Avocado or Fried Foods? The Cholesterol Story

Cholesterol is a type of fat found in our body, essential for various biological functions, such as building cells and producing hormones. However, it is important to differentiate between types of cholesterol: there are two main types—good cholesterol and bad cholesterol.

Good cholesterol (HDL) helps remove excess cholesterol from the blood, returning it to the liver where it is broken down and expelled from the body. High levels of HDL are considered heart-protective and reduce the risk of cardiovascular diseases. Foods that can increase HDL levels include unsaturated fats like olive oil, avocados, and nuts, particularly walnuts and hazelnuts. Additionally, fish rich in omega-3 fatty acids, such as salmon, mackerel, and tuna, also contribute to raising good cholesterol levels.

On the other hand, bad cholesterol (LDL) tends to build up on the walls of blood vessels, forming fatty plaques that can lead to narrowed blood vessels and diseases such as atherosclerosis and heart attacks. High levels of LDL are a significant risk factor for cardiovascular diseases. Foods that contain high levels of saturated and trans fats are the main contributors to rising levels of bad cholesterol. These include processed foods like cookies, croissants, fast food, and fried products. Likewise, red meat, butter, and full-fat dairy products are primary sources of saturated fats.

To maintain balanced cholesterol levels, it is essential to incorporate foods that raise good cholesterol and reduce the intake of foods that increase bad cholesterol. A balanced and healthy diet, rich in vegetables, fruits, whole grains, and healthy fats, can improve blood lipid profiles and contribute to heart health. Regular physical activity is also an effective way to increase HDL and reduce LDL.

A check by "Israel Hayom" found that not all foods rich in cholesterol are necessarily harmful to health. For instance, eggs contain cholesterol, but they offer many nutrients and do not raise blood cholesterol levels. However, consuming foods rich in 'good' cholesterol is not necessary because the body produces this cholesterol on its own. In any case, it is advisable to consult with a doctor or dietitian regarding an appropriate diet.