Managing Cholesterol Through Healthy Nutrition

Cholesterol is a substance found in everyone’s blood and is used in the structure of cell membranes and in the production of certain hormones. It is a fat-like substance produced by the liver. Cholesterol is present in all animal-based foods and fats, while it is not naturally found in plant sources. The body uses cholesterol to produce hormones, vitamin D, and bile acids.

So how can a substance that is essential for the body become harmful? As with everything in life, moderation is key — too much can be harmful.

What Is Good Cholesterol? What Is Bad Cholesterol?

Cholesterol is transported in the blood in two main forms:

• LDL (Low-Density Lipoprotein): Carries cholesterol from the liver to other tissues. It is known as “bad cholesterol.”

• HDL (High-Density Lipoprotein): Transports cholesterol from the bloodstream back to the liver. It is known as “good cholesterol.”

In addition, VLDL and triglycerides are other types of fats found in the blood.

High levels of LDL (bad cholesterol) increase the risk of cardiovascular diseases. LDL can accumulate on the inner walls of blood vessels, leading to blockages. This increases the risk of heart attack, stroke, and kidney failure.

• Total cholesterol should not exceed 200 mg/dL.

• LDL cholesterol should remain below 130 mg/dL.

High levels of HDL (good cholesterol) are protective against cardiovascular disease. Smoking lowers HDL levels, while regular exercise increases them. One of the fundamental principles of healthy nutrition is to keep LDL low while maintaining higher HDL levels.

Healthy HDL levels should be approximately:

• 55 mg/dL or higher in women

• 45 mg/dL or higher in men

How Can I Lower My Cholesterol Through Diet?

• Avoid foods high in saturated fats.

• Replace butter, margarine, tail fat, and internal animal fats with olive oil, hazelnut oil, or canola oil.

• Limit the consumption of organ meats (liver, brain, kidney, spleen). For example, eating 100 grams of beef brain provides approximately 1,984 mg of cholesterol, whereas daily cholesterol intake should not exceed 200 mg when aiming to lower cholesterol levels.

• Limit red meat to 2–3 portions per week. Instead, choose white meats such as chicken, turkey, and fish, or plant-based protein sources like legumes.

• Choose healthier cooking methods such as steaming, grilling, or boiling instead of frying.

• Although plant-based, coconut oil and refined palm oil found in packaged foods may raise cholesterol levels.

• High-fructose corn syrup in packaged and bakery products can increase blood triglyceride levels.

• Nuts such as walnuts, almonds, and hazelnuts contain healthy fats and can help lower cholesterol when consumed in moderation.

• Increase your intake of vegetables and fruits.

• Engage in regular physical activity to help lower blood cholesterol levels.

• Limit alcohol consumption if applicable.

Wishing you healthy days. 🌿