CHOLESTEROL: FRIEND OR FOE?
Cholesterol is a substance that is talked about for its incrimination in many coronary heart diseases. Being feared for our health, we are often misinformed about this substance. Today some studies come to put a debate on the table: “Is cholesterol really bad for your health?”
WHAT IS CHOLESTEROL?
Cholesterol is one of the lipids of the family of sterols made naturally by the human body. The cellular process depends mainly on it.
Its central role in many biochemical processes is under the eye of scientists, especially since 1964, when Konrad Bloch and Feodor Lynen received the Nobel Prize in Medicine for ” their discovery of the mechanism of regulation of cholesterol and fatty acid metabolism ” .
However, high blood cholesterol levels increase the risk of common cardiovascular diseases such as coronary heart disease (ischemic heart disease). Several elements may contribute to the appearance of this affection, and to reduce this risk, we must consider these causes one by one.
IDEAS RECEIVED: AMALGAMATION BETWEEN GOOD AND BAD CHOLESTEROL
The relationship between cardiovascular disease, cholesterol in the blood and eating fat (consuming lipids) was found from the 1960s. It was then observed that a copiously lipidic diet causes a high level of cholesterol in the blood.
If this discovery has been found, further research by leading scientists has shown that total cholesterol (HDL + LDL) is not enough to prove that there is a risk of cardiovascular disease such as heart attack. .
The important thing is to monitor the relationship between the good (HDL) and the bad cholesterols (LDL, IDL, VLDL) because a high level of good cholesterol would reduce that of the bad, and therefore, it would reduce the risk of atherosclerosis and cardiovascular accident (CVA).
BAD LDL CHOLESTEROL
Bad LDL (or Low Density Lipoprotein ) cholesterol forms the major part of total blood cholesterol. It transports the cholesterol from the liver to the cells. When it is not fully utilized by the metabolism, it forms atheroma plaques on the vessel walls. These arterial lesions, eventually, can cause cardiovascular events.
According to Dr. Rath, half of all men and women have high levels of LDL and other blood components at risk of stroke. According to him, these factors contained in the blood would not be the main cause of vascular problems, because he attests to the fragility of the arterial wall. These blood components would then be only one effect of the disease.
THE GOOD HDL CHOLESTEROL
Total cholesterol is LDL and HDL ( High Density Lipoproteins ). This is called good cholesterol. Its role is to clear the bad LDL blood to the liver to be transformed and then rejected from the body. According to the ” Clinical Pilot Study on the Natural Reduction of Cholesterol Levels “, LDL, lipoprotein, … would be the ideal materials that metabolism can produce to reconstruct the arterial wall damaged by atheroma. 
TIPS FOR LOWERING BAD LDL CHOLESTEROL
Lipids can be broken down into good or bad. They are called good lipids when they are unsaturated fatty acids. These are responsible for increasing the production of HDL (the good cholesterol) while the production of LDL requires saturated fatty acids found in fats among others.
HDL alone would be ineffective without its LDL half. Recent studies have shown that the prevention of cardiovascular accident risks lies in the balance between HDL and LDL levels. This is why the sources of fat should be chosen and consumed according to our needs.
EAT FOODS RICH IN OMEGA 3
Like other nutrients, each fat has its own specificities. This is the case of omega 3 which can not be treated as a saturated fatty acid responsible for weight gain and heart problems.
Omega 3 work on the contrary in the balance of the ratio HDL and LDL blood. They contribute to both increasing and decreasing HDL and LDL levels. Their impact on the cardiovascular system is reflected in anti-inflammatory actions as well as in their preventive action with regard to blood clot formation.
Omega 3s are found, for example, in oily fish and rapeseed oil. In March 2010, the French Agency for Food Safety (Afssa) advises 1.2% of energy intake in omega 3.
“The constant evolution of knowledge and the progressive application of the concept of evidence-based medicine is leading us, in the field of nutrition, to periodically question the special interest of many nutrients and the claims that might accompany them. their consumption.
The contribution of fatty acids, brought by food, to the prevention or the increase of the risk of ischemic cardiovascular pathology is an inexhaustible source of data but also of controversies. A body of experimental and epidemiological work suggests that regular consumption of omega 3 fatty acids may be associated with beneficial cardiovascular effects.
However, different intervention studies, each conducted under particular conditions, provided a somewhat contrasting light. »; sources afssa Fatty acids in the omega 3 family and the cardiovascular system: nutritional interest and claims
EAT EGGS BUT THE GOOD ONES
Eggs contain cholesterol, more than 186 mg contained in one unit. If it is true that these figures can generate fear, who said they contained mainly bad cholesterol? If the eggs come from hens raised in the open air, they could be even rich in good cholesterol and therefore good for health.
How to choose your eggs?
Since 1980, several studies have shown that eggs are ultimately not responsible for the rise of bad cholesterol. This is the case of the results of a study delivered in 2014 that lasted more than 11 years on 3000 participants. Result of the study: Participants who ate the most eggs had a risk of developing atherosclerosis decreased by 11%. 
EAT HIGH FIBER FOODS
Consuming 2 to 10g of soluble fiber a day significantly reduces LDL levels , according to a study published in the American Journal of Clinical Nutrition .
But there are two types of fiber: soluble fiber and insoluble fiber. It will then be necessary to focus on foods rich in soluble fiber for cholesterol. These foods are whole and semi-whole grains, whole fruits and vegetables (eat even apple pips that are rich in pectin). We must also add oleaginous (almond, hazel …), mushrooms and legumes after soaking. Note that oats are a perfect example in the family of foods high in soluble fiber.
What we thought about cholesterol has evolved considerably over the past decade. This is probably due to the grouping of studies to give us an overview (meta-analysis). Previously, some studies had directly administered cholesterol in the raw state to rats. This mode of administration is far from the reality of consuming a set of foods. Some nutrients therefore can lessen the negative effects of another and reverse.
A balanced diet is always the best solution to avoid extremes. We must not ban anything but know how to eat everything in a reasonable way and especially according to his needs.