"Cholesterol" is a word that scares us a little, isn't it? We often hear this word when we go to see a doctor or when we look at a blood test. Many people think that cholesterol is something harmful to our bodies. But in reality, that's not entirely true. Today, let's talk about what cholesterol is, why it's dangerous to have too much of it, and what foods we should be careful about.
Simply put, what is cholesterol?
Think of cholesterol as a waxy, oily substance found in our cells. It is essential for our bodies. Our liver produces the cholesterol we need. This cholesterol is essential for protecting every cell in our body and for producing certain hormones and vitamins.
But this is where the problem begins. In addition to the amount our body needs being produced by the liver, some of the foods we eat, especially animal foods, also add extra cholesterol to our bodies.
"Good" cholesterol and "bad" cholesterol
If you look at a blood report, you'll probably see two types of cholesterol mentioned: LDL and HDL.
- LDL (Low-Density Lipoprotein): This is what we call "bad cholesterol." Think of it like a garbage truck on the road. This LDL cholesterol travels throughout the body and begins to deposit on the walls of blood vessels.
- HDL (High-Density Lipoprotein): This is what we call "good cholesterol." It works like a garbage truck. HDL cholesterol removes excess bad cholesterol from the blood vessels and carries it back to the liver.
Therefore, keeping our LDL (bad cholesterol) levels low and HDL (good cholesterol) levels high is the most important thing to be healthy.
Why is high cholesterol dangerous?
When the level of LDL, or bad cholesterol, in our blood increases, that extra cholesterol starts to deposit on the walls of our blood vessels. Over time, it builds up into a hard layer, like dirt clogging a pipe. In medical terms, we call this ` Plaque`.
These plaque deposits narrow the blood vessels from the inside. This prevents the proper flow of blood to the heart and brain. This is the main cause of serious diseases like heart attack and stroke .
This is why doctors recommend that we keep the amount of cholesterol we consume from food to less than 300 milligrams per day.
Foods high in cholesterol that we should be careful about eating
Now let's look at the foods we eat in our daily lives without realizing it, but which can increase cholesterol levels.
| Food type | What to know |
|---|---|
| Egg yolk | Although eggs are a healthy food, all of their cholesterol is in the yolk. A single egg yolk can contain more than half of the cholesterol you need for the day. |
| Cheese | Cheese is also a high-cholesterol food. Especially full-fat cheeses, if eaten regularly, can quickly increase cholesterol levels. |
| Shrimp | Although shrimp are low in fat, they are surprisingly high in cholesterol. Even a small serving of shrimp can provide about half of your daily cholesterol needs. So be careful when eating shrimp. |
| Animal internal parts | Although animal parts like liver, kidneys, and brain are rich in vitamins and nutrients, they are also very high in cholesterol. These are not very good for someone trying to lower their cholesterol. |
| Salmon / Sardines | Sardines, a type of canned fish, also contain significant amounts of cholesterol. |
| Fast food and oily food | High-fat foods like deep-fried foods, fried rice, kottu, rolls, and patties are high in cholesterol. Eating these foods regularly can increase bad cholesterol (LDL) and decrease good cholesterol (HDL). |
So what should we eat? Healthy options with low cholesterol
Even though we are afraid of foods high in cholesterol, there are many delicious, healthy options we can choose from.
| The healthy option | Description |
|---|---|
| Egg white | Egg whites contain no cholesterol. When making an omelet, you can add a few egg whites to one yolk. |
| Low-Fat Cheese | Choose low-fat cheeses instead of full-fat cheeses. |
| White meat (chicken) | Choose white meats like chicken instead of red meats like beef and pork. It's even better if you cook them with the skin removed. |
| Tuna fish (packed in water) | Tuna is lower in cholesterol than sardines. It is especially advisable to choose tuna in water instead of tuna in oil. |
| Baked or steamed foods | You can avoid adding extra oil and cholesterol by baking, steaming, or grilling food instead of deep frying. |
| Legumes like lentils, chickpeas, and beans | These are plant-based proteins. Plant-based foods do not contain cholesterol. Also, the fiber in them helps reduce bad cholesterol in the blood. |
The most important thing is to maintain a balanced diet. There is no need to completely ban any food. However, it is wise to limit foods high in cholesterol and make more room for healthy alternatives. If you are unsure about your cholesterol levels, or if you need advice on changing your diet, it is best to talk to your family doctor (doctor) .
Take-Home Message
- Cholesterol is essential for our body, but increasing the amount of extra cholesterol from food is harmful to health.
- LDL is the "bad" cholesterol, HDL is the "good" cholesterol. Our goal should be to reduce LDL and increase HDL.
- Egg yolks, cheese, shrimp, animal liver, and deep-fried fast foods are high in cholesterol. Limit your intake of these.
- Include more plant-based proteins such as chicken, fish, egg whites, lentils, and chickpeas, as well as vegetables and fruits in your diet.
- Always consult your doctor for the best advice about your cholesterol levels and the diet that is right for you.
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