Introduction
Nowadays, more people are affected by diseases that directly influence the heart, blood pressure, metabolic processes, and others. While genetics play a crucial role in acquiring such health issues, more controllable factors are present, such as physical, mental, environmental, and nutritional ones. Among dangerous conditions is cholesterol, the high levels of which can significantly affect the individual’s quality of life and make them more susceptible to heart diseases.
Consequently, the necessity of regular check-ups, a healthy diet, and regular exercise are frequently covered in media, along with the encouragement of doctors and scientists. What is often outlined by many academic and non-academic sources is the correlation between nutrition and cholesterol. Although dietary changes required for individuals with high cholesterol involve the consumption of more vegetables and fruits, the most significant focus is on the prohibition of saturated fats, meat, and sugar consumption.
The Relationship Between Nutrition and Cholesterol
Statistics
The statistics on high cholesterol are concerning due to the population affected by the condition. According to the Centers for Disease Control and Prevention (CDC, 2023a), between 2017 and 2020, only 17% of individuals aged 20 or older had high-density lipoprotein, also known as “good” cholesterol levels below 40 mg/dL. Meanwhile, 10% of persons had total cholesterol levels above 240 mg/dL (CDC, 2023a). As a result, total cholesterol levels in Americans aged 20 and older are above 200 mg/dL in about 86 million people (CDC, 2023a). Such statistics highlight that the majority of the population experience elevated levels of cholesterol, and while cholesterol itself might not be dangerous, its repercussions can be even life-threatening due to its effects on the heart.
Moreover, what is noteworthy is that the issue concerns not only adults and older people but also younger groups. In the United States, 7% of children and adolescents between 6 and 19 have high total cholesterol (CDC, 2023a). Since elevated cholesterol has no visible signs, many people are unaware that they have an unhealthy level of cholesterol (CDC, 2023a). Therefore, this is a public health issue due to the condition’s prevalence and inability to identify it without proper medical tests. With not only adults but also children struggling with high cholesterol levels, there is a necessity to emphasize the importance of interventions and proper condition management.
Cholesterol Structure
To delve deeper into the definition of cholesterol and its kinds, it is essential to point to its structure. Cholesterol is a lipophilic substance necessary for human survival (Huff et al., 2023). In other words, the given substance plays various roles within the body that support healthy cell activity. For instance, cholesterol is essential in cell membrane regulation (Huff et al., 2023). The substance influences the ability to flow through the membrane and its fundamental composition (Huff et al., 2023).
In producing vitamin D, steroid hormones, and sex hormones, cholesterol is a precursor molecule (Huff et al., 2023). The bile salt used in digestion also contains cholesterol, which helps the body absorb the fat-soluble vitamins A, D, E, and K (Huff et al., 2023). Thus, it can be seen that cholesterol is indeed necessary for the body, and without its presence, many functions would be disrupted. In this case, cholesterol is not the issue; its level in the body is significantly essential.
Health Impacts of Cholesterol
While good cholesterol helps the body, there is also bad cholesterol that can affect the well-being of the individual. As was emphasized previously, if high blood levels are allowed to develop, they may harm the body. Early atherosclerotic cardiovascular disease is likely to rise when LDL-cholesterol levels are very substantial, a condition known as hypercholesterolemia (Huff et al., 2023). The disorder known as hypercholesterolemia is characterized by increased LDL cholesterol, also known as bad cholesterol, in the blood (Huff et al., 2023).
High LDL levels have been linked to an elevated likelihood of atherosclerosis, which can result in coronary artery disease, stroke, and peripheral arterial disease, among other illnesses (Huff et al., 2023). LDL levels might rise for a variety of reasons, such as genetics, food, stress, a sedentary lifestyle, drugs, and other illnesses (Huff et al., 2023). Consequently, it is vital to regulate the cholesterol level in the blood to avoid detrimental effects.
Nutritional Recommendations
Less Saturated Fat
Patients must be instructed explicitly about the adverse effects of excessive cholesterol and how to lower their blood cholesterol levels. A healthy lifestyle, maintaining a healthy weight, and eating a diet high in fiber, fruit, vegetables, and fatty fish are the cornerstones of treating hypercholesterolemia (Ibrahim et al., 2023). The first step to be taken is to eat less saturated-fat-rich meals. Animal-based products, including dairy foods and tropical oils, such as palm oil, are sources of saturated fats (CDC, 2023b).
Nevertheless, one should not feel limited in their ability to consume various foods since there are many alternatives and options that an individual with high cholesterol must know. According to the American Heart Association (AHA, 2020), in numerous recipes, low-fat (1%) or fat-free (skim) milk can be used for whole milk or half-and-half. Moreover, it can be possible to substitute cheeses with low-fat, low-sodium alternatives, such as part-skim milk mozzarella or even ricotta (AHA, 2020). While these options are likely to change the texture to a certain level, they are healthier options that do not contain saturated fat.
Less Sodium, Added Sugars, and Trans Fats
Another recommendation concerns both spices and trans fats. According to the CDC (2023b), it is safer to select foods that are low in sodium, added sugars, and saturated and trans fats. It is best to consume naturally high-fiber meals instead of spicy, sweet, or high-saturated and trans-fat foods.
For example, a person might use alternatives like oatmeal and beans and unsaturated fats from foods like avocados, almonds, and vegetable oils like olive oil (CDC, 2023b). These foods may increase high-density or good lipoprotein cholesterol levels while decreasing low-density or harmful lipoprotein cholesterol levels. Therefore, one should aim to obtain nutrients from foods that stimulate good cholesterol by managing one’s diet and not consuming spicy meals rich in trans fats.
Less Meat
The last recommendation for both people who already struggle with cholesterol and those who want to avoid it is to eat less meat. As was mentioned earlier, fats can affect the cholesterol levels in the body, and meat consumption can exacerbate the conditions. Instead of eating meat, which can elevate cholesterol in the blood, one should focus on vegetarian dishes. For instance, among the alternatives are eggplant lasagna or a giant grilled portobello mushroom on bread (AHA, 2020).
Moreover, one might consider using meat sparingly and primarily for flavoring pasta, casseroles, soups, and low-sodium soups (AHA, 2020). In addition to vegetarian options, a person might consider consuming more fish since it is low in saturated fat. Non-friend fish, whether salmon, trout, herring, or other, can be a significant health option for an individual, considering its richness in omega-3 fatty acids (AHA, 2020). Therefore, while meat can be considered a high-risk food, vegetarian and seafood products are the most optimal alternatives.
Conclusion
Hence, increased consumption of fruits and vegetables is one of the necessary dietary modifications for those with high cholesterol. Still, the main emphasis should be avoiding meat, sweets, and saturated fats. Since many people have excessive cholesterol, the statistics on the issue are alarming. Due to the common occurrence of the problem and the difficulty in diagnosing it without appropriate medical tests, high cholesterol is a public health concern.
Allowing high blood levels to develop might be detrimental to health. Patients need to receive clear instructions on minimizing their blood cholesterol levels and the drawbacks of having too much cholesterol. The pillars of managing hypercholesterolemia include leading a healthy lifestyle, keeping a healthy weight, and eating a diet rich in fiber, fruit, vegetables, and fatty fish. A person with high cholesterol should consider quitting consuming meat, sugar, and spicy foods and instead consume seafood meals. Without the appropriate attitude to dietary habits, there will be risks of developing heart disease and other conditions that can lower the quality of life and overall well-being.
References
American Heart Association. (2020). Cooking to lower cholesterol. Web.
Centers for Disease Control and Prevention. (2023a). High cholesterol facts. Web.
Centers for Disease Control and Prevention. (2023b). Prevent high cholesterol. Web.
Huff, T., Boyd, B., & Jialal, I. (2023). Physiology, cholesterol. National Library of Medicine. Web.
Ibrahim, M. A., Asuka, E., & Jialal, I. (2023). Hypercholesterolemia. National Library of Medicine. Web.