Essential to the proper functioning of your body, cholesterol is a highly controversial lipid: is it good or bad for your health? In France, cholesterol is responsible for one in two heart attacks and 20% of high cholesterol in adults. What is cholesterol? In which foods is it found? What is the recommended daily intake, and how can you avoid high cholesterol levels?
What is cholesterol?
Cholesterol is a lipid that belongs to the sterol family. This family plays several roles in your body, such as maintaining the structure and functions of cell membranes. Your body is capable of producing cholesterol itself. In fact, 2/3 will be synthesized by the liver while the rest will be provided by food. Since cholesterol is not soluble in the blood, there are two proteins responsible for its transport: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Cholesterol regulates itself at three levels in the body:
- either the cholesterol present in the cells blocks its own preceptors, which prevents the entry of new cholesterol.
- either cholesterol inhibits the activity of an enzyme responsible for cholesterol synthesis.
- either cholesterol stimulates the storage of cholesterol in cells.
Low-density lipoproteins (LDL).
This protein helps transport cholesterol in the blood to the body's cells. If LDL levels are too high, it can promote cholesterol deposits on artery walls, which can clog them with accumulation. This is called atherosclerosis, which significantly increases the risk of cardiovascular disease. This is why LDL cholesterol is also called "bad" cholesterol.
High-density lipoproteins (HDL).
HDL will unload cholesterol from cells (and arteries) and return it to the liver, where it can be eliminated by bile. It is therefore called "good" cholesterol.
Did you know?
There are other transporters such as VLDL (very low density lipoproteins) which allow the transport of triglycerides in the blood, or chylomicrons which transport lipoids from the intestine to the tissues.
The role of cholesterol in the body.
Cholesterol plays several roles in the body's functioning. Cholesterol plays a role in the production of bile salts, components of bile that aid in the digestion of dietary fats and facilitate their absorption. There is a link between nutrition and reproduction. In fact, cholesterol contributes to the production of sex hormones and corticosteroids. Sex hormones are:
- progesterone: female hormone that prepares the uterus for pregnancy.
- estrogen: female hormone that ensures the formation and functioning of the genital organs.
- testosterone: male hormone that stimulates the development of the genitals.
Cholesterol also enables the release of neurotransmitters and therefore the propagation of nerve impulses. It is also a major component of cell membranes. It contributes to their stability and the maintenance of their structures by intercalating itself between phospholipids (lipids).
Where can we find it in our food?
Cholesterol is present in foods of animal origin.
Cholesterol levels per 100 grams.
|
Cooked chicken |
563 mg |
|
Egg |
400 mg |
|
Foie gras |
380 mg |
|
Butter |
250 mg |
|
sour cream |
110 mg |
|
Crustaceans and shellfish |
100 mg |
|
Cold cuts |
100 mg |
|
Cheese |
80 mg |
|
Meat |
70 mg |
|
Fish |
50 mg |
|
Fresh cheese |
50 mg |
OKR meals are vegan, gluten-free, lactose-free and GMO-free.
What are the consequences of overconsumption of cholesterol?
When you accumulate too much cholesterol in your arteries, they become clogged. In the long term, this increases the risk of heart attack or cardiovascular accident (stroke).
How to detect excess cholesterol?
It is easy to detect high cholesterol with a blood test.
|
Normal values |
|
|
Total cholesterol level |
< 2 g/L |
|
LDL cholesterol levels |
< 1.6 g/L |
|
HDL cholesterol levels |
> 0.4 g/L |
|
Triglyceride levels |
< 1.5 g/L |
If your levels are not within normal limits, it is recommended that you see your doctor.
How to lower your cholesterol level?
The most effective way to lower your cholesterol is to limit your consumption of foods that contain the most cholesterol and to exercise regularly. When you suffer from high cholesterol, you should limit your intake of foods that are sources of animal fat and favor those of plant origin. In fact, regular physical activity has been shown to lower LDL cholesterol and increase HDL cholesterol. Preventive measures include not smoking, following a varied and balanced diet, exercising regularly, and consuming alcohol in moderation.
In summary.
Cholesterol is a lipid essential to the proper functioning of the body and plays several roles, especially in cell membranes but also in reproduction by enabling the production of sex hormones. It is transported in the blood by two proteins: HDL and LDL. Cholesterol is mainly present in foods containing animal fats. Excess blood cholesterol (hypercholesterolemia) is a risk factor for cardiovascular disease. There are several preventative measures to lower cholesterol levels.
