So why cholesterol?
Cholesterol is essential in body for multiple function.
-Cholesterol is need for manufacture of steroid hormone
-Cholesterol stimulate liver to produce bile acid (bile acid essential of digesting of fats)
-Cholesterol act as structural support of our cell (cell membrane), and also transportation.
-Cholesterol help to form the myelin sheath (a sheath that provide good conductivity of the neuron)
-Cholesterol is beneficial for body immune system
So let's review this:
Our body consist of a lot of hormone drive us go through our normal daily activities, lack of a bit of hormone may cause disease of the body.
As we knew that bile acid helps on digesting fats. High level of cholesterol stimulate liver to produce more bile acid, thus eliminate fats. Therefore not necessary only obese people risk of getting high level of cholesterol.
Our body need cholesterol to maintain structural support for cell membrane to function normally.
Myelin sheath is a sheath provide good conductivity of impulse between neuron. It is found abundantly in the brain. More myelin sheath can help the brain to prevent memory loss.
How does cholesterol transports?
Lipoproteins (act like a public bus for cholesterol)
Two type of lipoproteins
-High Density Lipoproteins (HDL)
Carry cholesterol away from artery to the liver and destroyed.
-Low Density Lipoproteins (LDL)
Build up in the inner wall forming a plaque. The hard deposit my block the artery and cause atherosclerosis.
But we need to know that:
Cholesterol prompt to cause Atherosclerosis (the hardening of the arteries). Because of this, high level of cholesterol will be very dangers for health.
Health problem cause by Atherosclerosis:
-Myocardial infarction (heart attack)
-Stroke (when blockage in the brain)
-Peripheral Vascular Disease
Way to reduce bad cholesterol:
1. Reduce total cholesterol (HDL+LDL) level
Regular aerobic exercise (jogging, brisk walking) and weight loss play an important role.
2. Reduce intake of saturated fats
List of saturated fats
Foods from animals that have high amounts of saturated fatty acids include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk.
Foods from plants that contain high amounts of saturated fatty acids include coconut oil, palm oil and palm kernel oil (often called tropical oils) and cocoa butter.
3. Raise HDL cholesterol
4. Have at least 2 serving of soluble fibers daily
Soluble fiber is found in whole grains, oats and oat bran, brown rice, fruits such as citrus fruit, apples, grapes, etc. and legumes & lentils. The soluble fiber raises HDL levels and helps lower total cholesterol.5.Increase your consumption of omega-3 fatty acid foods
6.Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, etc.
List of food high in cholesterol content http://www.dietaryfiberfood.com/cholesterol-high-avoid.php
7.Avoid high fat dairy products such as regular milk, cheese and cream.
8.Reduce alcohol intake.
However, alcohol (wine or beer) in moderation may raise HDL levels.
9.Avoid Trans-Fatty Acids
These bad fats are found in many fried foods and even in many cookies, crackers, fast food, snack food, fried food and baked goods industries. Check the nutrition labels on your food and keep away from these.Source:
http://en.wikipedia.org/wiki/Cholesterol
http://www.fatfreekitchen.com/cholesterol/raise-hdl-cholesterol.html
http://www.dietaryfiberfood.com/cholesterol-high-avoid.php
http://www.dietaryfiberfood.com/fats/omega-3-fatty-acid-epa-high-foods.php
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