Diet gun

Cholesterol is an Essential Component

Cholesterol is essential for the body because it is a key component of the complex lipoprotein molecules that form cell membranes, a precursor to steroid hormones, vitamin D and bile acids, which aid in the digestion process and absorb dietary fat.

Cholesterol and Lipoproteins

Cholesterol is found bound to complex transport particles called lipoproteins and helps it reach from the intestine or liver to other organs that need it.

There are two main categories of such particles: LDL lipoproteins (bad cholesterol) and HDL lipoproteins (good cholesterol).

LDL contains a larger amount of cholesterol and transports cholesterol from the liver to the tissues.

HDL contains a smaller amount of cholesterol (than LDL) and transports excess cholesterol from the tissues (and atherosclerotic plaques) back to the liver, where it is reprocessed or excreted.

Percentage of cholesterol in the body

The body’s cholesterol is mostly produced in the liver (75-80%), while a much smaller percentage (20-25%) comes from the diet.

By limiting foods that contain cholesterol, we only affect 20-25% of the cholesterol in our body.

In which foods is cholesterol found
Cholesterol is NOT found in plant-based foods, it is only found in animal-based foods and their products.

Long-term elevated blood cholesterol and diseases

Long-term elevated cholesterol leads to plaque buildup in the arteries, usually without symptoms, until it is severe enough to cause stroke or cardiovascular diseases.

High blood cholesterol and body weight

We can have high blood cholesterol even if we are within the correct weight standards for our gender, age and body type, it is a genetic disorder and has nothing to do with our diet.

Atherosclerotic plaque is created by inflammation caused when LDL entry exceeds its exit (from substances that try to protect the arteries) under the endothelium of the arteries, that is, the increased amount of LDL in our diet will create atherosclerotic plaque.

In HDL dysfunction (due to a genetic disorder), its ability to remove cholesterol from atherosclerotic plaques is significantly reduced, resulting in increased cholesterol.

In a possible increased intake of LDL and simultaneous HDL dysfunction, the risk of cardiovascular and stroke diseases increases excessively.

Saturated fats and cholesterol

Saturated fats (found mainly in beef, pork, lamb, full-fat dairy products, butter, coconut oil, palm oil, snacks, cakes, cookies, crackers, donuts, croissants, sweets) INCREASE LDL and SIMULTANEOUSLY DECREASE HDL, resulting in increased blood cholesterol.

Refined Carbohydrates and LDL

Refined carbohydrates such as white bread, pastries, refined grains, sugar and sugary products (sweets, soft drinks), increase LDL.

Exercise and Cholesterol

Increasing physical activity by even 30 minutes a day for five days a week can increase HDL cholesterol levels and slightly reduce LDL levels.