Can “good” cholesterol be harmful? Disturbing research results

High cholesterol is one of the major risk factors in the development of cardiovascular disease. However, it is about the so-called bad cholesterol, or low-density lipoprotein (LDL). High-density lipoprotein (HDL), commonly known as good cholesterol, plays a different role. It corresponds, inter alia, to for removing harmful fatty compounds from blood vessels. Until now, it was believed that high blood levels of HDL work to our advantage. The latest research proves this view to be verified. A cohort study conducted by Danish scientists on a group of over 116 Danish residents may be undermining the good reputation of high-density lipoprotein. It turns out that people with extremely high levels of good cholesterol are at risk of death by 65%. more than those with normal levels. Researchers reached this conclusion by analyzing the cholesterol levels of the study participants at the start of the 23-year follow-up. During this period, over 10 people died. people covered by the study. When researchers looked at the data, it turned out that the graph of the relationship between HDL levels and mortality is U-shaped. This means that both people with very low and very high levels of good cholesterol are more likely to die than those with results are normal. It also turned out that the optimal HDL concentration for men is 25 percent. lower than for women. Research to date suggests that high HDL levels are good for your health, but apparently they shouldn’t go too far over the approved limits. Just in case, it is worth ensuring that the total concentration of cholesterol in the blood remains normal, and that the level of LDL cholesterol is as low as possible and is kept in an appropriate proportion to the concentration of high-density lipoproteins. How can this be achieved? Here are some ways.

It’s easy to say, harder to do. However, it is worth doing a lot to free yourself from states of excessive nervous tension. This is because stress kills in a number of ways – including by increasing blood cholesterol levels. A 2013 study in the American journal of cardiology found that long-term work-related stress directly contributes to an increase in cholesterol levels, increases the risk of developing obesity, and threatens heart health.

For many people, it is quite a challenge, especially since we consume sugar in various forms: in the form of snacks, drinks, sweet dishes, and sucrose, which we neutralize the bitterness of coffee or tea. Unfortunately, a study published in the Journal of the American Medical Association shows that people who consume large amounts of simple carbohydrates have too low HDL cholesterol in relation to LDL and high levels of triglycerides – fatty compounds that increase the risk of developing cardiovascular diseases. So if we are not able to give up sugar completely, it is worth consuming it in a smaller amount and in a healthier form, e.g. dried fruit instead of bars.

Trans fats, or hydrogenated vegetable oils, are one of the most dangerous substances present in our food. They are found in the highest amounts in highly processed foods, especially in low-quality confectionery products, where in combination with sucrose or glucose-fructose syrup they constitute a real anti-health bomb. Admittedly, trans fats are unsaturated fatty acids, which many people associate with more favorably than saturated ones. However, numerous studies prove their high harmfulness to the cardiovascular system: they increase the level of LDL cholesterol and increase the risk of developing atherosclerosis.

I guess it’s hard to find a better way to “break down” cholesterol than exercise. Especially since it is a remedy for a whole host of ailments, which in addition helps reduce other risk factors contributing to hypercholesterolemia (i.e. excessive blood cholesterol levels), including stress levels, insulin resistance or inflammation caused by eating harmful food. Even moderate physical activity regulates the level of lipoproteins in the bloodstream, as long as we practice it regularly. If you want to train more often and more – so much the better. Just remember not to take the hoe into the sun and carefully dose your workouts after a long break from frequent exercise.

Bedtime binge eating is a nasty habit. Unfortunately, it is common, especially among people who, due to lack of time, neglect to eat nutritious meals during the day and lose moderation in the evening, after returning from work. In such a situation, the body has no time to deal with the excessive load of calories, because it is getting ready for sleep, which promotes regenerative processes – not digestive. Research by scientists from the University of Pennsylvania (and as one of many) proves that snacking before going to bed can raise the level of bad cholesterol and promote heart disease.

For people suffering from hypercholesterolaemia, as well as those who want to avoid it, fiber should be an ingredient of every meal. Vegetable fiber is one of the greatest allies in the fight against bad cholesterol as well as obesity. Fiber makes you feel full and reduces hunger, and is also food for beneficial gut bacteria. The advantage of the latter over harmful microorganisms in our digestive system has a key impact on our health, including the circulatory system. Fiber can be found, among others in vegetables, fruit (although some, such as bananas, have little), coarse grains, as well as nuts and seeds.

A study conducted in 2009 in China on a group of almost 7 of people showed a clear relationship between eating a lot of spicy food and low levels of bad cholesterol and the correct ratio of LDL to HDL. People who ate spicy dishes at least five times a week had higher-than-average levels of good cholesterol with correspondingly low levels of LDL lipoproteins. It has long been known that spicy spices have a beneficial effect on various aspects of health. anti-inflammatory, antibacterial and anti-cancer. They also protect our circulatory system. However, people suffering from gastric ailments, peptic ulcer disease and reflux should be careful with them.