Is your diet the factor for high blood cholesterol?
Cholesterol is a “sticky” compound which is necessary for lots of processes in the body, but can likewise threaten if there is too much in the blood. Cholesterol is produced by the fat that we eat, and we enter it through the food.
The problem takes place when cholesterol begins to build up on the walls of our blood vessels. This leads to constricting of the vessel which can cause cardiovascular disease.
Cholesterol is divided into HDL (great) and LDL (bad). LDL adheres to the walls of capillary, and HDL gathers the LDL cholesterol and brings it back to the liver.
The reasons for high cholesterol levels in the blood:
- Improper diet plan with excessive fat (main cause)
- Family tendency
- Smoking cigarettes
- Thyroid Issues
The best ways to decrease your cholesterol?
- From all of the info about nutrition, cholesterol is possibly the least understood. Part of the confusion comes from that the cholesterol in food is not necessarily the same thing as the cholesterol in our blood. Cholesterol in foods can affect the cholesterol levels, but not always. Studies show that only a 3rd of people are particularly vulnerable to the cholesterol from food, while others can enter it in large amounts, which will not impact their blood cholesterol. Our liver can produce cholesterol, but in many people the production is lowered once they get in a great deal of cholesterol from the food. For that reason, the decrease of cholesterol is not practically preventing foods that have cholesterol.
- Another thing that is necessary to learn is that hydrogenated fats and trans fats have twice as large influence on blood cholesterol than the cholesterol from food. Therefore, the decrease of these fats in the diet must be your main weapon in the fight versus blood cholesterol.
The part of fat in the total calories that you enter should not be higher than 30%. It is about 66 grams of fat for an average adult. To get a concept how much it is, a hamburger with 100 grams of meat has about 21 grams of fat.
Obviously, if you have high cholesterol you need to keep an eye on the cholesterol in food. It is found the most in animal entrails, eggs and shellfish (molluscs). These foods must be restricted in your diet plan, although they do not have the same affect on all individuals.
- The third thing that is useful to know is that vegetables and fruits have usually no cholesterol. Your diet needs to be oriented in plant foods not just due to the fact that they have no cholesterol, however also due to the fact that they include substances that lower LDL (bad) cholesterol in the blood. These compounds are called sterols and stanols. Vegetables and fruits consist of fiber which likewise has a favorable effect on cholesterol.
One plant food which is particularly effective in reducing the cholesterol is flax seed. It is proven that these seeds lower the cholesterol by 10%. You can put milled flax seeds in yogurt or add it in flour when you are making numerous pastries.
- Reduce the hydrogenated fat in the diet (less margarine, butter, hard cheese and fatty meat)
- Eat fewer foods that have cholesterol (organ meats, shellfish and eggs, although this does not badly impact all people)
- Consume more vegetables and fruits due to the fact that they do not include cholesterol
- Lose a few pounds
- Use ground flax seeds in a variety of meals
The most typical suggestion is to consume “no more than 2 to 6 ″ eggs a week to prevent issues with cholesterol, however even here things are not totally basic. Some people can consume to 7 eggs a day without negative impact on the cholesterol.
Eggs can likewise raise HDL (good) cholesterol, which collects the bad cholesterol from the blood and carries it back to the liver.
So it makes no sense to demonize one of the healthiest foods in the world because things can not be decreased to a basic “yes or no”.
It would be much more reliable if you try to lower your cholesterol levels with decreasing the hydrogenated fat in the diet and changing to unsaturated (for example olive oil).
In the end, it is important to keep in mind that grownups ought to evaluate their cholesterol levels at least when a year or once in 2 years.
The reason for this is that you never understand the condition of your blood vessels since the signs for heart disease normally manifests late.