Vascular killer LDL cholesterol: Are butter, eggs and cheese culprits?
High blood cholesterol increases the risk of heart attack and stroke. In addition to drug therapies to lower cholesterol, a healthy lifestyle is important. What role does healthy nutrition play and what do heart and vascular specialists recommend in protecting against heart attacks?
Cholesterol-rich foods such as eggs, cheese and butter have long been considered the main cause of elevated LDL cholesterol levels, an important risk factor for cardiovascular disease. However, research indicates that dietary cholesterol intake only slightly increases the LDL cholesterol level in the blood of most people. The body absorbs only about a third of the cholesterol through food; two thirds of the blood fat is produced by the liver itself. The liver adjusts cholesterol production based on cholesterol intake, decreasing its own production as intake increases.
Despite this, high levels of LDL cholesterol circulating in the blood can deposit in the walls of blood vessels, contributing to plaque formation and increasing the risk of heart attack. Lifestyle changes are generally the top priority in treating high cholesterol levels, but a healthy lifestyle alone may not overcome the risk of heart attack. Effective and well-tolerated cholesterol-lowering medications are available, and studies show that lower LDL-C levels correlate with lower rates of heart attacks, strokes, and deaths.
Diet plays an important, but not the decisive, role in lowering LDL-C. High cholesterol levels are now attributed to a combination of genetic predisposition, the body’s own regulation, the influence of illnesses and lifestyle. Other risk factors such as smoking, lack of exercise, high blood sugar, high blood pressure and obesity also need to be regularly checked or regulated.
Regular health check-ups from the age of 35 can help detect lipid metabolism disorders and other risk factors. Earlier and closer medical check-ups should take place if there are known lipid metabolism disorders or serious cardiovascular events in young family members.
Role of blood lipids
Lipids have vital functions in the body, serving as energy stores, building blocks of cell walls, and basic materials for hormones. The most important lipids in the blood include LDL cholesterol, HDL cholesterol, triglycerides, and Lipoprotein(a).
What can you do for a healthy heart?
To actively promote heart health, in addition to quitting smoking, regular exercise and a healthy diet are recommended. At least five times a week, 30-60 minutes of endurance activity, along with an overall active lifestyle, is ideal. Moderate strength training and mobility/flexibility training are also recommended.
A Mediterranean cuisine, rich in fresh vegetables, fruits, salads, legumes, whole grain products, fish, nuts, herbs and healthy fats like linseed oil and olive oil, can make it easier to start a healthy lifestyle.
Supports high cholesterol: fiber and healthy vegetable oils
Fiber can slightly lower the LDL concentration in the blood by binding bile acids in the intestine, prompting the body to produce more bile acids from cholesterol. Regular consumption of fiber-rich foods can measurably lower total cholesterol levels, up to ten percent depending on the initial state.
Good sources of fiber include oat flakes, oat bran, legumes, fruits (apples, pears, rhubarb, berries), porcini mushrooms, chanterelles, carrots, broccoli and artichokes.
Omega-3-rich oils, such as linseed oil, walnut oil, rapeseed oil and hemp oil, also have positive effects on the heart and blood vessels. Omega-3 fatty acids lower triglycerides and protect vascular function, inhibiting inflammation.