Cholesterol is an essential biomolecule in the body. Cholesterol is synthesized by the liver, but people also obtain cholesterol in the diet. Too much cholesterol in the diet can lead to heart disease and hypertension. Increased cholesterol levels can lead to plaque buildup on the arterial walls, which inhibits blood circulation to the heart cells. When blood isn't circulated to the heart cells, they die and cause a heart attack.
Structure
Cholesterol comes from the fats (lipids) in the diet. Cholesterol has a specific structure including rings. The rings in the cholesterol molecule make it hydrophobic, which means it is insoluble in water. For this reason, cholesterol is used in the cell membrane to limit the permeability of cells. It's also used to create hormones. For these reasons, cholesterol is an essential molecule for the body.
Types
There are good and bad cholesterol. HDL cholesterol is the good cholesterol, and it's responsible for bringing triglycerides back to the liver for recycling. LDL cholesterol is considered the bad cholesterol, and it transports triglycerides to the organs. LDL cholesterol is responsible for transporting triglycerides to organs. Fatty foods are responsible for raising LDL levels, which leads to heart disease.
Foods
Cholesterol is in fatty foods, and the molecules are found in animal products. Red meat has high amounts of cholesterol levels. The cholesterol level in meat can be lowered by trimming some of the fat content from the beef portions. Eggs and dairy products also contain cholesterol. These foods should be eaten in moderation to avoid raising LDL cholesterol levels.
Fish
Fish is one of the best foods to lower LDL cholesterol levels. Fish contains a molecule called omega-3 fatty acids. Omega-3 fatty acids are associated with raising HDL levels and help the body lower the amount of LDL cholesterol circulating in the body. Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, tuna, sardines and trout. Fish is a good source as a preventative measure for high cholesterol or as a maintenance program to help patients whose levels have been diagnosed as high.
Exercise
Exercise also helps lower cholesterol levels along with diet. Exercise gets the heart rate up and improves the cardiovascular system. Exercise also raises the amount of HDL levels, so it improves the removal of triglycerides. Additionally, smoking has been linked with high cholesterol levels. Cessation of smoking can help lower high cholesterol levels along with dieting.
