds can lower your total cholesterol by 8-12% and your LDL cholesterol by 9-15%.

1. These nuts contain fiber, vitamin E, B vitamins and minerals. In addition, walnuts are also high in omega-3 fatty acids, which lower triglycerides, slow the build-up of plaque on the vessel walls and lower cholesterol.

1. Pistachios:

1. Pistachios contain antioxidants, usually found in dark leafy vegetables such as kale, and have a high level of phytosterols. Picture of Pistachios - Phytochemicals can lower LDL cholesterol and contain more beta-carotene (vitamin A) than any other nut.

1. When these nuts are added to a heart-healthy diet, the pistachios can lower total cholesterol by 9-12%.

1. Hazelnuts:

1. Eat a handful of hazelnuts to lower your cholesterol naturally. A study conducted by the Department of Nutrition and Dietetics at Hacettepe University in Turkey found that men who added 40 grams of hazelnuts to a diet that is healthy for their total cholesterol, a 3.3% decrease in LDL cholesterol and a 12.6% increase in HDL cholesterol.

Lower cholesterol 3: Legumes

1. Legumes are rich in soluble fiber which has been proven to lower LDL cholesterol. They also contain no salt (at least if you don't use canned legumes) and are rich in minerals such as potassium, calcium and magnesium.

1. Legumes are very suitable for lowering cholesterol, especially red lentils. In one study, 20 men with high cholesterol were given either 100 grams of oat bran or 100 grams of pinto and white beans daily. After 21 days, there was a 19% decrease in total cholesterol and a 23% reduction in LDL cholesterol in the men who had been fed oats and a 24% reduction in the men who had eaten the legumes.

1. In addition, cholesterol-lowering foods, such as these legumes, also contain plant sterols that have been found to lower LDL cholesterol.

1. What are vegetable sterols and stanols? Vegetable sterols and stanols can be found in plant foods such as legumes, nuts, seeds, yogurt, fruits such as avocados, apples, blueberries, and vegetables such as broccoli. Vegetable sterols and stanols have a structure similar to cholesterol and aid in the absorption of LDL cholesterol, making less LDL cholesterol available for oxidation.

1. A 1995 study published in the New England Journal of Medicine found that less than 50 grams of plant sterols per day can lower LDL cholesterol by more than 14% and another study also confirmed that the consumption of 2 servings of sterol-rich foods per day can lead to a decrease of 10-15% in LDL cholesterol.

Lower cholesterol 4: Red wine

1. Yes, a glass of red wine is actually very good for your cholesterol levels. Red wine is one of the most well-known products taken for heart health, and it contains many beneficial compounds that can fight disease.

1. Polyphenols and flavonoids, both antioxidants, hinder plaque formation and prevent the oxidation of LDL cholesterol. Resveratrol, found in the skins of red and purple grapes, helps prevent blood vessel damage, reduces the risk of blood clots, and also lowers LDL cholesterol. Red wine also contains plant-based glucose, known as saponins, which is effective in preventing the absorption of cholesterol in the body and reducing the risk of cardiovascular disease.

1. So, pour yourself a nice glass of red wine. You deserve it and it's good for your heart!

Lower cholesterol 5: Fish

1. Certain types of fish are on the list of cholesterol-lowering foods. Salmon, tuna, mackerel, sardines, herring and trout, in particular, contain high amounts of omega-3 fatty acids, which have been proven to reduce triglycerides and LDL cholesterol and prevent plaque build-up on arterial walls.

Lower cholesterol 6: Dark chocolate and cocoa

1. Dark chocolate contains antioxidants; especially a high level of the polyphenols catechins, flavonoids and procyanidins. These polyphenols have been shown to lower LDL cholesterol, increase HDL cholesterol and protect you from LDL oxidation. So yes, delicious dark dark chocolate is also a great example of cholesterol-lowering foods.

1. After eating 100 grams of dark dark chocolate daily for two weeks, patients with hypertension had lower blood pressure and lower LDL cholesterol, improved mediated dilation and increased sensitivity to insulin .

1. It should be noted that dark chocolate must contain at least 70% cocoa solids in order to provide health benefits.

Lower cholesterol 7: Olive oil

1. Olive oil is rich in antioxidants and can increase your HDL cholesterol, while also preventing the oxidation of LDL cholesterol.

1. It is recommended that you consume 2 tablespoons of olive oil per day and it is also suggested that if you would like to lower your cholesterol you should use extra virgin olive oil as it is less processed and higher level of antioxidants.

Lower cholesterol 8: Avocados

1. Avocados are good for lowering cholesterol: picture of a halved avocado. Avocados are a great food for lowering your cholesterol. It is a source of monounsaturated fats, which are thought to increase HDL cholesterol while lowering LDL cholesterol. Avocados also contain plant sterols and beta-sitosterol, which reduce the amount of cholesterol absorbed from your diet.

Lower cholesterol 9: Pomegranate juice

1. High in antioxidants, especially polyphenols, pomegranate juice can lower LDL cholesterol by slowing its absorption into the bloodstream. A study conducted by the National Academy of Sciences found that this juice can increase nitric oxide production, which helps reduce arterial plaque.

1. It is important to note that pomegranate juice should only be taken on medical advice as it can affect the absorption and metabolism of some medications.

Lower cholesterol 10: Linseed

1. Linseed is excellent for lowering your cholesterol. These mini powerhouses are rich in fiber, omega-3 fatty acids and phytochemicals called lignans, which help lower total blood cholesterol and LDL cholesterol.

Lower cholesterol 11: Blueberries

1. While all fruits and vegetables contain antioxidants that fight free radicals and help improve your cholesterol levels, blueberries are often referred to as a 'superfood' because they contain a compound known as pterostilbene . Little cholesterol fighters: blueberries on a bush.

1. Preliminary studies have shown that pterostilbene has the potential to lower LDL cholesterol as effectively as drugs. So blueberries really shouldn't be missing from the list of cholesterol-lowering foods.

1. Avoid these foods and watch your cholesterol drop!

1. Now you know what to eat, but do you know which foods to avoid?

1. Here is a list of foods with (sometimes very) high cholesterol:

High Cholesterol 1: Steak â € “meat that is very high in cholesterol

1. Red meat such as steak is an example of a food that is very high in cholesterol. This is another major culprit of high cholesterol in many Western countries. In countries like the United States, people like steaks and tend to follow diets that are high in cholesterol and relatively low in foods that have "good" cholesterol.

1. You can eat a steak every now and then, depending on how good or bad your cholesterol is, but when you do eat it, try to get as much fat off the meat as possible. cut off.

High Cholesterol 2: Organ meats - liver, heart, brain, etc.

1. While organ meats can be a great source of certain vitamins and minerals such as iron, there is also a high concentration of cholesterol in most animal organs. Liver in particular is a food to try to avoid if you are trying to lower your cholesterol.

High Cholesterol 3: Lamb - high in cholesterol, but less than beef

1. While it does not contain as much saturated fat as red red meat such as beef, lamb is still high in cholesterol. For every 100 gram serving of lamb that you eat, you will consume about 75 milligrams of cholesterol.

1. That's about one-third of the ideal daily cholesterol intake recommended by many doctors (about 200 milligrams). In other words, a little lamb now and then is okay, but you have to be careful and then eat more foods that don't contain cholesterol that day.

1. As long as the rest of your meals are low in cholesterol, you may want to eat lamb and other red meats every now and then.

High cholesterol 4: Butter and some oils - the silent cholesterol attack

1. Butter is high in cholesterol and has been referred to as a silent killer - Many people don't consider the health consequences of eating butter because it seems like it is a relatively small portion. of their diet. The reality is that you spread butter on your bread and use it for cooking and baking making it a big contributor to your cholesterol levels. The same goes for certain oils you bake in that contain saturated fats such as palm oil.

1. Be careful replacing butter with margarine - some margarine products contain trans fats instead of saturated fats, which actually stimulate your body's production of bad cholesterol.

1. You better look for spreadable butter and cooking oil products made from foods rich in unsaturated fats.

1. Olive oil and products based on olive oil are good examples.

High Cholesterol 5: Cream - a real cholesterol bomb

1. While in general all dairy products in their raw form are high in good cholesterol, cream is especially a product to watch out for.

1. There is little point in switching from ice cream to a healthy fruit salad for dessert when you end up with a thick dollop of cream on top…

1. An average tablespoon of cream can contain about 15-20 milligrams of cholesterol. When using cream, it quickly becomes very easy to exceed the recommended daily intake of cholesterol and it really only takes a very small amount relatively.

High Cholesterol 6: Shrimp - ambiguously high in cholesterol

1. Shrimp is also a food that is high in cholesterol: large pink shrimp. Like eggs, shrimp are very high in cholesterol - many doctors advise their patients not to eat it, but studies have been conducted to indicate that despite its high cholesterol, it is not bad for you. Shrimps are often considered healthier than meat because of their low fat content.

1. But despite the fact that it contains relatively little fat, shrimps are certainly high in cholesterol. Studies have shown that shrimp is not dangerous for patients with high cholesterol, because it not only increases bad cholesterol but also increases good cholesterol at the same time, so the effects cancel each other out.

1. That said, having high cholesterol is naturally unhealthy and dangerous. If you are a real shrimp lover, it is best to discuss with your doctor whether you can keep eating shrimp or just avoid them.

High cholesterol 7: Duck - no problem in small quantities

1. It is logical to assume that duck is relatively low in cholesterol because similar meats, such as chicken and turkey, are too. Duck in small amounts is not particularly harmful, but because it is usually served as part of a large meal, it is easy to get a large amount of cholesterol.

1. This applies regardless of whether the sheet is removed or not. It is not uncommon for a portion of duck, such as you often eat in a Chinese restaurant, to contain more than 100 milligrams of cholesterol, not to mention the cholesterol in the gravy and the oils or butter to add to it. prepare.

High Cholesterol 8: Dairy - whole milk and other full-fat dairy products

1. Some doctors and nutritionists advise people with high cholesterol to eliminate all dairy products from their diet. This will depend on how high your cholesterol is, but for many people it will not be necessary to avoid it altogether.

1. Dairy products provide many people with essential nutrients such as calcium for strong bones. There are other foods that can provide these nutrients, but dairy products are tasty and readily available. You can try to limit your cholesterol intake through dairy using low-fat or non-fat options.

1. You can also substitute certain dairy products with soy-based products that are lower in cholesterol. Some soy or soy based products may also help increase your 'good cholesterol' levels, which will lower your overall risk of cardiovascular disease and heart attacks.

High Cholesterol 9: Good things - cake, cookies, etc.

1. Foods high in cholesterol: three cookies with pieces of chocolate. While you may not realize that baked goods can increase your cholesterol, it becomes clear when you take a look at the ingredients most commonly used to make cookies and cakes. They are mainly made from animal products such as eggs, cheese, milk, cream and the like.

1. However, there are a number of biscuits available on the market that are made with ingredients specially formulated for patients with high cholesterol that do not negatively affect or even affect your cholesterol levels. can help increase your good cholesterol.

1. These are the worst foods with high cholesterol, but it is always best to avoid foods containing sugar, oil or fat - unless they contain natural fats such as in nuts, oats and avocados.

1. Here are some guidelines to help you control your cholesterol:

1. Cholesterol is a very big problem on the one hand: Many people walk around with too high cholesterol, often without knowing it.

1. On the other hand, cholesterol shouldn't be viewed as a monster either. Completely eliminating cholesterol from your diet is a very bad idea, because your body also needs cholesterol to function optimally.

1. It's all about the right balance.

1. Authoritynutrition.com/how-many-eggs-should-you-eat/

1. Time.com/4536939/egg-white-yolk-cholesterol/

1. Www.fitday.com/fitness-articles/nutrition/healthy-eating/food-myths-debunked-eating-eggs-raises-your-cholesterol-level.html

1. Heartuk.org.uk/cholesterol-and-diet/low-cholesterol-diets-and-foods/can-i-eat-eggs