An excessive amount of cholesterol in the body can clog the arteries of the heart and cause coronary heart disease. The human liver produces about 80% of the body’s cholesterol, with the rest coming from dietary sources such as poultry, eggs, fish, and dairy products. The good news is that a cholesterol-lowering diet also benefits heart health, and controversial foods like eggs can be eaten in moderation.

Cholesterol is a chemical compound needed by the body as a building block for cell membranes and hormones such as estrogen and testosterone. The content of cholesterol in the blood is regulated by the liver. After eating, dietary cholesterol is absorbed from the small intestine, metabolized and stored in the liver. Since the body needs cholesterol, it can be secreted by the liver.

But when the body has too much cholesterol (hypercholesterolemia), it can build up in deposits called atherosclerotic plaques, which line the inner walls of the arteries, causing them to narrow. Diet and genetics affect a person’s cholesterol level. There may be a genetic predisposition to familial hypercholesterolemia, in which the number of receptor cells in the liver is low and cholesterol levels are elevated, causing atherosclerotic heart disease at an earlier age.

High cholesterol is a risk factor for cardiovascular disease

Experts of the World Health Organization describe eight main risk factors for cardiovascular diseases and death from them. Among the 8 reasons is high cholesterol. Alcohol use, tobacco use, high blood pressure, hypercholesterolemia, high body mass index, high blood sugar, low fruit and vegetable intake, and insufficient physical activity account for up to 61% of all cardiovascular deaths and more than three-quarters of all coronary heart disease . “What you eat and drink affects your cholesterol and triglyceride levels, but if you have high cholesterol or triglycerides, doctors may recommend a cholesterol-lowering diet,” says Dr. Ripu Singh, a Mayo Clinic cardiologist. Health care system.

Cholesterol can enter the body through the foods you eat that contain animal fat. Products of animal origin or containing animal fats: meat, egg yolks, lard and dairy products. But the type and amount of fat you eat also matters, and they can affect how much cholesterol your body makes.

Recommendations of American cardiologists

– Choose a plant-based diet. Eat more plant-based foods rich in fiber. Choose 100% whole grains, fruits and vegetables.

– Limit or avoid trans fats as much as possible, as they can raise blood cholesterol. Foods containing trans fatty acids are fried foods, margarine, cakes, commercial pies, etc.

– Limit your intake of cholesterol-rich foods, such as egg yolks, fatty meats, animal organs, and high-fat dairy products.

– Use oil instead of butter. Sauté vegetables in olive oil instead of butter.

– Use rapeseed oil when baking in the oven.

– Eat fish rich in Omega-3 fatty acids, such as salmon, instead of meat at least twice a week.

– Choose lean meat and poultry without skin. Do not forget to remove visible fat from the meat!

– Replace saturated fats with unsaturated fats, as unsaturated fats can lower blood cholesterol. “You can still enjoy your favorite foods, but you should prioritize a heart-healthy diet and eat less healthy foods in moderation. Small changes can have a big impact on reducing the risk of cardiovascular disease,” says Dr. Singh.

Mayo Clinic cardiologist Dr. Regis Fernandez notes that fats that raise bad cholesterol (HDL) increase the risk of heart disease.

“Saturated fat is a type of fat that solidifies at room temperature. The consumption of saturated fat is directly related to the level of cholesterol in the blood. The higher the intake of saturated fat, the higher the cholesterol in the blood,” explains Dr. Fernandes. Coconut oil, palm oil fall into this category and should be avoided, while olive oil, avocado oil, soybean oil and vegetable oil contain good fats and can be consumed.

With or without eggs in the diet?

For more than half a century, scientists have debated the role of dietary cholesterol in a healthy diet and the extent to which limiting egg consumption improves heart health. Accumulating scientific evidence has recently prompted US researchers to reconsider how dietary cholesterol – and eggs – fit into the healthy eating model. “We’ve made great progress, and we’re continuing to address these issues as we learn more,” said Professor Linda Van Horn, chief of nutrition in the division of preventive medicine at Northwestern University’s Feinberg School of Medicine in Chicago.

The American Heart Association clarified that previous federal dietary guidelines recommended limiting dietary cholesterol intake to 300 milligrams per day, but current guidelines suggest maintaining dietary cholesterol intake “as much as possible without compromising the nutritional adequacy of the diet.”

According to Professor Linda Van Horn, foods high in dietary cholesterol also tend to be high in saturated fat, with the exception of eggs and shellfish such as shrimp and lobster. Despite being high in dietary cholesterol, shellfish are relatively healthy as long as they are not fried. “Research has shown that it is impossible to separate dietary cholesterol from total fat intake. “Rather than thinking about how much cholesterol you can get from your diet, try instead to think about eating a well-rounded, healthy diet with plenty of fruit and vegetables, whole grains, healthy sources of protein and low-fat or low-fat dairy products,” Professor Wang said. Horn.

A large whole egg contains about 200 mg of dietary cholesterol. However, egg white is not rich in dietary cholesterol. Although doctors recently advised people not to eat more than two to three egg yolks a week, and because eggs are often eaten with high-fat foods such as bacon, sausage and butter, doctors are now detailing recommendations that if LDL cholesterol is low, a few eggs per week are considered acceptable in the case of an adult, depending on the total content of the diet.

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