{"id":6934,"date":"2026-05-06T14:55:07","date_gmt":"2026-05-06T11:55:07","guid":{"rendered":"https:\/\/sterasoft.com\/nomeatnoproblem\/?p=6934"},"modified":"2026-05-06T14:55:07","modified_gmt":"2026-05-06T11:55:07","slug":"cholesterol-and-its-effects-on-the-human-body","status":"publish","type":"post","link":"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/","title":{"rendered":"Cholesterol and its effects on the human body"},"content":{"rendered":"[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#If_you_do_not_feel_like_reading_the_whole_article_remember_this\" >If you do not feel like reading the whole article, remember this:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#LDL_cholesterol_%E2%80%94_%E2%80%9CBad_cholesterol%E2%80%9D\" >LDL cholesterol \u2014 \u201cBad cholesterol\u201d<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#Saturated_fats\" >Saturated fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#Dietary_cholesterol\" >Dietary cholesterol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#Trans_fats_the_worst_of_all\" >Trans fats (the worst of all)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#HDL_High-density_lipoprotein\" >HDL = High-density lipoprotein<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#Foods_that_affect_HDL\" >Foods that affect HDL<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/cholesterol-and-its-effects-on-the-human-body\/#Harms_caused_by_cholesterol\" >Harms caused by cholesterol<\/a><\/li><\/ul><\/nav><\/div>\n<h4><span class=\"ez-toc-section\" id=\"If_you_do_not_feel_like_reading_the_whole_article_remember_this\"><\/span><strong>If you do not feel like reading the whole article, remember this:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; text_align=&#8220;left&#8220; row_position=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; pointer_events=&#8220;all&#8220;][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"q3y3oi\" data-start=\"0\" data-end=\"31\">LDL is a major risk factor<\/li>\n<li data-section-id=\"1x7uhx1\" data-start=\"32\" data-end=\"68\">Saturated fats increase LDL<\/li>\n<li data-section-id=\"1k8yd10\" data-start=\"69\" data-end=\"101\">Trans fats are the most harmful<\/li>\n<li data-section-id=\"e62yi1\" data-start=\"102\" data-end=\"138\">HDL supports reverse transport<\/li>\n<li data-section-id=\"1pokvn1\" data-start=\"139\" data-end=\"187\">Red and processed meat increase risk<\/li>\n<li data-section-id=\"1c2q52w\" data-start=\"188\" data-end=\"224\">Plant-based diets lower LDL<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; top_margin_phone=&#8220;-50&#8243; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220; column_padding_type=&#8220;default&#8220; content_layout=&#8220;default&#8220; gradient_type=&#8220;default&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"1s3nn9u\" data-start=\"225\" data-end=\"263\">Soluble fiber actively helps<\/li>\n<li data-section-id=\"joas6t\" data-start=\"264\" data-end=\"312\">Plant sterols limit absorption<\/li>\n<li data-section-id=\"y61lv7\" data-start=\"313\" data-end=\"361\">Movement and weight loss improve the profile<\/li>\n<li data-section-id=\"108tbho\" data-start=\"362\" data-end=\"405\">High LDL is a global health problem<\/li>\n<li data-section-id=\"17ucdjw\" data-start=\"406\" data-end=\"454\">Cardiovascular risk is strongly linked to LDL<\/li>\n<li data-section-id=\"180jr5k\" data-start=\"455\" data-end=\"491\" data-is-last-node=\"\">Nutrition is key to controlling it<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]Nowadays, one of the major problems for people in the Western world is obesity and cholesterol. You might say, \u201cThank you for telling us, we had no idea,\u201d but since the trends show that the picture is becoming increasingly dark \u2014 or in this case increasingly fluffy and overweight \u2014 it seems that the topic still needs attention, and in this article we will do exactly that.<\/p>\n<p>Most of us know that cholesterol can be something good, because it allows us to produce hormones that are important for us. But when we have too much of it \u2014 and lately most of us do have too much of it \u2014 it begins to settle comfortably in different places in the body and interfere with its normal function, and sometimes it even presses the shutdown button.<\/p>\n<p>In this article, we will look at the types of cholesterol, what their function is, which foods they are found in, and what we can do to improve the overall condition of our bodies.<\/p>\n<p>When people say \u201ccholesterol,\u201d they are actually talking about lipoproteins \u2014 particles that carry fats through the blood. There are <strong>two main types of cholesterol \u2014<\/strong><strong>LDL <\/strong><strong>cholesterol<\/strong>, which we describe as bad, and <strong>HDL <\/strong><strong>cholesterol<\/strong>, which plays the role of the good guy in this case.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"LDL_cholesterol_%E2%80%94_%E2%80%9CBad_cholesterol%E2%80%9D\"><\/span><strong>LDL cholesterol \u2014 \u201cBad cholesterol\u201d<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>LDL = Low-density lipoprotein<\/p>\n<p><strong>Why is it considered bad?<\/strong>[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]The job of LDL is to deliver cholesterol, or in other words the necessary fats, to the cells. When there is too much LDL, it begins to:<\/p>\n<ul>\n<li>Penetrate the walls of the arteries<\/li>\n<li>Trigger inflammation<\/li>\n<li>Form plaque (atherosclerosis)<\/li>\n<li>Cause the accumulation of cholesterol, immune cells, and scar tissue inside the arteries<\/li>\n<li>Narrow or block arteries, leading to:\n<ul>\n<li>heart attacks (blocked coronary arteries)<\/li>\n<li>strokes (blocked brain arteries)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>In other words, LDL is a direct cause of heart disease. And whether we like it or not, this cause-and-effect relationship is one of the most strongly established in medicine.[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6115&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]Now that we have clarified what damage LDL cholesterol can cause when it is present in large amounts, let us see where it comes from.<br \/>\nContrary to popular belief, we do not absorb LDL directly from food. Instead, certain foods increase LDL production by the liver.<br \/>\nFoods that raise LDL the most:<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Saturated_fats\"><\/span><strong>Saturated fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>They significantly raise LDL. They are found mainly in:<\/p>\n<ul>\n<li><strong>Red meat<\/strong> (beef, pork, lamb)<\/li>\n<li><strong>Processed meat<\/strong> (sausages, salami, bacon)<\/li>\n<li><strong>High-fat<\/strong> dairy products (cheese, butter, whole milk)<\/li>\n<li>Lard \/ animal fats<\/li>\n<li>Coconut oil and palm oil (plant sources, but still high in saturated fat)<\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"Dietary_cholesterol\"><\/span><strong> Dietary cholesterol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>It is found only in animal products.<br \/>\nIt raises LDL much less than saturated fat, but it still has an effect in some people.<br \/>\nFoods high in dietary cholesterol:<\/p>\n<ul>\n<li>Eggs, especially yolks<\/li>\n<li>Chicken meat<\/li>\n<li>Milk, cheese, butter<\/li>\n<li>Shellfish (shrimp, lobster)<\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"Trans_fats_the_worst_of_all\"><\/span><strong>Trans fats (the worst of all)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>They dramatically raise LDL and lower HDL.<br \/>\nThey are found in:<\/p>\n<ul>\n<li>hydrogenated oils<\/li>\n<li>fast food fried in old oil<\/li>\n<li>some pastries, cookies, margarine, less common now because of regulations<\/li>\n<\/ul>\n<p><strong>HDL cholesterol \u2014 \u201cGood cholesterol\u201d<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"HDL_High-density_lipoprotein\"><\/span>HDL = High-density lipoprotein<span class=\"ez-toc-section-end\"><\/span><\/h4>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]Why is it considered good?<\/p>\n<ul>\n<li>HDL helps clear excess cholesterol.<\/li>\n<li>It collects cholesterol from the blood and artery walls<\/li>\n<li>It delivers it back to the liver<\/li>\n<li>It reduces the risk of plaque accumulation<\/li>\n<\/ul>\n<p>Higher HDL is associated with a lower risk of cardiovascular disease \u2014 but artificially increasing HDL does NOT reduce risk, which is an important nuance.<br \/>\nThis means that HDL is more of a marker of healthy metabolism than a direct protective mechanism.[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6117&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Foods_that_affect_HDL\"><\/span>Foods that affect <strong>HDL<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Although you can influence HDL a little, this is harder than lowering LDL.<br \/>\nThings that moderately raise HDL:<\/p>\n<ul>\n<li>Physical exercise<\/li>\n<li>Weight loss, if you are overweight<\/li>\n<li>Nuts, seeds, olive oil (unsaturated fats)<\/li>\n<li>Avocado<\/li>\n<li>Omega-3 (flaxseed, chia, walnuts, fatty fish)<\/li>\n<li>Moderate alcohol intake, but it is not recommended as therapy<\/li>\n<\/ul>\n<p><strong>Meat consumption, LDL, and heart risk<\/strong><br \/>\nRed and processed meats tend to raise LDL because they are rich in:<\/p>\n<ul>\n<li>Saturated fats<\/li>\n<li>Dietary cholesterol<\/li>\n<li>Heme iron, which contributes to oxidative stress<\/li>\n<li>Carnitine\/choline \u2192 can be converted into TMAO (a compound produced in your body when certain nutrients from animal foods are metabolized by gut bacteria), associated with higher cardiovascular risk because it accelerates plaque growth in the arteries<\/li>\n<\/ul>\n<p>Why meat-free diets reduce the amount of the bad guy, LDL<br \/>\nPlant-based diets:<br \/>\n\u2714 contain almost no dietary cholesterol<br \/>\n\u2714 are naturally lower in saturated fat<br \/>\n\u2714 are richer in soluble fiber (beans, oats, fruit), which pulls LDL out of the blood<br \/>\n\u2714 contain plant sterols, which block cholesterol absorption<br \/>\n\u2714 direct the body toward more efficient cholesterol use<\/p>\n<p>Human studies show that LDL usually drops by:<\/p>\n<ul>\n<li>10\u201330% with well-designed vegetarian\/vegan diets<\/li>\n<li>even more when whole foods replace processed foods<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Harms_caused_by_cholesterol\"><\/span>Harms caused by cholesterol<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>A few statistics about the damage LDL cholesterol causes globally:<\/p>\n<p><strong>High LDL cholesterol<\/strong> is consistently identified as one of the leading modifiable risk factors contributing to the burden and frequency of cardiovascular disease worldwide.<br \/>\nNearly 80% of global disability and death from cardiovascular disease, measured as DALYs \u2014 years of life lived with some disability \u2014 is attributable to modifiable risk factors such as high LDL, high blood pressure, and poor diet.<\/p>\n<p><strong>Deaths and harm attributable to high LDL cholesterol<\/strong><br \/>\nAccording to data from the Global Burden of Disease study, <strong>worldwide deaths<\/strong> are as follows:<br \/>\nIn 2019, ~4.4 million deaths were caused by elevated LDL cholesterol.<br \/>\n&#8211; This represents an increase of about 46% compared with 1990, when there were around 3.0 million deaths.<\/p>\n<p><strong>Disability and total burden<\/strong><br \/>\nHigh LDL cholesterol is responsible for a large number of DALYs, which combine premature death and years lived with disability.<br \/>\nFor example, estimates show ~98.6 million DALYs worldwide in 2019 due to high LDL cholesterol.<\/p>\n<p><strong>Heart diseases linked<\/strong> to high LDL levels (ischemic heart disease)<br \/>\nMost diseases caused by high LDL cholesterol are due to ischemic heart disease (IHD) \u2014 the type caused by blockages from plaques in the coronary arteries.<br \/>\nIn 2019, more than 85% of deaths and DALYs attributable to high LDL cholesterol were linked to IHD (ischemic heart disease), with the remainder linked to stroke and other conditions.<\/p>\n<p><strong> Share of cardiovascular disease attributable to high LDL<\/strong> (percentage contribution)<br \/>\nAlthough the exact percentage contribution varies depending on population and age, studies show:<br \/>\nIn some age groups, especially middle-aged people, the share of cardiovascular disease attributable to high LDL \u2014 called the population attributable fraction (PAF) \u2014 can reach ~80% for ischemic heart disease.<br \/>\n(This means that up to 80% of IHD cases in that group were statistically associated with high LDL.)<\/p>\n<p><strong> Increase in health risk because of LDL levels<\/strong><br \/>\nLarge meta-analyses show a clear relationship between amounts and consequences, namely:<br \/>\nHigher LDL levels are associated with an increased risk of death from cardiovascular disease (CVD). One pooled analysis found that for each standard increase in LDL, there is a significantly higher risk of death from cardiovascular causes.<\/p>\n<p><strong> Global context:<\/strong> Cardiovascular diseases are the leading cause of death<br \/>\nCardiovascular diseases cause a total of around 18 million deaths per year worldwide, representing approximately one third of all deaths.<br \/>\nHigh LDL is one of the main modifiable factors behind this enormous global burden.<\/p>\n<p>In conclusion \u2014 LDL is a bad friend to our body because it increases the risk of heart disease. Its levels in our body are increased by: saturated fats, trans fats, and dietary cholesterol. Foods that contain them include red meat, processed meat, cheese, butter, coconut oil, and eggs.[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]At this point, we also turn our attention to its opponent in the ring \u2014 HDL. It takes care of returning cholesterol to our liver, and its level can be increased slightly by physical activity, nuts, and olive oil.<br \/>\nFoods that can help us obtain the macronutrients we want without raising our LDL levels are:<\/p>\n<ul>\n<li>Beans and lentils<\/li>\n<li>Oats and barley<\/li>\n<li>Apples, berries, citrus fruits (soluble fiber)<\/li>\n<li>Nuts, seeds<\/li>\n<li>Soy foods<\/li>\n<li>Olive oil<\/li>\n<li>Olive oil<\/li>\n<li>Whole grains<\/li>\n<\/ul>\n<p>In the next article, we will introduce you in more detail to the close relationship between eating patterns and LDL cholesterol levels.<br \/>\nAdditional sources:[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Sources:<\/strong><br \/>\n<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9424500\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9424500\/<\/a><br \/>\n<a href=\"https:\/\/www.frontiersin.org\/journals\/cardiovascular-medicine\/articles\/10.3389\/fcvm.2022.903126\/full\" target=\"_blank\" rel=\"noopener\">https:\/\/www.frontiersin.org\/journals\/cardiovascular-medicine\/articles\/10.3389\/fcvm.2022.903126\/full<\/a><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36051998\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/36051998\/<\/a><br \/>\n<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1875213624006703\" target=\"_blank\" rel=\"noopener\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1875213624006703<\/a><br \/>\n<a href=\"https:\/\/www.who.int\/health-topics\/cardiovascular-diseases\" target=\"_blank\" rel=\"noopener\">https:\/\/www.who.int\/health-topics\/cardiovascular-diseases<\/a>[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6113,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[462],"tags":[545,517,555,547,549,551,553],"class_list":{"0":"post-6934","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-cholesterol","9":"tag-fats","10":"tag-food-cholesterol","11":"tag-hdl-cholesterol","12":"tag-ldl-cholesterol","13":"tag-saturated-fats","14":"tag-unsaturated-fats"},"_links":{"self":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6934","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/comments?post=6934"}],"version-history":[{"count":1,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6934\/revisions"}],"predecessor-version":[{"id":6935,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6934\/revisions\/6935"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media\/6113"}],"wp:attachment":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media?parent=6934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/categories?post=6934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/tags?post=6934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}