Essential to the proper functioning of your body, cholesterol is a very controversial lipid: good or bad for your health? In France, cholesterol is the cause of one in 2 heart attacks and 20% of hypercholesterolemia in adults. What is cholesterol? In what foods is it found? What is the recommended daily amount and how can you avoid having too high a rate?
What is cholesterol?
Cholesterol is a lipid that belongs to the sterol family. This family plays several roles in your body, such as maintaining the structure and functions of cell membranes. Your body is capable of producing cholesterol itself. In fact, 2/3 will be synthesized by the liver while the rest will be provided by food. Since cholesterol is not soluble in the blood, there are 2 proteins that are responsible for its transport: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Cholesterol regulates itself at 3 levels in the body:
- or the cholesterol present in the cells blocks its own preceptors, which prevents the entry of new cholesterol.
- or cholesterol inhibits the activity of an enzyme responsible for the synthesis of cholesterol.
- either cholesterol stimulates the storage of cholesterol in cells.
Low-density lipoproteins (LDL).
This protein allows the transport of cholesterol in the blood to the body's cells. If the LDL level is too high, it can promote the deposition of cholesterol on the walls of the arteries, which can block them with accumulation. This is called atherosclerosis, which greatly increases the risk of cardiovascular disease. This is why LDL cholesterol is also called “bad” cholesterol.
High-density lipoproteins (HDL).
HDL will relieve cells (and arteries) of cholesterol and return it to the liver, where it can be eliminated through bile. It is therefore called “good” cholesterol.
Did you know ?
There are other transporters such as VLDL (very low density lipoproteins) which allow the transport of triglycerides in the blood, or chylomicrons which transport lipodes from the intestine to the tissues.
The role of cholesterol in the body.
Cholesterol plays several roles in the functioning of the body. Cholesterol plays a role in the production of bile salts, constituents of bile which participate in the digestion of dietary fats and facilitate their absorption. There is a link between nutrition and reproduction. Indeed, cholesterol contributes to the production of sex hormones and corticosteroids. Sex hormones are:
- progesterone: female hormone that prepares the uterus for pregnancy.
- estrogen: female hormone which ensures the formation and functioning of the genital organs.
- testosterone: male hormone which stimulates the development of the genital organs.
Cholesterol also allows the release of neurotransmitters and therefore the propagation of nerve impulses. It is also a major component of cell membranes. It contributes to their stability and the maintenance of their structures by intercalating between the phospholipids (lipids).
Where can we find it in our food?
Cholesterol is present in foods of animal origin.
Cholesterol levels per 100 grams.
|
Cooked chicken |
563 mg |
|
Egg |
400 mg |
|
Foie gras |
380 mg |
|
Butter |
250 mg |
|
sour cream |
110 mg |
|
Crustacean and shellfish |
100mg |
|
Cold cuts |
100mg |
|
Cheese |
80 mg |
|
Meat |
70 mg |
|
Fish |
50 mg |
|
Cream cheese |
50 mg |
Feed. meals are vegan, gluten-free, lactose-free and GMO-free.
What are the consequences of overconsumption of cholesterol?
When you build up too much cholesterol in your arteries, they will become clogged. In the long term, it causes an increased risk of heart attack or cardiovascular accident (CVA).
How to detect excess cholesterol?
It is easy to detect high cholesterol with a blood test.
|
Normal values |
|
|
Total cholesterol level |
< 2 g/L |
|
LDL cholesterol level |
< 1.6 g/L |
|
HDL-cholesterol level |
> 0.4 g/L |
|
Triglyceride levels |
< 1.5 g/L |
If your levels do not correspond to normal values, it is recommended to see your doctor.
How to lower your cholesterol level?
The most effective way to reduce your cholesterol level is to limit the consumption of foods containing the highest cholesterol and to engage in regular physical activity. When you suffer from hypercholesterolemia, you must therefore limit the intake of foods source of animal fats and favor those of plant origin. Indeed, it has been shown that regular physical activity promotes a reduction in LDL cholesterol and an increase in HDL cholesterol. There are preventive measures such as not smoking, following a varied and balanced diet, practicing regular physical activity and consuming alcohol in moderation.
In summary.
Cholesterol is a lipid essential for the proper functioning of the body and which plays several roles, especially in cell membranes but also in reproduction by allowing the production of sex hormones. It is transported in the blood thanks to two proteins: HDL and LDL. Cholesterol is mainly found in foods containing animal fats. Excess blood cholesterol (hypercholesterolemia) is a risk factor for cardiovascular disease. There are several preventive measures to lower your cholesterol level.
