What does it mean when cholesterol is too high? Is lower the better? How can we control it?

Many people find that their total cholesterol levels are above the standard on their test results during physical examinations. What is going on? What are the harms to the body? How to prevent high cholesterol ? Today we will give you some scientific knowledge.

1: How is cholesterol produced?

Cholesterol is an important component of the body's cell membranes and lipoproteins, and plays a vital role in intracellular substance transport, cell signaling, and nerve signal transmission .

Three quarters of cholesterol is produced by the liver and other tissues , and one quarter is formed through food intake .

Cholesterol can be divided into good and bad. Low-density lipoprotein cholesterol (LDL-C ) travels, precipitates, and adheres in blood vessels, causing inflammatory reactions. It increases the risk of arteriosclerosis and cardiovascular and cerebrovascular blockages, so it is considered "bad cholesterol."

High-density lipoprotein cholesterol (HDL-C) , known as the "blood vessel scavenger", transports cholesterol deposited in the blood vessels and excretes it from the body through the liver. It is "good cholesterol" .

2: What happens if cholesterol is high?

Healthy people can stabilize the cholesterol level in their bodies through self-regulation. The cholesterol ingested through food is usually only absorbed at a rate of about 30%.

If the human body consumes too much cholesterol, it will easily deposit on the blood vessel walls during blood circulation. If this continues for a long time, lipid plaques will form, causing atherosclerosis.

If timely intervention is not made and eating habits are not improved, the plaques will continue to grow, causing coronary heart disease or even ischemic stroke .

3: Is the lower the cholesterol, the better?

The "blood lipid test" that affects cardiovascular disease has four indicators: total cholesterol (TC), triglycerides (TG), low-density lipoprotein cholesterol (LDL-C), and high-density lipoprotein cholesterol (HDL-C).

Among them, the levels of total cholesterol, triglycerides, and low-density lipoprotein cholesterol should be low , while the level of high-density lipoprotein cholesterol should be high .

Image source: Shanghai Release

In addition, the lower the total cholesterol level, the better.

Studies have found that if the body's total cholesterol level is too low, it may affect brain health because the brain and nervous system require a lot of cholesterol; both women and men are at a higher risk of anxiety and depression ; and too low blood cholesterol levels are not conducive to longevity.

Therefore, cholesterol needs to be at an appropriate level in the human body and cannot be denied outright.

4: How to maintain cholesterol balance?

When "bad" cholesterol (LDL-C) is too high:

1. Control the intake of foods high in cholesterol

For example: fat meat, offal, fish roe, crab roe, and coconut oil and palm oil which are high in saturated fatty acids, you can use more olive oil or tea oil when cooking; the order of choosing animal food: seafood such as fish and shrimp are preferred, poultry such as chicken and duck are second, and livestock such as pork, beef and mutton are last; change whole milk to low-fat or skim milk; eat less non-dairy creamer, such as instant coffee, beverages, etc.

2. Reduce cholesterol absorption

Add some foods rich in soluble dietary fiber, such as oats, brown rice, beans, etc.; eat less refined carbohydrates, such as refined rice and noodles; increase the intake of vegetables, which can help reduce the absorption of cholesterol.

3. Protect the liver

Cholesterol is mainly converted into bile acids in the liver, so normal liver function is important to maintain normal cholesterol metabolism.

Try to avoid daily behaviors that damage the liver, such as staying up late, smoking, drinking, and taking medicine indiscriminately.

When "good" cholesterol (HDL-C) is too low:

1. Appropriately increase total cholesterol intake

2. Increase the intake of foods rich in ω-3 polyunsaturated fatty acids , such as deep-sea fish such as salmon, cod, tuna, and hairtail; and aquatic plants such as kelp, laver, and seaweed.

3. Choice of cooking oil : appropriately increase the proportion of perilla seed oil or linseed oil.

4. Drink in moderation : 20-30 grams for men and 10-20 grams for women.

5. Avoid foods rich in trans fatty acids , such as margarine, shortening, butter, and repeatedly fried vegetable oils. Five: Can I eat eggs if I have high cholesterol?

For healthy adults, it is recommended to eat one whole egg every day. People with hyperlipidemia and high cholesterol can also eat egg yolks , half an egg yolk a day or no more than four egg yolks a week , and follow the healthy and balanced diet pattern recommended in the "Balanced Diet Pyramid for Chinese Residents" developed by the Chinese Nutrition Society. This way, you can make full use of the nutrition of eggs without worrying about increasing cholesterol levels.