Calcium plays an important role in maintaining healthy bones and teeth, but its benefits do not end there. Emerging studies have found a potential link between calcium intake and high cholesterol levels.

This article aims to explore this relationship and shed light on how calcium may help in managing high cholesterol.

Understanding Cholesterol

Cholesterol is a waxy substance that is both found in your bloodstream and produced by your liver. It is essential for your body as it helps in building cells and producing hormones.

However, high levels of cholesterol can be harmful to your health, as they increase your risk of developing heart disease, stroke, and other health problems.

Types of Cholesterol

There are two types of cholesterol- HDL (high-density lipoprotein) and LDL (low-density lipoprotein).

HDL is also known as ‘good’ cholesterol, and it carries cholesterol away from your arteries to your liver, where it is broken down and removed from your body. On the other hand, LDL is known as ‘bad’ cholesterol as it carries cholesterol to your arteries, where it can build up and form plaque.

This plaque can narrow and harden your arteries, making it difficult for blood to flow and increasing your risk of heart attack and stroke.

How Calcium may affect Cholesterol

Calcium is known for its role in maintaining healthy bones and teeth. However, recent studies have suggested a possible link between calcium intake and blood cholesterol levels.

Researchers believe that calcium may help lower LDL or ‘bad’ cholesterol levels by binding to bile acids in the gut. Bile acids are responsible for digesting fats in your diet. When calcium binds to bile acids, it prevents them from being reabsorbed into your bloodstream, leading to their excretion in the stool.

This process, in turn, forces your liver to produce more bile acids by using more cholesterol from your bloodstream, leading to a decrease in the overall cholesterol levels.

Calcium and Blood Pressure

High blood pressure is another risk factor for heart disease and stroke. Studies have shown that calcium may not only help in lowering high blood pressure but may also help in reducing high cholesterol levels.

When calcium enters your bloodstream, it helps in relaxing the muscles that line your blood vessels, leading to increased blood vessel diameter and improved blood flow. This effect, in turn, lowers your blood pressure and reduces your risk of heart disease and stroke.

How much Calcium is needed?

According to the National Institutes of Health, adults need about 1,000 mg of calcium per day. This requirement increases to 1,200 mg per day for women over 50 years and men over 70 years.

However, it is essential to note that calcium requirements may vary depending on your age, gender, and health conditions. It is advisable to consult your doctor or a registered dietitian to determine your calcium requirements.

Food Sources of Calcium

Calcium is abundant in many foods. Dairy products, such as milk, cheese, and yogurt, are a great source of calcium.

Other food sources of calcium include green leafy vegetables, such as spinach and kale, fish, such as salmon and sardines, and calcium-fortified foods, such as cereals, bread, and orange juice. It is essential to consume a varied and balanced diet to meet your daily calcium requirements.

Calcium Supplements

If you find it challenging to meet your daily calcium requirements through food alone, calcium supplements may be an option.

However, it is essential to consult your doctor before taking any supplement, especially if you have a history of kidney stones or any other health conditions. Calcium supplements may interact with other medications and affect their absorption or efficacy.

Risks of Consuming too much Calcium

While calcium is an essential nutrient, it is possible to consume too much of it. Excessive calcium intake may lead to constipation, bloating, stomach pain, and an increased risk of kidney stones.

It may also interfere with the absorption of other minerals, such as iron and zinc. It is crucial to note that most people can meet their calcium requirements through food alone and may not need calcium supplements.

Conclusion

Calcium is an essential nutrient that plays a vital role in maintaining healthy bone and teeth. Recent studies have suggested that calcium intake may help in the management of high cholesterol and blood pressure levels.

However, it is essential to meet your calcium requirements through a varied and balanced diet and consult your doctor before taking any supplements. Maintaining healthy cholesterol and blood pressure levels is crucial for reducing your risk of heart disease and stroke.