SAAOL is taking you on a curious ride!
Just once, can you imagine a bustling roadway system? Every vehicle represents a nutrient or molecule required for life, moving in perfect harmony. A succession of roadblocks forms on that roadway, creating delays, detours, and accidents. Cholesterol plays a very important role in your body functions and a slight imbalance in its levels can disrupt the body’s smooth functioning.
Cholesterol is frequently singled out as one of the major causes of the worldwide health crisis. You must have heard at least one of your family members that “My cholesterol is high”, or “I can’t eat that because it has high cholesterol”. (this line is funny, you will find out why?) But did you realize that cholesterol alone isn’t the villain? Cholesterol is required for life, it’s important for your brain, your heart, your liver, and basically for all major functions of your body as it plays an important part in cell activity and hormone production.
However, manipulation of cholesterol levels can have serious implications. According to the World Heart Federation, 39% of adults globally have high cholesterol levels, with less than half receiving proper treatment. The numbers are similarly worrisome in certain regions:
Nearly 1 in 10 U.S. adults have high levels of cholesterol, as reported by CDC.
In India, ICMR studied the prevalence of dyslipidemia (abnormal lipid levels, especially cholesterol) among urban individuals and found it to be 25-30%, contributing considerably to the growth in heart disease.
These figures illustrate the vital necessity of understanding cholesterol, not just as a number on a test report but as a critical component of our entire health. This blog goes beyond the basics to offer surprising facts about cholesterol and its effects on the heart.
What Is Cholesterol and Why Does Our Body Need It?
Cholesterol is a fat-like waxy substance synthesized by the body and found in all the cells. It helps with several functions within the body.
Synthesis of Membranes: Cholesterol is crucial for the maintenance of the structure of the cells.
Synthesis of hormones: It synthesizes hormones, such as estrogen, testosterone, and cortisol.
Production of vitamin D: This vitamin is produced in the body when sunlight is available. A certain amount of cholesterol is believed to be necessary for the formation of vitamin D.
Production of Bile: It aids in the secretion of bile acids from the liver, which helps in the digestion of fats.
Dairy products, eggs, and meat are cholesterol-rich foods. Regardless, the relationship between cholesterol and the heart is complicated. As some research has indicated, your body does use cholesterol that comes from food and supplements, but the truth is that about 75 % of the cholesterol your body requires is produced in the liver.
Bursting the Good v/s Bad Cholesterol Myth
The labels ‘good’ and ‘bad’ cholesterol (HDL and LDL respectively) don’t do complete justice to the whole process, however, there are some places where an SAAOL explanation is required and this is one such place.
High-Density Lipoproteins (HDL): Let us begin with HDL which is widely recognized as ‘the overachievers’. These lipoproteins facilitate the removal of excess cholesterol from the blood and take it to the liver for either disposal or recycling. As a general guideline, the higher the concentration of these lipoproteins in the serum, the lower the tendency to develop heart failure.
Low-Density Lipoproteins (LDL): Cholesterol is utilized by cells through LDL. An oxidation of LDL happens when it is in excess of what is needed and these excess LDLs get stuck to arterial walls and form plaques.
The shocker, however, is this: There’s no such thing as good cholesterol or bad cholesterol. They happen to be lipoproteins, HDL, and LDL which have the only role to distribute the lipid content in the body. The way that the cholesterol can be used within the system alongside the chemical makeup of the particles, such as the particles’ size and lipid oxidation and inflammation determines how the particles can function within the system.
Surprising Facts About Cholesterol:
The difference between small and large LDL particles:
Not all LDLs are made equal. Small, dense LDL particles are more likely to penetrate artery walls and lead to plaque formation, whereas large, fluffy LDL particles cause less harm.
Anything excess is bad, even HDL:
Excessive HDL levels (over 70 mg/dL) may raise cardiovascular risk, although typically being protective.
The Real Culprit: Inflammation
Cholesterol is frequently blamed for heart disease, but inflammation is the underlying cause. When inflammation damages the arterial walls, cholesterol rushes to repair the damage and it can lead to plaque development if the inflammation continues.
The Consequences of High Cholesterol
High cholesterol levels can lead to atherosclerosis, which is the hardening/ narrowing of the arteries due to plaque buildup as well as reduced blood flow. This can gradually result in a few conditions, which are:
Coronary Artery Disease: This is a heart condition that can occur if the blood supply to one’s heart drops significantly, thereby increasing the risk of a potential heart attack.
Stroke: This can occur as a result of some blockages forming inside the arteries that generally provide blood to one’s brain.
Peripheral Artery Disease: This most frequently causes a drop in the blood circulation within the limbs and generally leads to discomfort with even the most basic of movements.
As per recommendations from the CDC, an increase in LDL cholesterol has a bad reputation for increasing the chances of heart disease in people. Cholesterol is often referred to as a “silent killer” due to the damage it does, without giving out warning signs, until there is a heart attack or a stroke.
Try Reducing Trans and Saturated Fats: These raise cholesterol levels significantly. Red meat, butter, as well as processed snacks, were incredibly bad for heart health while soluble fiber found in beans, and oats, along with fruits did wonders in lowering cholesterol rates.
How to Manage Cholesterol
Managing cholesterol entails more than just lowering LDL levels. It is about finding balance and addressing the underlying causes of heart disease. Here’s how.
- Heart-healthy diet.
Incorporate more plant-based foods high in antioxidants and fiber.
Limit processed foods that include trans fats and added sugars. Adapt zero-oil cooking in home-cooked meals
- Regular exercise.
Physical activity raises HDL, lowers LDL and decreases inflammation. Aim for at least 150 minutes of moderate aerobic exercise per week.
- Quit smoking
Smoking harms blood arteries, reduces HDL, and accelerates atherosclerosis.
- Maintain a healthy weight
Even modest weight loss can improve cholesterol and lower cardiovascular risk.
- Medication as needed
Statins, for example, can save the lives of people who are at high risk. Always talk with your doctor to develop a personalized plan.
Breaking the Stigma around Cholesterol
Cholesterol isn’t an enemy; it’s a necessary chemical for your body’s functioning. The goal is to manage it intelligently, focussing on your entire health rather than simply the numbers on your lab report.
Remember that the real enemies are inflammation, poor lifestyle choices, and imbalanced diets. Take proactive actions to improve your heart health today, and let your knowledge lead you to a longer, healthier life.
Your heart is your body’s engine, constantly pushing life into all corners. Protect it by understanding cholesterol’s role and gaining control over your health. The route to a healthy heart begins with awareness and action in the SAAOL way and after reaching the end of this blog you’ve already taken the first step.