What is Cholesterol?
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Cholesterol is a fat-like substance found in human and animal tissues.
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It’s crucial for forming cell membranes, producing specific hormones, and synthesizing vitamin D.
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The liver produces all the cholesterol your body needs for these functions.
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Excess cholesterol can lead to atherosclerosis—clogging of the arteries.
Where Does Cholesterol Come From?
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Only present in animal-derived foods such as meat, eggs, fish, poultry, and dairy products.
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No cholesterol in plant-based foods.
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Excess dietary cholesterol can raise blood cholesterol levels and increase heart disease risk.
Good vs. Bad Cholesterol (HDL and LDL)
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Lipoproteins: Particles made by the liver to transport cholesterol and fats through the blood.
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LDL (Low-Density Lipoprotein) = “Bad cholesterol”
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Transports cholesterol to cells but can leave excess cholesterol as plaque on artery walls, leading to blockages.
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HDL (High-Density Lipoprotein) = “Good cholesterol”
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Removes excess cholesterol from arteries and carries it back to the liver for disposal or recycling.
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Types of Fats and Their Impact on Cholesterol:
Saturated Fats
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Found in animal products (lard, meat fats, butter, cheese) and tropical oils (coconut, palm).
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Solid at room temperature.
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Increase LDL (bad cholesterol), raising heart disease risk.
Hydrogenated Fats (Trans Fats)
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Liquid vegetable oils chemically converted to solid fats (margarine, some processed foods).
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Increase LDL and negatively impact heart health.
Polyunsaturated Fats
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Plant-based oils like safflower, corn, soybean, cottonseed, sunflower.
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Liquid at room temperature.
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Lower LDL (bad cholesterol), but excess intake can also lower HDL (good cholesterol).
Monounsaturated Fats
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Present in olive oil, canola oil, and certain nuts.
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Help lower LDL (bad cholesterol) without lowering HDL (good cholesterol).
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Considered heart-healthy fats.
Bottom Line:
For good heart health, aim to:
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Lower your LDL (bad cholesterol) by reducing saturated and hydrogenated fats.
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Maintain or increase your HDL (good cholesterol) by choosing monounsaturated fats and staying active.
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Avoid excess fat intake overall to prevent obesity.