Cholesterol is a fat-like substance found in human and other animal tissues. It plays an important role in the structure of cell membranes, the production of certain hormones, and vitamin D. Our liver produces all the cholesterol needed for these important functions. Too much cholesterol can cause atherosclerosis or obstruction.
Cholesterol is found in all animal-derived foods, including meat, eggs, fish, poultry, and dairy products. Some animal foods provide large amounts of cholesterol, while other animal foods provide small amounts. Plant-based foods do not contain cholesterol. Excessive cholesterol in the diet increases blood cholesterol, which increases the risk of coronary heart disease.
We often hear about cholesterol called good or bad cholesterol. To make it easier to understand the difference between the two and the difference, we first need to define the term "lipoprotein". These are packages of proteins, cholesterol, and triglycerides that are assembled by the liver and circulate in the blood. When we talk about LDL cholesterol, we refer to low-density lipoprotein cholesterol. HDL cholesterol is a type of high-density lipoprotein cholesterol.
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LDL cholesterol often referred to as "bad cholesterol," passes through cholesterol in the blood and drops where cells need it for production, leaving unused cholesterol residue on the arterial wall.
HDL cholesterol often referred to as "good cholesterol," absorbs cholesterol that accumulates in the arteries and transports it to the liver for reprocessing or excretion.
Understanding the unique function of each compound makes it easy to understand why good and bad cholesterol is distinguished.
Saturated fats usually come from animal products such as lard, meat, and chicken fat, butter, ice cream, milk fat, and cheese. Tropical oils such as coconut oil and palm oil are also saturated. These fats are usually solid at room temperature. There is no doubt that you have been told that saturated fat should be kept to a minimum, but do you know why? These fats tend to raise blood cholesterol levels, increasing the risk of coronary heart disease.
Hydrogenated fat is a liquid vegetable oil that has been chemically converted to solid saturated fat. These fats also contribute to blood cholesterol levels.
Polyunsaturated fats are liquid at room temperature and are derived from plants. Examples: safflower, corn, soybeans, cotton, sunflower oil. Polyunsaturated fats tend to lower LDL (bad cholesterol), but above these fats also lowers HDL (good cholesterol).
Unsaturated fats are also derived from plants. These include olive oil and canola oil. Replacing saturated fat in the diet with unsaturated fat can lower LDL (lowering cholesterol again) without lowering HDL (good cholesterol). This is why unsaturated fats are a healthy choice for the heart. However, any form of excess fat can lead to obesity.
Conclusion: Whenever you choose the fat to use, keep in mind that heart health depends on keeping LDL cholesterol low while maintaining HDL cholesterol.
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