To understand cholesterol, we first need to know about the structure of human cells. Human cells are made up of the cell membrane, nucleus, cytoplasm, and various organelles. The cell membrane is the outer boundary of the cell, protecting it and controlling the movement of substances in and out. It mainly consists of fats, proteins, and sugars. Cholesterol is found in the lipid layer of the cell membrane and its main role is to make the membrane stronger and more stable, while also keeping it flexible.
What is cholesterol?
Cholesterol is a waxy, fatty substance. Medically, it is a type of steroid fat made by the liver, but we can also get it from food. It has important roles in the body, including being a part of cell membranes, making hormones, and helping to produce bile acids.
When people think of cholesterol, they often think of high cholesterol, which sounds scary. But not all cholesterol is bad. In fact, there is good and bad cholesterol.
Is there good and bad cholesterol?
Cholesterol travels in the blood in forms called lipoproteins. There are two main types: low-density lipoprotein cholesterol (LDL) and high-density lipoprotein cholesterol (HDL).
LDL cholesterol is called “bad” cholesterol because too much of it can build up in the walls of arteries, forming plaques, which can lead to artery hardening and increase the risk of heart disease, heart attack, and stroke.
HDL cholesterol is known as “good” cholesterol because it helps take cholesterol away from the walls of arteries and back to the liver to be broken down and removed from the body. This lowers the risk of heart disease.
How is high cholesterol diagnosed?
People are afraid of cholesterol because it is a key factor in diagnosing high cholesterol. Medically, high cholesterol is diagnosed using the following guidelines:
If one or more of the following values are above the limit, a doctor may diagnose high cholesterol:
– Total cholesterol ≥ 5.2 mmol/L (200 mg/dL)
– LDL cholesterol ≥ 3.4 mmol/L (130 mg/dL)
– Triglycerides ≥ 1.7 mmol/L (150 mg/dL)
– HDL cholesterol < 1.0 mmol/L (for men) or < 1.3 mmol/L (for women)
Can we eat too many eggs?
Eggs are very nutritious, full of high-quality protein, vitamins, minerals, and antioxidants. The protein in eggs contains all the essential amino acids the body needs, which is good for keeping muscle mass and supporting the immune system. Eggs are also rich in B vitamins, vitamin D, and vitamin A, which are important for metabolism, bone health, and vision. They also contain antioxidants like lutein and zeaxanthin, which protect the eyes and lower the risk of macular degeneration and cataracts.
When talking about whether it’s okay to eat a lot of eggs and if they affect cholesterol, we need to understand how cholesterol is made. Cholesterol is mainly produced by the liver and comes from food. Studies have shown that dietary cholesterol has little effect on blood cholesterol levels. For most people, eating cholesterol-rich food doesn’t raise their blood cholesterol by much.
In conclusion, based on modern science, eggs are safe and healthy for most people when eaten in moderation. Eating 1-2 eggs a day won’t significantly raise blood cholesterol or increase the risk of heart disease for most people. However, people with diabetes, heart disease, or a genetic cholesterol condition should talk to their doctor to adjust their diet, including how many eggs they eat.
How can we balance cholesterol in the blood through diet?
The main dietary factors that affect blood cholesterol levels are saturated fats, trans fats, and unsaturated fats. Saturated fat is the main dietary factor that raises blood cholesterol, especially LDL cholesterol, increasing the risk of artery hardening, heart disease, and stroke. Trans fats not only raise LDL cholesterol but also lower HDL cholesterol, increasing the risk of heart disease. Unsaturated fats, on the other hand, help lower LDL cholesterol and can increase or maintain HDL cholesterol levels, which is good for heart health.
So, it’s clear that we should eat more unsaturated fats and less saturated and trans fats.
Common foods high in saturated fats include red meat, full-fat dairy products (like butter and cheese), butter, coconut oil, and palm oil. Foods high in trans fats include fried foods like French fries, pastries, cookies, and some margarines. Unsaturated fats are found in olive oil, canola oil, nuts, avocados, fish (like salmon and mackerel), flaxseed oil, walnuts, and soybean oil.
We should also eat more fiber, reduce sugar and refined carbs, and drink alcohol in moderation.