Cholesterol in the blood
Cholesterol: It has been shown that 2/3 of the organism produced in the synthesis of saturated fatty acids in the liver (endogenous cholesterol), and 1/3 is given with food (exogenous). Like all other types of alcohol is associated with fatty acid in such esterified form, is transported through the blood to the body. If there are found higher amounts of cholesterol in the blood, then it will build up on the walls of blood vessels and leads to atherosclerotic changes, which results in narrowing of the lumen of blood vessels, hampering circulation.
At the level of cholesterol in the blood (serum) affected:
high cholesterol intake through food;
higher intake of saturated fatty acids;
excessive energy intake and
and the amount of the harmful effects of trans isomers of unsaturated fatty acids;
Any increase of 100 mg of food leads to an increase of 0.21 to 0.26 mmol / l of cholesterol, which is 85% of the consequence of an increased atherogenic LDL functions. So, by reducing the intake of cholesterol in food will reduce the level of LDL – fraction. At the same time, one needs to reduce the intake of saturated fatty acids , which are the starting point for its synthesis.
Good and bad cholesterol
Increases in LDL cholesterol fraction is harmful because it accumulates in blood cells and leads to changes and an increase in HDL is good because thus it is transported to the liver for recycling or elimination from the body. Therefore, LDL is called “harmful” and HDL “useful” cholesterol.
The amount of cholesterol within the normal range has an important role in the metabolism of foods. Participates in the creation of bile acids (which are in fact derivatives thereof) which have a role in digestion and utilization of fat in the body. Participates in the creation of some hormones and antigens
In the food, is usually found in free form and in the form of cholesterol esters of fatty acids.In foods of animal origin, is in the form of esters. Under the action of intestinal lipase, it transforms into free cholesterol and free fatty acids in a ratio of 1: 3.,
The most important sources of cholesterol
The brain and the yolk;
All offal (brain, liver, kidneys, tongue, heart);
Fish roe or caviar;
Whole milk and all products made from whole milk;
Mayonnaise and sauces on its basis;
Meat and meat products;
Animal fats (tallow, lard, goose, duck and chicken fat);
Bakery and pastry products with eggs and fats.
Tips on nutrition
To lower the level of cholesterol and LDL fractions primarily you need to change the diet and eliminate the risk factors. This primarily means the elimination of fatty foods from the above list and the introduction of healthy food and healthy preparation methods. Here are some guidelines on how to achieve this:
Baked, boiled, and steamed, not fried in deep fat or oil;
Bring plenty of vegetables and fruits in your diet, especially low-calorie foods with plenty of fiber;
Substitute animal fat (and foods that are in them) plant, which has no saturated fatty acids;
You can also eat fish, and instead of fatty meat, use fat-free;
Reduce the use of salt;
Instead of white bread, rolls and pasta, include pastry wholemeal bread products, pasta, cereal, containing vegetable fibers;
Bring everyday physical activity and let it be regular;
Do not overdo it with food, plan to eat as much as you spend or if you want to lose weight, spend more;
If you need to, advise with your physician or nutritionist. If you use drugs, do not eliminate them on your own.
Avoid the candy because they contain saturated fat.
Vascular disease, heart attack and stroke are the biggest causes of death in our time, and the cholesterol is the leading cause of this diseases . Let’s together make at least a small effort to alter these statistics, for your health. It’s a high time.