Cholesterol and where it hides.
Hamburgers, bacon, chips with cheese. What do they have in common with all these foods (except that some people find it delicious)? They all contain a lot of cholesterol. Cholesterol, a sticky substance that produces the liver and contained in some foods, is necessary to produce vitamin D and some hormone. As well to build cellular membranes and to create salts of yolk, which help to digest fats. In fact, our liver produces approximately 1.000 milligrams of cholesterol per day, a sufficient amount to avoid eating a chip of potato chips throughout the lifetime. But it is difficult to avoid cholesterol because it is contained in many foods. The presence of an excessive amount of cholesterol in the body can become a serious health problem, such as heart disease.
Factors that contribute high cholesterol
There are many factors that contribute to high cholesterol, but the good news is that you can do many things to control them. Lipids are the fat found throughout the body. Cholesterol, a type of lipid, is found in food of animal origin. This means that the eggs, meat and all the whole milk derivatives (such as milk, cheese and ice cream) are loaded with cholesterol and that vegetables, fruits and cereals do not contain cholesterol. You should avoid cholesterol foods. In addition to 1,000 milligrams of cholesterol that your liver produces every day, you probably eat between 150 and 250 milligrams of cholesterol per day. Because cholesterol can not progress through the bloodstream alone, you must combine it with certain proteins. These proteins act as trucks: they collect cholesterol and transport it to different parts of the body. When this happens, cholesterol and proteins form lipoprotein.
Two types of cholesterol:
The two most important lipoproteins are high density lipoprotein (HDL) and low density lipoprotein (LDL). You probably heard people call LDL cholesterol, “bad cholesterol” and HDL cholesterol, “good cholesterol” because of the different effects on the body: Most cholesterol is LDL, and this is the type of cholesterol that is more likely to clog the blood vessels, preventing blood to flow through the body as it should flow. HDL cholesterol collects cholesterol from the blood vessels and returns it to the liver, which processes it and sends it.
Dangers of High Cholesterol
When a person has an excess of cholesterol, this excess can be dangerous to their health. When the concentration cholesterol is high, remains in the walls of the arteries and forms a solid substance called “plaque”. Over time, the plaque causes the arteries to become narrower, which reduces blood flow and causes a disorder called arteriosclerosis or hardening arteries. When arteriosclerosis affects the coronary arteries (blood vessels that supply the heart muscles), this disease, called coronary artery disease, increases the risk of heart attack. When atherosclerosis affects the blood vessels supplying the brain. This condition, called cerebrovascular disease, increases the risk of stroke. Arteriosclerosis can also inhibit blood flow to other vital organs, such as the kidneys and intestines. It is therefore important to pay attention to cholesterol during adolescence. Thus, important health problems can be postponed or prevented in the future.
What causes high levels of LDL cholesterol in the blood?
Some of the factors contributing to high cholesterol are:
- Overweight: Overweight is associate with cholesterol levels in the blood.
- Inheritance: If you have a family history of cholesterol and / or heart disease problems in your family, you have a greater risk of developing such problems.
- Nutrition: Avoid foods with high cholesterol, saturated fats and trans fats. They increase the concentration of cholesterol in the blood and the risk of developing heart disease.
- Age: The risk of high blood cholesterol levels increases with age. On the other hand, physical activity tends to increase the concentration of HDL cholesterol in the blood. Thereby reducing the chances of developing heart disease.
Some people with high levels of cholesterol should take medication to reduce them.
Although most adolescents do not need drugs to reduce their cholesterol, it is still important to control their cholesterol, as the plaque may start to form during adolescence. To find out if you have high cholesterol, talk to your doctor, who can assess the cholesterol concentration by analyzing a blood sample. A person with a family history of heart problems or cholesterol can not change his genes but can do some things to reduce the risk of developing problems with heart later.
In the United States, in 2010, nutrition guidelines recommend that the daily intake of cholesterol should be:
-less than 300 milligrams,
-the fat intake should be between 25 and 35% of the total spent calories,
-the intake of saturated fats should be 10% or less of the total calories used and trans-fats, as low as possible. Also, maintain a healthy weight and keep moving. Regular aerobic exercise (activities such as cycling, walking and swimming) strengthens the heart, reduces your cholesterol and helps you lose weight (in case you need). The smokers, breaking this habit can help reduce their risk of heart disease.
Tips for healthy living.
Here are some useful rabbits you can try:
Follow a diet that contains many low-cholesterol foods: fruits, vegetables, whole grains (such as bread and breakfast cereals),legumes (such as white beans) and fish.
Follow the low-saturated fat and trans fat diet. Replaces saturated fats and trans fats for unsaturated fats. Use vegetable oil or margarine without trans fats instead of butter, butter or margarine with trans fats. Do not eat foods that contain hydrogenated vegetable oils. If you eat meat, try lean meat or poultry without skin. Be sure to remove the grease that was contained before cooking and remove remaining fats from the pan after cooking.
Instead of frying, try to boil, roast, bake, boil, evaporate or cool.
Instead of using all the milk, use skimmed or semi-skimmed milk, which contains all the nutrients without any fat. Choose also dairy products derived from skimmed or semi-skimmed milk, such as:
-fresh cheese and
You can also use semi-skim whey or semi-skim yogurt in recipes where a bottle or cream cheese is used.
Use margarine without trans fats. Instead of meat, use different sources of protein, such as fish, legumes (such as white beans and peas), nuts, tofu and soy products. Instead of eating whole eggs, try taking only proteins or products that are sold as egg substitutes and that do not have cholesterol.
Do not eat baked products of industrial production, which are usually made with hydrogenated oils or trans fats.
If you are looking for low-fat and cholesterol snack:
Try fruit, raw vegetables, low-calorie walnuts, corn and salt-free crackers or other dressings, gelatin and semi-skimmed yogurt.
If you are concerned about cholesterol and heart disease, talk to your doctor. Although you can not control all the factors that contribute to the development of these types of diseases or have high cholesterol, there are many factors that you can control. Start caring for your body now and he will thank you in the future.