Cholesterol is a word that we often hear in our lives. Everyone probably will hate or dislike it when they hear cholesterol. But is cholesterol really that terrible? You may not know that cholesterol actually plays a vital role in health. Without cholesterol, we cannot live. Therefore, PhytoFairy will take you to know cholesterol again and put aside your previous prejudices about cholesterol.

What is cholesterol?

Cholesterol is an essential fatty substance needed for the body’s normal function, and every cell in the body needs cholesterol. There are two sources of human cholesterol. The first is that the liver makes 80% of the cholesterol naturally produced by the body, but only 20% is related to diet. Cholesterol is the lipid needed to build every cell, and it is also an important material for the human body to make bile, vitamin D and synthesize hormones. The results of the Malaysia National Health and Morbidity Survey in 2019 found that 4 out of every 10 Malaysian adults had high cholesterol problems. Still, one of these 4 people didn't realize their cholesterol level was high! In fact, high cholesterol generally has no symptoms, and only a lipid profile can be used to test the cholesterol content in the body.

Types of cholesterol

There are two types of cholesterol. The first is LDL (low-density lipoprotein), also known as "bad" cholesterol. When the LDL concentration is too high in blood vessels, it easily accumulates on the blood vessel wall. The second is HDL (high-density lipoprotein), also known as "good" cholesterol, which is the scavenger of cholesterol in blood vessels. LDL is responsible for carrying cholesterol into the blood and then transporting it to the whole body for use by cells in the body. When the concentration of LDL in blood vessels gets higher and higher, it will accumulate in the inner wall of blood vessels, leading to narrowing and blockage of blood vessels. Too high LDL will increase the risk of heart disease and stroke. HDL is responsible for recovering excess cholesterol from blood, returning it to the liver for reuse, avoiding accumulation and preventing blood vessel blockage. Therefore, maintaining an optimal HDL level helps reduce the risk of heart disease and stroke.

How to prevent high cholesterol?

First, reduce trans fats, such as margarine, fried food (fried dough sticks, fried chicken, French fries), cakes and biscuits.

Second, do not consume excessive saturated fat, such as canned food, processed food, animal skin, animal fat and high-fat dairy products, including whipped cream, ice cream and whole milk. Excessive trans and saturated fat will increase "bad" cholesterol in the human body and increase the risk of heart disease.

Third, increase fiber intake, which can help cholesterol excretion, promote gastrointestinal peristalsis, and help defecation. These foods include vegetables, fruits and whole grains.

Finally, have a healthy lifestyle, including regular exercise, about 150 minutes of moderate-intensity exercise or 75 minutes of strenuous exercise every week, as well as maintaining a healthy weight, not smoking and not excess drinking, drinking will make the body's "bad" cholesterol concentration higher and higher.

Generally speaking, cholesterol is significant for our health, but we must also maintain it at an appropriate level. So, don't be prejudiced against cholesterol, but care about it through a healthy lifestyle. You are welcome to regain positive views about cholesterol together with PhytoFairy. Start to take action, pay attention to your cholesterol level, care for your heart health, and invest in a happy life in the future!