Are you worried about your cholesterol level? (Cholesterol) Let's talk about this simply.

Have you ever looked at the 'Cholesterol' section of your recent blood test and wondered what those numbers meant? Or were you a little scared when your doctor said, "Your cholesterol is a little high and needs to be controlled?" Don't worry. This is a problem that many people have. Today, let's talk simply and clearly about what cholesterol is, its pros and cons, and how it affects our bodies.

Let's first see, what is cholesterol?

Simply put, cholesterol is a fat-like substance found in our blood. It is produced in our bodies, especially in the liver. It is also found in some of the foods we eat. When we hear the word "cholesterol," most people think it's a bad thing. But in fact, cholesterol is essential for the health of our bodies.

Just like building a house requires cement and bricks, cholesterol is essential for building the walls of every cell in our body. In addition, cholesterol performs many important functions, such as producing hormones, protecting nerves, and aiding in digestion.

'Good' and 'bad' cholesterol: What's the difference?

You may have heard your doctor talk about "good cholesterol" and "bad cholesterol." Let's understand what these two are exactly. The table below will help you understand this clearly.

How to understand your blood report?

There are several values ​​in the report you receive when you check your cholesterol.

• Total Cholesterol
• HDL value
• LDL value

Total cholesterol is a slightly higher value than the sum of HDL and LDL, because it also includes other types of fat.

Here's an important thing. Maybe your Total Cholesterol value is high. But if the reason for that is an increase in your HDL (good) cholesterol level, that's not a dangerous situation. That's a good thing. But, if the Total Cholesterol value is increased because of an increase in LDL (bad) cholesterol level, that's where we need to focus.

What is Cholesterol Ratio?

This is found by dividing your total cholesterol value by your HDL (good) cholesterol value.

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

Are triglycerides the same as cholesterol?

No. Triglycerides are another type of fat found in the blood. Like cholesterol, they are produced by the body and also come from food. Triglyceride levels increase, especially when we eat too many saturated fats, trans fats, sugary foods, and simple carbohydrates (e.g., bread, rice) . Simply put, when we eat more calories than we burn in a day, the body stores those extra calories as triglycerides.

Okay, so how do you control cholesterol?

The good news is that there are many things we can do to control our cholesterol levels. This is not something that can be done overnight. It takes commitment and time.

• Exercise regularly: Try to do aerobic exercise, such as walking, running, swimming, or cycling, at least 5 days a week for at least 30 minutes a day. Exercise increases HDL (good) cholesterol and reduces LDL (bad) cholesterol. It also helps control blood pressure.

• A heart-healthy diet:
• Things to reduce: Reduce coconut oil, palm oil, animal oils, butter, margarine, red meat, sausages, bakery products (pastries, cakes), and deep-fried foods as much as possible.
• Things to eat more of: Include foods containing good fats like fish rich in Omega-3 fatty acids like salmon, mackerel, and sardines, avocados, olive oil, and nuts (cashews, peanuts - unsalted).
• Fiber-rich foods: Include foods like oats, brown rice, beans, green beans, vegetables, and fruits (especially guava and oranges, which contain soluble fiber). These help lower LDL cholesterol.

• Medical treatment: In some cases, diet and exercise alone may not be enough to control your cholesterol levels. In such cases, your doctor may prescribe medication. Statins are the most commonly used type of medication. They lower LDL cholesterol and triglyceride levels and slightly raise HDL levels. Never use these medications without medical advice.

It may take up to three months to see results from making these changes. But the result of this effort is a healthy heart and protection from serious diseases like heart attacks and strokes. So the sacrifice is well worth it.