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Cholesterol, a waxy substance produced by the liver and contained in certain foods, is needed to make vitamin D and certain hormones, build cell walls and create bile salts that help you digest fats. Too much cholesterol in the body can lead to serious problems like heart disease. Many factors can contribute to high cholesterol, but the good news is that there are things you can do to control them.
The reading of cholesterol depends on your HDL (good cholesterol) and LDL (bad) cholesterol levels. It is important to have higher HDLs than LDLs in order to maintain a healthy cholesterol level
Be sure to monitor the types of fat in your diet, being careful to avoid trans fats (unsaturated fats), is a way to promote cholesterol
Regular cardiovascular exercise, eating a cholesterol-lowering diet and quitting, or never quitting, are other ways to get rid of bad cholesterol
LDL cholesterol and HDL: What is bad and good?
can not dissolve in the blood. It must be transported to and from cells by carriers called lipoproteins. Low density lipoprotein, or LDL, is known as "bad" cholesterol. High density lipoprotein, or HDL, is known as "good" cholesterol.
These two types of lipids, together with triglycerides and Lp (a) cholesterol, constitute your total cholesterol level, which can be determined by a blood test
LDL (bad cholesterol)
When too much LDL (bad) cholesterol circulates in the blood, it can slowly accumulate in the inner walls of the arteries that feed the heart and brain. If a clot forms and blocks a narrowed artery, it can result in a heart attack or stroke
HDL (good) cholesterol
About a quarter to one third of the blood cholesterol is transmitted by density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg / dL) also increase the risk of heart disease.
Triglycerides
Triglyceride is a form of fat made in the body. Elevated triglycerides may be due to overweight / obesity, physical inactivity, smoking, excessive consumption of alcohol and a very high carbohydrate diet (60% of total calories or more). People with high triglycerides often have high levels of total cholesterol, including high LDL (bad) and low HDL (good). Many people with heart disease and / or diabetes also have high levels of triglycerides.
Lp (a) Cholesterol
Lp (a) is a genetic variation of LDL (bad) cholesterol. A high level of Lp (a) is a significant risk factor for the premature development of fatty deposits in the arteries.
High HDL
While the body does not want to abuse fats, the body does not need them. Most of us eat a lot too much. About a quarter of all the calories of a day should come from fat, but only a fraction of that amount should come from saturated fat. These are the bad fats found in fast foods and fried foods. Saturated fats will increase LDL numbers.
The body also wants to avoid trans fats (type of unsaturated fat). If the list of ingredients includes partially hydrogenated vegetable oil, you will eat trans fats. These are bad because not only will they increase LDL but also lower HDL. It's the opposite of what the body wants!
Instead, look for two other types of fats: monounsaturated and polyunsaturated. You will find them in olive or canola oils, as well as in some types of fish and nuts. Avocados are also a good source of monounsaturated fat.
Eating more foods rich in omega-3 fatty acids can also help improve the HDL / LDL ratio. These fatty acids can be found in a wide range of popular fish, including tuna and salmon. Eating portions of these fish twice a week can have positive effects on cholesterol numbers.
Other good cholesterol foods include fish oil, soy products and green leafy vegetables
. exercise. If you regularly exercise aerobics (walking, running, climbing stairs, etc.) for about 30 minutes five days a week, you can increase your HDL by 5% in just two months. And it's without eating "good" foods high in cholesterol, so combining the two will certainly increase your numbers.
If you smoke, you can increase your good cholesterol by quitting. The chemicals that your body absorbs when you actually smoke lower HDL. If you leave, your HDL can increase by around 10%. Losing weight is also another way to increase your good cholesterol. The evidence has shown that you will increase the good cholesterol in your body by 1 mg / dL every time you lose six pounds of body weight. Eating "good" high cholesterol foods can also help you lose those pounds faster.
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