Cholesterol level depends on many factors: health, diet, physical activity. Standards even vary depending on the country in which one lives. In Poland, the normal level of total cholesterol in the blood is 200mg/dl, although the safest level for health is 190mg/dl. Especially among people at risk of heart disease, this is very important – too high cholesterol has a devastating effect on the circulatory system!
Elevated cholesterol leads to atherosclerosis, which is the cause of heart attacks and strokes. Here are some facts about cholesterol you should know:
- The body produces it itself. It produces about 2 grams per day. It takes place in the liver, from where it is transferred with the blood to all the cells of the body.
- It is true that some products can lower its level. To do this, choose foods high in fiber, such as oatmeal, fruits, vegetables, dark rice and whole grain breads. Store-bought margarines are also often available with stanols, which are derived from plants and prevent the absorption of some of the cholesterol from food.
- It is not true that cholesterol is something completely unnecessary. Some time ago it was discovered that it is divided into good and bad. Its functions include production and assimilation of vitamin D, support of digestive processes and production of anti-stress and sex hormones.
- Many people think that the source of cholesterol is primarily fatty foods, such as lard and meat. However, this is a false belief – its rich source is also offal, egg yolks, fatty milk and its products. For example, poultry will only have low cholesterol if we eat it without the skin. Also among fish there are those with high content (herring, tuna, eel, whitefish) and low (salmon, zander, cod).
- A hygienic lifestyle also affects the reduction of cholesterol. It is about a healthy lifestyle, i.e. a proper diet rich in vegetables, fruits, low in fat, as well as exercising at least 3 times a week, avoiding alcohol, caffeine, smoking and stress.
- It is true that cholesterol damages the coronary arteries the most. This is where the most deposits build up, causing the arteries to become stiff and narrow. Healthy ones look different: they are smooth and elastic. This process of change is what we call atherosclerosis.
- It is false, however, that a total cholesterol level of less than 200 mg/dl means that we do not have to worry about atherosclerosis. More important is the ratio of bad to good cholesterol – the level of the latter must be equal to or higher than 35 mg / dl, and the bad cholesterol lower than 130 mg / dl. It is often hereditary, so if you have a family history of cardiovascular disease, you should keep your cholesterol levels checked.
- There are drugs to lower cholesterol, even over-the-counter drugs. Their effectiveness is noted only with not very high results. Choose those that contain soy phytoestrogens, pumpkin phytosterols, artichoke extract.