The Impact of Cholesterol and Fats on Health: Causes, Consequences, and Prevention Strategies

 

The Impact of Cholesterol and Fats on Health

"The Impact of Cholesterol and Fats on Health: Sources and Comprehensive Effects"

Cholesterol is a vital organic compound for humans, serving as a precursor to bile acids, including cholic acid, corticosteroid hormones secreted by the adrenal cortex, and sex steroid hormones. The human body obtains cholesterol from two main sources:

1. Dietary intake: Cholesterol is present in most animal-derived foods such as fatty meats, egg yolks, liver, kidneys, shellfish, brain, shrimp, butter, cream, and cheese. Dietary intake provides about 40% of a person's daily cholesterol needs (500-800 milligrams).

2. Endogenous production: Approximately 60% of a person's daily cholesterol needs are synthesized in the liver (500-2000 milligrams), where it is also stored. Therefore, humans do not necessarily need to consume cholesterol-rich foods despite its significant importance, as the liver is capable of synthesizing it. Additionally, excessive consumption of cholesterol-rich foods can lead to heart disease and atherosclerosis, especially when its levels in the blood exceed 225 milligrams per 100 milliliters. Moreover, it may cause cholesterol accumulation in the gallbladder, forming stones. Generally, cholesterol concentration increases in various parts of the human body, including the liver, adrenal cortex, renal cortex, small intestine cells, peripheral nerves, and plasma lipoproteins. It's worth noting that the only source for all carbon atoms in the cholesterol ring is the acetyl coenzyme A compound derived from fats and others.

Here are the cholesterol levels in some food items:

Excessive fat intake is harmful to health. Studies have shown that overconsumption of fats can lead to obesity, diabetes, cancer, high blood pressure, and atherosclerosis. To avoid the adverse health effects of fats, it is recommended to:

- Consume fats moderately, with their proportion not exceeding 30% of the total daily energy intake.

- Reduce saturated fatty acids intake (less than 10% of total energy intake) by avoiding hydrogenated vegetable oils and limiting the consumption of cholesterol-rich foods to no more than 300 milligrams per day.

- Eat fish twice a week, as it is rich in Omega-3 fatty acids, which protect against heart disease and atherosclerosis, lower triglyceride and cholesterol levels in the blood, and prevent high blood pressure. However, it is not recommended to consume fish liver oil supplements due to their high energy content and potential high levels of vitamins (D) and (A), which can be toxic in excessive amounts.

- Limit the consumption of fat-rich foods, including mayonnaise, margarine, nuts, peanut butter, avocados, cheddar cheese, hamburger sandwiches, meat slices, and others.

Diseases related to fats, such as heart diseases, obesity, and high blood pressure, are caused by excessive fat consumption.

 Here's a brief overview of heart diseases:

Heart diseases encompass a range of conditions related to the heart, including coronary artery disease resulting from the deposition of fats and cholesterol in the arteries, leading to their narrowing and inadequate blood supply to the heart muscle. This condition is often accompanied by angina or heart muscle hypertrophy. Coronary artery disease is prevalent in developed countries after the age of 40. It has been established that the risk of developing coronary artery disease increases when cholesterol levels in the blood reach 225 milligrams per 100 milliliters. Cholesterol levels in the blood can be lowered by:

- Consuming low-cholesterol meals.

- Reducing fried food consumption.

- Engaging in physical activities.

- Decreasing salt and salty food intake while increasing fruit and vegetable consumption.

- Substituting full-fat milk and lean meats with fatty meats and animal fats.