Cholesterol, health and diet

Opinions on the use of fats in the diet are very marked by the idea of associating them only with the negative effects on the body caused by the exaggerated consumption of fried foods, snacks, sausages and industrial sweets made with saturated fats and trans fats.

It is therefore logical that the first reaction of misinformed people is to eliminate all fats from the diet; but that decision, according to experts, can cause many health disorders, so they recommend a diet that includes healthy fats in the right proportions.

In this presentation we will talk about the relationship between cholesterol, health and diet; in addition, we will learn, among other things, how we can maintain adequate cholesterol levels and the types of fats that athletes should not include in their diet.

What is cholesterol?

Cholesterol is an essential lipid component for our body as it is a precursor in the synthesis of substances such as vitamin D and sex hormones; it is also involved in numerous metabolic processes and is an important component of cell membranes. Cholesterol is essential for life; however, when its levels in the blood are very high, it can be detrimental to health.

Our body can obtain cholesterol in two ways:

• Mostly the body produces it in the liver from food in the diet.
• A smaller amount is obtained directly from foods of animal origin (chicken eggs, brains, liver, mayonnaise, pâté, butter, squid, etc.). Foods of vegetable origin do not contain cholesterol.

How is cholesterol transported through the body?

Since cholesterol is a water-insoluble component, it must be transported together with other molecules called lipoproteins, which contain different proteins and carry different amounts of lipids.

The two most important types of lipoproteins in the transport of cholesterol in the organism are:

• Low-density lipoproteins (LDL).

• High-density lipoproteins (HDL).

Low-density lipoproteins (LDL): They circulate throughout the body transporting cholesterol and other lipids, making them available in the tissues for their utilization. When there is an excess of low-density lipoproteins in the blood, they accumulate on the walls of the arteries, forming plaques that affect the entire circulatory system. This is why LDL lipoproteins are known as "bad cholesterol".

High-density lipoproteins (HDL): They play a protective role in the body by transporting excess cholesterol from the cells to the liver, thus helping to reduce blood cholesterol levels. This is why HDL is called "good cholesterol".

How can we maintain adequate cholesterol levels in our body?

Maintaining adequate blood cholesterol levels depends firstly on the quality of the fat that is usually consumed in the diet and secondly on the amount that is ingested.

In order to achieve adequate cholesterol levels, the following suggestions should be taken into account:

• Consume the recommended amounts of foods rich in polyunsaturated and monounsaturated fats; these have a beneficial effect on blood cholesterol levels as they reduce bad cholesterol (LDL) and increase good cholesterol (HDL). These types of fats are found in oily fish, nuts and vegetable oils (olive, sunflower, soybean, corn and canola oils).
• Reduce the consumption of saturated fats, these increase the synthesis of low density lipoproteins (LDL) bad cholesterol which increases the total values of cholesterol in the blood thus favoring the formation of plaques in the circulatory system. Foods containing high levels of saturated fats are butter, fatty meats, eggs, butter and other whole milk products (ice cream, cheese, etc.).
• Consume less than 300 mg of cholesterol daily.
• Do not regularly eat foods containing trans fatty acids. These fats reduce the levels of good cholesterol (HDL) and increase bad cholesterol (LDL), causing an increase in total cholesterol, accelerating the development of atherosclerosis and increasing the risk of myocardial infarction.

To reduce the consumption of trans fatty acids, we should consume only very occasionally the following products: industrial pastries, snacks, potato chips in bags, cake