Facts About Cholesterol
Cholesterol is a waxy substance found in cell membranes of the body.
In essence, cholesterol is a lipid and which is broadly defined as any fat-soluble, naturally occurring molecule, such as fat and oils. Cholesterol is naturally in the body by the liver, however you can create in small amounts through their diet.
Cholesterol plays an important role in the body as a constituent of cell walls and bile acids and is required to produce hormones and vitamin D. A low level of blood cholesterol is natural and healthy. Cholesterol only becomes a problem when more blood cholesterol the body needs. Can cause the buildup of fatty deposits in the arteries, reducing blood flow in the arteries and then can become a problem for heart health.
Fact 1: There are good and bad types of cholesterol
In fact, there are two types of cholesterol in the blood, which are transported in special transport packages, called low density lipoprotein (LDL) carries cholesterol from the liver to body tissues. If there is a high level of bad cholesterol (LDL) cholesterol in the blood can accumulate in the walls of blood vessels to constrict and cause high-density lipoprotein (HDL) carries cholesterol from the arteries to the liver to be removed and a high level of good (HDL) is believed to be healthy for the heart.
Your total cholesterol is made up of both LDL and HDL cholesterol. Therefore, the total cholesterol level recommended for heart health for Australian adults is 5.5 mmol / L or less. To help keep your heart healthy and a healthy lifestyle is important to keep your bad cholesterol (LDL) cholesterol low and good (HDL) cholesterol.
Fact 2: Eating too much saturated fat causes high cholesterol levels
Although there are many factors that can cause your cholesterol levels do not exceed the target level of 5.5 mmol / L, the most common dietary cause is eating too much fat and in particular too much saturated fat.High consumption of saturated fat can raise bad (LDL) cholesterol levels and risk of cause and effect heart health. In general, saturated fats found in fatty meat and dairy products, butter, cheese, chips and other snacks.
We can reduce consumption of saturated fat by eating less food rich in saturated fats such as butter, fatty meats and full-fat dairy products, and preferring foods low in saturated fats such as margarine instead spreads, fish oil, walnuts and pumpkin seeds.
Fact 3: Physical exercise lower cholesterol levels
An increase in body weight tends to increase blood cholesterol, blood pressure, and in general the risk of adverse effects on heart health. Body shape is also important: an “apple” body shape carries a higher risk than a “pear-shaped body.” In addition to maintaining body weight in balance, physical activity can also lower blood pressure and increase overall health and wellness.
Things you can change the lower cholesterol level:
- Your weight and shape (a weight gain tends to increase cholesterol levels).
- If you are physically active (which reduces LDL cholesterol)
- If you are under stress
- If you eat a healthy diet (especially saturated fats and trans fats increase levels of cholesterol)
- How much alcohol you drink (a small consumption increases the good cholesterol HDL, however, more than two standard drinks per day will increase your total cholesterol level).
- If you smoke
Things you can not change
- Sex (men tend to have higher cholesterol levels than women until menopause, when men and women are equally at risk).
- Age (increased cholesterol levels with age)
- Their ethnicity (ethnic groups are at higher risk than others)
- Family history (if your family is affected by cholesterol, then it is likely to be affected by it).
Fact 4: Lower cholesterol through healthy food sources of your food choices can affect cholesterol levels, especially if the diet consists mainly of saturated fats.
Butter and milk mixture (made from a mixture of butter and vegetable oils) are high in saturated fat, which is the type of fat that adversely affects cholesterol levels. Limiting these foods in your diet will help lower your cholesterol levels in the blood. A healthier choice in their food intake and a healthy lifestyle and active keep your cholesterol level within recommended levels.
A healthy meal significant should include the following:
Lean meat, poultry, fish, eggs or vegetarian meat alternatives such as legumes, beans, lentils, nuts, and pasta, rice, noodles, couscous, potatoes or bread, a lot of vegetables and salad.
As a general guide, the target for the middle plate of food to vegetables, one quarter of the plate to be rice, pasta, noodles, potatoes or bread and the other quarter of the plate of lean meat or substitute vegetarian meat. Have a salad. Experiment with methods of cooking low-fat grilled or steamed in the microwave.