What is CHOLESTEROL?

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I made this topic on my blog because I want to share my journey of my Blogging here in Japan. I want to share as well about my knowledge of what cholesterol is. 

Because here in Japan every year, there is a standard medical check-up. We call it KENKOU SHINDAN健康診断. When I had my blood test sample checked up result, it turned out that my cholesterol had increased. I exceeded my LDL cholesterol limit. 

For the past how many months I have tried KETO. I ate only dish with *trans fatty foods, *saturated fatty foods, without glucose sugary foods and without rice food intake.

The normal LDL cholesterol limit is up to 139mg/dl, from 70mg/dl up to 139mg/dl is the normal cholesterol LDL level should be, but my cholesterol LDL is increased to 199mg/dl just because I love Class A5 Wagyu Steak, fried chicken, karaage, any *Saturated Fatty foods and *Trans Fatty foods but no rice & no glucose sugary foods. 

So my doctor required me to decrease consume *saturated fatty foods and *trans fatty food. I'm not very fat but my cholesterol was increased just because I eat "*Saturated Fatty foods & *Trans Fatty food" but no rice food intake. Because base on what I know about keto is that all dishes without glucose sugary foods can be eaten as long as I don't eat rice. Because I ate too much Class A5 Wagyu steak, fried chicken, Gyudon, karaage so that my cholesterol level is increased. Before during Keto routine meal in the morning; my breakfast is green tea with egg almond bread sandwich, in lunch time I ate chicken karaage(batter are almond flour and potato starch with condiments) without rice, then in dinner time I ate Class A5 Wagyu Beef everyday without rice. I always done it routine meal everyday. Sometimes vary of karaage is fried chicken or Gyudon without glucose sugar just used stevia for sweet taste accent of Gyudon, but the Class A5 Wagyu Steak with veggie salad are always in the meal without rice. The Class A5 Wagyu Steak & classic wine is always top staples in our dinner meal.

So I realized that keto is not good for me and that's a wrong diet for my health, my diet should be balance. But now, I eat healthy food and I stopped eating Wagyu Steak, Fried Chicken, Gyudon, Karaage. 

Most of the time; my food intake is fruit-vegetable smoothies only in one day. I put vegetables and fruits in a blender to make a smoothie. I've realized too much that being a rich people lifestyle or Princess lifestyle food intake is not good for me. Rich people like a Princess's food meal intake is make me sick. Better to say simple average person or poor person's food meal intake must better because most of their foods are healthy such as vegetables and fish. Vegetables and Fish are healthy foods and good for the body.

I can assure say that I don't have a Princess lifestyle here in Japan just because I'm the one who always do housekeeping job in our house. We don't have maid here in Japan and maid is not traditional culture of Japanese. I'm always cleaning, cooking, washing the clothes - in short housekeeping is a typical and obligation job of legal wife of the Japanese husband. It's not such a heavy work for me because all of appliances that I used are computerized electronics and Robotics.

It's just a food lifestyle only I used like a rich people's meal staples food intake because I only tried KETO but sadly to say it's not good for my health. 

So let's discuss about cholesterol. What are the specific characteristics of cholesterol?

What is cholesterol?⤵️

Cholesterol is a waxy thing, fat-like substance found in all the cells of your body. It's essential for building cell membranes, producing certain hormones, and making vitamin D. Cholesterol is transported through your bloodstream by lipoproteins, which are particles made of fat (lipid) and protein.

There are two main types of cholesterol:⤵️

1. Low-Density Lipoprotein (LDL): Often called "bad cholesterol," LDL carries cholesterol from the liver to the cells. High levels of LDL can lead to the buildup of cholesterol in the arteries, increasing the risk of heart disease and stroke.

2. High-Density Lipoprotein (HDL): Known as "good cholesterol," HDL helps transport cholesterol from the cells and arteries back to the liver, where it can be processed and eliminated from the body. High levels of HDL are associated with a lower risk of heart disease.

Cholesterol itself is not harmful, but an imbalance, such as having high LDL or low HDL levels, can increase the risk of cardiovascular diseases. Factors such as diet, lifestyle, genetics, and overall health can influence cholesterol levels.

What is LDL?

LDL stands for Low-Density Lipoprotein, a type of cholesterol found in your blood. It's often referred to as "bad cholesterol" because high levels of LDL can lead to the buildup of cholesterol in the arteries, which increases the risk of heart disease and stroke. LDL transports cholesterol from the liver to the cells, but when too much LDL is present, it can accumulate on the walls of blood vessels, forming plaques that narrow and harden the arteries.

Maintaining a healthy level of LDL is important for cardiovascular health, and it can be managed through diet, exercise, and sometimes medication.

While LDL cholesterol, often called "bad cholesterol," is associated with health risks when levels are too high, it still plays an essential role in the body:

1. Cell Membrane Structure: ⤵️

• LDL transports cholesterol to cells throughout the body, where it is used to maintain and repair cell membranes. 
• Cholesterol is a crucial component of the cell membrane, contributing to its fluidity and integrity.

2. Hormone Production:⤵️

• Cholesterol is a precursor for the synthesis of steroid hormones, including sex hormones like estrogen and testosterone, as well as corticosteroids, which are involved in stress response and metabolism regulation.

3. Vitamin D Synthesis:⤵️ 

• Cholesterol is also a precursor for vitamin D, which is vital for bone health, immune function, and overall well-being. 
• The skin uses cholesterol to produce vitamin D when exposed to sunlight.

4. Bile Acid Production:⤵️ 

• Cholesterol is used in the liver to produce bile acids, which are necessary for the digestion and absorption of dietary fats in the intestines.

LDL itself is not inherently bad; the problem arises when there is an excess of LDL cholesterol in the blood. This can lead to the buildup of cholesterol in the arteries, forming plaques that can narrow and harden the arteries, a condition known as atherosclerosis. This increases the risk of cardiovascular diseases like heart attack and stroke. Therefore, while LDL serves important functions, maintaining a healthy balance is crucial for preventing health issues.

What is HDL?⤵️

HDL stand for High-Density Lipoprotein (HDL) is a molecule known as the “good” cholesterol because it helps remove excess cholesterol from the bloodstream. HDL works to combat these risks by removing excess cholesterol from the body.

The human body relies on cholesterol, a waxy substance that can be found in every cell, as a building block for cell membranes, hormones, and vitamin D. However, when too much cholesterol builds up in the bloodstream (known as hypercholesterolemia), it can become a significant risk for cardiovascular diseases.

HDL functions to reduce the risk of cardiovascular disease by removing LDL, or bad cholesterol, from arteries and transporting it to the liver, where it can be excreted from the body. Research has shown that higher levels of HDL are associated with lower risks of heart disease, stroke, and other cardiovascular diseases.

While the relationship between HDL and heart disease prevention is well-established, some factors can lower HDL levels. These include smoking, physical inactivity, being overweight or obese, and eating a diet high in saturated and trans fats. Conversely, regular physical activity, maintaining a healthy weight, and eating a diet rich in fruits, vegetables, and whole grains can help raise HDL levels.

HDL levels can vary among individuals, with optimal levels considered to be above 60 mg/dL. Men are more likely to have lower levels of HDL than women, with men with levels below 40 mg/dL considered to be at high risk for developing heart disease.

In addition to its role in removing bad cholesterol from the body, recent research has also linked HDL to other health benefits. HDL has been found to have anti-inflammatory properties, which can help protect against chronic diseases such as diabetes and rheumatoid arthritis. HDL has also been shown to have antioxidant properties, which can help prevent oxidative stress, a factor that can contribute to aging and other diseases.

While HDL is known for its role in removing bad cholesterol from the body, it is important to remember that cholesterol does not work alone in contributing to cardiovascular disease risk. Other factors, such as high blood pressure, diabetes, and family history, can also play a significant role. Therefore, it is important to take a comprehensive approach to heart health by maintaining a healthy lifestyle and working with a healthcare professional to monitor and manage any risk factors.

In conclusion, HDL is an important molecule that helps remove excess cholesterol from the bloodstream and lower the risk of heart disease. Regular physical activity, maintaining a healthy weight, and eating a nutritious diet can help raise HDL levels and contribute to overall heart health. By understanding the role of HDL in the body, individuals can make informed decisions about their health and take steps to reduce their risk of heart disease.

There are several foods that can help increase HDL (good) cholesterol levels:⤵️

1. Olive oil: Rich in monounsaturated fats, which can increase HDL levels

2. Nuts: Contain monounsaturated and polyunsaturated fats, as well as fiber and antioxidants that can increase HDL levels

3. Avocado: Another great source of monounsaturated fats

4. Fatty fish: Contain omega-3 fatty acids that can increase HDL levels

5. Whole grains: Rich in fiber, which can improve cholesterol levels, including HDL

6. Beans and legumes: Rich in fiber and protein, which are both beneficial for raising HDL levels

7. Fruits and vegetables: Rich in antioxidants, which can help prevent the oxidation of HDL cholesterol

8. Dark chocolate: Contains flavonoids that can improve good cholesterol levels, including HDL.

It’s important to note that while these foods are beneficial for improving HDL levels, maintaining a healthy lifestyle with regular exercise and avoiding smoking is also key to improving good cholesterol levels.

Reducing Cholesterol?⤵️

Reducing cholesterol levels in the body depends on several factors, including your current cholesterol levels, overall diet, exercise, genetics, and other lifestyle habits. If you eliminate foods high in cholesterol and saturated fats, you may start to see a reduction in cholesterol levels within a few weeks. However, significant changes in cholesterol levels may take several months.

On average, dietary changes can lower cholesterol levels by 5-15% within 4 to 12 weeks. For some people, it might take longer to see substantial improvements, especially if they also need to lose weight, quit smoking, or increase physical activity.

It's important to consult a doctor or healthcare provider before making any significant dietary changes or starting a cholesterol-lowering plan. They can provide personalized advice and may recommend regular monitoring of cholesterol levels to track progress.

Managing high cholesterol typically involves a combination of lifestyle changes and, if necessary, medication. Here are some effective remedies and treatments:

 Lifestyle Changes⤵️

1. Dietary Adjustments:⤵️

•  - ❌Reduce Saturated Fats: Found in red meat, wagyu beef, lechon baboy, longanisa, lechon manok, chicken skin, pork rind, pork fat, Lamb, Duck with skin, Goose with skin, Turkey with skin, Bacon, Sausages, Hot dogs, Processed meat products (e.g. ham, salami, pastrami,) and full-fat dairy products such as made from milk, Whole milk, Cream, Butter, Sour cream, Full-fat cheese (cheddar, Brie, Gouda, blue cheese, etc.), Full-fat yogurt, Cottage cheese, Ice cream, Whole milk powder, Evaporated milk, Condensed milk. I used to call them as "*Saturated Fatty foods"
• - ❌Eliminate Trans Fats: Often found in fried foods such as fried chicken, karaage, tonkatsu, fried pork, fried potato, donut; stick margarine; packed snack foods such as buttered crackers, oily chips, salted chips; vegetable shortening; microwave popcorn; Vanaspati ghee; beef hamburger; refrigerated baked goods such as cookies, biscuits, pizza, pies & yummy commercial baked goods. I used to call them as "*Trans Fatty Foods"
• - ✅Increase Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts.
• - ✅Increase Soluble Fiber: Found in oats, fruits, beans, and vegetables.
• - ✅Add Plant Sterols and Stanols: Found in fortified foods, which help block cholesterol absorption.

2. Exercise Regularly:⤵️

• - Engaging in at least 30 minutes of exercise most days of the week can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

3. Maintain a Healthy Weight:⤵️

• - Losing even a small amount of weight can help lower cholesterol levels.

4. Quit Smoking:⤵️

• - Stopping smoking improves HDL cholesterol levels and benefits heart health.

5. Limit Alcohol Consumption:⤵️

• - Moderate alcohol intake can positively affect HDL cholesterol, but excessive drinking is harmful.

Medications⤵️

If lifestyle changes aren't enough, your healthcare provider may prescribe medications such as:

1. Statins:⤵️

• These drugs block a substance your body needs to make cholesterol and help reduce LDL cholesterol.

2. Cholesterol Absorption Inhibitors:⤵️

• These limit the absorption of dietary cholesterol.

3. Bile Acid Sequestrants:⤵️

• These help reduce LDL cholesterol by binding to bile acids, prompting the liver to use excess cholesterol to make more bile acids.

4. PCSK9 Inhibitors:⤵️

• These are injectable drugs that help the liver absorb more LDL cholesterol, reducing the amount in your bloodstream.

5. Niacin:⤵️

• This B vitamin can help lower LDL cholesterol and triglycerides and raise HDL cholesterol.

6. Fibrates:⤵️

• These mainly lower triglycerides and can also help increase HDL cholesterol.

Natural Remedies⤵️

Some natural supplements and foods may help manage cholesterol levels, but always consult your healthcare provider before starting any supplement regimen. These include:

1. Omega-3 Fatty Acid Supplements: Such as fish oil.

2. Psyllium: A soluble fiber supplement.

3. Red Yeast Rice: Contains compounds similar to statins.

4. Plant Sterols and Stanols:Supplements are available if you're not getting enough from your diet.

Regular Monitoring

Regular check-ups and blood tests are essential to monitor your cholesterol levels and adjust your treatment plan as needed.

It's crucial to work with your doctor or healthcare provider to create a comprehensive plan tailored to your specific health needs and risks.

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FootNote Word:⤵️

"*Saturated Fatty foods" means Saturared Fat Foods 

"*Trans Fatty foods"  means  Trans Fat Foods 

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