Let's learn exactly about cholesterol - good, bad and the right ratio.

Have you ever picked up a blood test report and seen the big numbers in front of the word "Cholesterol" and felt a little flustered? Then when the doctor says something like "Good cholesterol is low, bad cholesterol is high," you feel scared about what's going on, don't you? Is this cholesterol really our enemy? Or is it something our body needs? Let's talk about it simply today to clear up all the questions you have about this.

Simply put, cholesterol is a fatty, oil-like substance in our blood. It is produced by our liver and also comes from the foods we eat. Cholesterol is not just a substance, it performs many important functions in the body. Cholesterol is essential for many things, including building every cell in our body, producing hormones, protecting nerves, and helping with digestion.

But, as they say, too much of anything is not good. The same goes for cholesterol. The problem starts with an imbalance between the "good" and "bad" types of cholesterol.

What are "good" and "bad" cholesterol?

To understand this, let's use a small example. Imagine that our blood vessels are like the streets in a city.

Now you understand, right? In our bodyHigh LDL (bad) cholesterol and low HDL (good) cholesterol are dangerous . This condition greatly increases the risk of developing serious diseases like heart disease and stroke.

So what is Total Cholesterol?

Your blood test will list your total cholesterol, HDL, and LDL levels separately. However, your total cholesterol level is more than the sum of your HDL and LDL levels.

Here's an important thing to note. Sometimes your total cholesterol may be high because your good cholesterol (HDL) levels are very high . In that case, it's not a big deal. It just means your body's defenses are working well.

What is Cholesterol Ratio?

This is very simple. This ratio is the answer you get when you divide your total cholesterol value by your good cholesterol value (HDL).

For example, if your Total Cholesterol is 200 and your HDL is 50, your ratio is 200/50 = 4. That is 4:1.

It is generally best to keep this ratio low. However, the world's major heart disease associations currently recommend that more attention be paid to controlling LDL cholesterol directly rather than this ratio. Because it is considered a more accurate measure for planning treatment for patients and assessing risk. Therefore, it is best to talk to your doctor and decide what number is most appropriate for you.

What else are triglycerides?

This is another type of fat in our blood, like cholesterol. It is also produced by our bodies and obtained from food. Triglyceride levels increase, especially when we eat foods high in sugar, refined carbohydrates, trans fats, and saturated fats . Also, if we eat more calories than we burn each day, those extra calories are converted into triglycerides and stored in the body.

High triglyceride levels are also a factor that increases the risk of heart disease.

Can't control high cholesterol levels?

It's definitely possible! It just takes dedication and passion. Here are some things you can do to make it happen.

1. Lifestyle Changes

• Healthy exercise: Regular aerobic exercise (such as brisk walking, running, swimming, cycling)It can increase good cholesterol (HDL) and reduce bad cholesterol (LDL) . Exercise also relaxes blood vessels and controls blood pressure.
• Heart-healthy diet:
• Reduce foods high in saturated fat and trans fat (fried foods, fast food, processed foods such as cakes and biscuits) as much as possible.
• Instead, eat foods rich in monounsaturated and polyunsaturated fats (avocado, olive oil, nuts such as cashews and peanuts).
• Include fish rich in omega-3 fatty acids (salmon, mackerel, herring) in your diet at least two days a week.
• Foods rich in soluble fiber, such as oats, barley, apples, and carrots, are very helpful in lowering LDL cholesterol.

2. Medications

In some cases, it may be difficult to control your cholesterol levels through diet and exercise alone. In such cases, your doctor may prescribe medication.

If your cholesterol levels are high, it can take up to three months to get them back to normal. It will require changes to your lifestyle and possibly daily medication. But the rewards of that commitment—a healthy heart and a life free of heart attack or stroke—are far more than the effort you put in.