Body Fat (Lipids): The Good, the Bad, and What We Need to Know

Have you ever seen words like Cholesterol and Triglycerides when you look at a blood report? Maybe your doctor has told you, "Your cholesterol is a little high, be careful." We all get a little scared of the word 'cholesterol', don't we? But what exactly are these Lipids, or as we usually call them, the fats in our bodies? Are they only bad for our bodies? Or are there some good ones? Let's talk about this today to clear up all the questions you have in mind.

Simply put, what are these lipids?

Simply put, lipids are a group of chemical compounds in our bodies that have a fat or waxy nature. The biggest difference is that they do not dissolve in water. Imagine if you put some coconut oil in a glass of water, it would float on top, but it would not mix with the water, right? That's how lipids are found in our blood.

These lipids are essential for many important functions in our body. This means that lipids are not simply 'bad'. But like anything, problems arise when there is too much of them.

Types of lipids we often hear about and their stories

When we talk about lipids, it's important to know about a few key players. You've probably heard these names before.

1. Cholesterol: This is the most well-known member of the lipid family. Cholesterol is essential for our body to absorb fats and vitamins and to produce hormones.

2. Triglycerides: These are our body's main way of storing energy. The extra calories we get from the food we eat are converted into triglycerides by the body and stored in fat cells.

But there's a little problem here. As I mentioned earlier, cholesterol and triglycerides don't dissolve in water. Our blood is mostly water. So how do they travel through the blood throughout the body?

These lipoproteins are where the 'good' and 'bad' cholesterol story we've heard about is based.

Other benefits of lipids for our body

In addition to the cholesterol issue, lipids have many other benefits for our bodies.

• Energy storage and transport: Triglycerides act as the main energy storage in our body.
• Sending messages to cells: Steroid hormones are a type of lipid that transmit messages between cells in our body.
• Aiding digestion: Bile salts, which are made by the liver using cholesterol, help digest the fats in the foods we eat.
• Protecting cells: Every cell in our body has an outer covering. This is called the cell membrane. This is made up of lipids. It is like the gate of a house. This lipid covering determines who can enter the cell and who can leave.

Diseases that occur when lipid levels are disturbed

Normally, our body produces the amount of lipids it needs. But sometimes this balance is lost. Then, various diseases can occur.

• Hyperlipidemia: This is an excessive increase in lipid levels (cholesterol, triglycerides) in the blood.
• Hypolipidemia: This is a low level of lipids in the blood. This is a very rare condition.
• Atherosclerosis: This is the most dangerous outcome. LDL or "bad" cholesterol builds up in the walls of blood vessels, causing them to narrow and harden from the inside. This is what we call "hardening of the arteries."
• Coronary Artery Disease: A condition caused by blockage of the arteries that supply blood to the heart. This can lead to heart attacks.
• Hypertriglyceridemia: An increase in triglyceride levels in the blood.

Are there any symptoms that indicate high lipid levels?

The most dangerous thing here is that many people do not experience any symptoms, no matter how high their blood cholesterol levels are . That is why some people call it the "silent killer." Symptoms only appear after the blood vessels have become too narrow.

However, some people with very high cholesterol levels may experience symptoms such as:

• Xanthelasma: Small, yellowish bumps on the skin around the eyes, especially on the inside of the eye.
• Xanthoma: A lump formed by the deposition of fat under the skin in other parts of the body, especially around the joints of the limbs.
• Corneal Arcus: A white or gray ring around the cornea of ​​the eye. This is common as we age, but if you see this in a young person, it could be a sign of high cholesterol levels.

How do I know exactly what my lipid levels are?

The only way to know your body's lipid levels is to have a blood test called a lipid profile . This is a very simple blood test.

Also, avoid taking this test when you are sick or under stress, as the results may be slightly different at such times. Also tell your doctor about any medications you are taking.

What do the numbers in the report say?

Typically, the values ​​in a Lipid Profile report are as follows (these are normal values, and your doctor may adjust the targets based on your health condition):

• Total Cholesterol: Less than 200 mg/dL is best.
• LDL Cholesterol ("bad"): Less than 130 mg/dL is good. But if you have diabetes or heart disease, your doctor may recommend keeping it below 100 mg/dL or even 70 mg/dL.
• HDL Cholesterol ("good"): Above 60 mg/dL is considered safe. The higher this is, the better.
• Triglycerides: Less than 150 mg/dL is good.

Things we can do to control lipid levels

The good news is that lipid levels can be largely controlled by changing our lifestyle.

1. Changes in diet

• Reduce saturated fat: These are the main enemies that increase our LDL levels. Reduce as much as possible foods with a lot of coconut milk, oily foods, red meat (beef, pork), full-fat dairy products (cheese, butter), and fast food.
• Choose good fats: Nuts like olive oil, canola oil, avocados, peanuts, and cashews contain healthy fats.
• Eat more fiber-rich foods: Include more whole grains (brown rice, oats, barley), vegetables, fruits, and legumes (chickpeas, peas, green beans) in your diet. Fiber helps remove cholesterol from the body.
• Limit sugary and floury foods: Things like sweetened drinks, cakes, biscuits, and bread increase our triglyceride levels.

2. Exercise

By engaging in exercise such as brisk walking, running, cycling, or swimming for at least 30 minutes a day, at least 5 days a week, you can increase your "good" HDL cholesterol levels and reduce your "bad" LDL and triglyceride levels.

3. Other lifestyle changes

• Maintain a healthy weight: As body weight increases, lipid levels also increase. Losing even a little weight can make a big difference.
• Avoid smoking completely: Smoking lowers HDL ("good") cholesterol levels and damages blood vessels, accelerating the process of atherosclerosis.
• Sleep well: Getting enough sleep of 7-9 hours daily is also very important for overall health.
• Follow your doctor's advice: If your lipid levels cannot be controlled with lifestyle changes alone, your doctor may prescribe medication. Statins are the most commonly used class of drugs. There are also other medications such as bile acid sequestrants, fibrates, and PCSK9 inhibitors . It is important to take the medications your doctor prescribes as directed.