Cholesterol, a lipid substance that is closely related to our health, is often featured in various health information**, but its role in our body is far more than simply "good" or "bad". Understanding cholesterol and regulating its levels is essential for maintaining vascular health. This article will take you through the three major knowledge points of cholesterol and provide a practical "cholesterol content cheat sheet" to help you make more informed health choices in your daily life.Cholesterol is a lipid substance that plays an important physiological function in the human body. It is an important component of cell membranes, involved in cell signaling, and a precursor to the synthesis of vitamin D, bile acids, and certain hormones such as sex hormones and adrenocorticotropic hormones.
However, the form in which cholesterol is present in the blood has a very different effect on its health effects. Depending on the size and density of the particles, cholesterol is mainly divided into low-density lipoprotein cholesterol (LDL-C, commonly known as "bad cholesterol") and high-density lipoprotein cholesterol (HDL-C, commonly known as "good cholesterol").
Low-density lipoprotein cholesterol (LDL-C).: It is mainly responsible for transporting cholesterol from the liver to the cells of various tissues throughout the body. When LDL-C levels are too high, cholesterol is easily deposited in the blood vessel wall, forming atherosclerotic plaques and increasing the risk of cardiovascular and cerebrovascular diseases.
High-density lipoprotein cholesterol (HDL-C).: Its function is to transport cholesterol from surrounding tissue cells back to the liver for metabolism. When HDL-C levels are high, it helps to remove cholesterol deposits from the blood vessel walls and reduce the occurrence of atherosclerosis.
Diet is one of the important factors that affect blood cholesterol levels. Although most of the cholesterol in the body is synthesized by the liver, the cholesterol and fat content of food can also have an impact on blood cholesterol levels.
Cholesterol in food: Animal foods (such as meat, eggs, dairy products, etc.) are the main cholesterol products**. However, the body's absorption of cholesterol from food is limited and affected by other dietary components such as dietary fiber, plant sterols, etc. Therefore, moderate intake of animal foods does not lead to a significant increase in blood cholesterol levels.
Fats in food: The type of fat in food has a more significant effect on blood cholesterol levels than cholesterol in food. Saturated and trans fats increase blood levels of LDL-C, while unsaturated fats, especially polyunsaturated fats and omega-3 fatty acids, help increase HDL-C levels. Therefore, the intake of saturated fats and trans fats should be reduced in the diet and the intake of unsaturated fats should be increased.
Now that you understand the physiological function of cholesterol and its relationship to your diet, we've put together a practical "cholesterol cheat sheet" to help you make more informed dietary choices in your daily life.
Cholesterol content of common foods (in milligrams of 100 grams of food).
High-cholesterol foods (> 200 mg).: Animal brain (such as pig brain, cow brain), animal offal (such as pig liver, chicken liver), egg yolk, crab roe, fish roe, etc.
Medium-cholesterol foods (100-200 mg).: Lean meat (e.g. pork, beef, mutton), poultry (e.g. chicken, duck), fish and shrimp, dairy products, etc.
Low-cholesterol foods (< 100 mg).: Plant-based foods (e.g. vegetables, fruits, whole grains), legumes and their products, low-fat dairy products, most seafood, etc.
Directions for use
High-cholesterol foods should be consumed in moderation and avoid excessive amounts. For people who already suffer from hypercholesterolemia or cardiovascular and cerebrovascular diseases, it is recommended to control intake under the guidance of a doctor or dietitian.
Medium-cholesterol foods can be used as a major part of the daily diet, but it is also necessary to pay attention to your intake and maintain a balanced diet.
Low-cholesterol foods are the foundation of a healthy diet and should make up the majority of the daily diet. Increasing your intake of plant-based foods can help lower blood cholesterol levels.
In addition, in addition to paying attention to the cholesterol content in food, we should also pay attention to the reasonable combination and balance of the overall dietary structure. Increasing dietary fiber intake, maintaining adequate vitamin and mineral intake, and controlling total energy and total fat intake are also important measures to maintain vascular health.
Cholesterol plays an important role in human health as a "double-edged sword". By gaining a deeper understanding of the physiological function of cholesterol, its relationship to diet, and the rational use of the "Cholesterol Content Cheat Sheet", we can better regulate blood cholesterol levels and maintain the unobstructed flow of blood vessels. In everyday life, it is advisable to do the following:
Maintain a balanced diet, eat a variety of foods, and avoid picky or picky eaters.
Moderate intake of animal foods, especially lean meats, poultry, fish and shrimp with moderate cholesterol.
Increase your intake of plant-based foods such as vegetables, fruits, whole grains and legumes and their products.
Control total energy and total fat intake, reduce saturated and trans fat intake, and increase unsaturated fat intake.
Conduct regular physical examinations and lipid tests to understand your cholesterol level and adjust your diet in time.
Remember, a healthy lifestyle requires long-term persistence and constant effort. Let's start with every meal and take responsibility for our own vascular health! List of high-quality authors