KUWAIT CITY, July 2: Millions of people all over the world contend with elevated blood cholesterol levels, a type of fat belonging to the sterol family. This cholesterol originates from both endogenous production within the body and dietary intake, particularly from animal fats, reports Al-Qabas daily quoting AlloDocteurs. Cholesterol is categorized into two types: “good” and “bad,” distinctions partly attributed to their mode of transportation within the bloodstream.

Cholesterol requires carriers that can transport fats through the liquid medium of blood. These carriers are known as lipoproteins, specifically high-density lipoproteins (HDL) and low-density lipoproteins (LDL). High-density lipoprotein (HDL) transports cholesterol to the liver for breakdown and elimination, aiding in the removal of excess cholesterol from the body.

This function earns HDL the label of “good cholesterol.” Conversely, low-density lipoprotein (LDL) transports cholesterol to the body’s cells, but does not facilitate its removal. Elevated LDL levels can lead to cholesterol accumulation in the arterial walls. If these deposits become oxidized and inflamed, they contribute to atherosclerosis, a condition where arteries narrow due to plaque buildup. LDL cholesterol is thus dubbed “bad cholesterol” for its role in arterial blockages and associated cardiovascular risks. The narrowing of blood vessels due to cholesterol deposits restricts blood flow, reducing oxygen supply to tissues.

Inflammation triggered by these deposits can interact with other blood components, promoting clot formation. If a clot dislodges and travels through arteries, it can lead to serious events like heart attacks or strokes. If you have high blood cholesterol, you should avoid several foods including fried foods, French fries, baked foods and all cooked fats, cold meats, pastries and cakes, whether artificial or not, fatty meat, potato chips, crackers, and stuffed biscuits, butter (a maximum of 10 grams is allowed per day), cheese (a maximum of 30 grams per day, preferably cheese that contains less than 45% fat) and sugary foods and drinks.

The following seven foods are beneficial to a life with low harmful cholesterol:
■ Fish (twice a week, including oily fish such as mackerel or sardines).
■ Lean meat.
■ Olive oil, walnut oil, or rapeseed oil.
■ Walnuts, hazelnuts and almonds (a maximum of a handful per day).
■ Fruits and vegetables.
■ Dried vegetables.
■ Margarine and Omega 3.

Whether or not you have high cholesterol, the basic principle of a healthy diet is to eat a balanced amount of protein, carbohydrates and fats. It is important to focus on fresh, seasonal foods and home-cooked dishes to limit added sugars, saturated fats and additives. A balanced diet should always be accompanied by regular physical activity