Cholesterol
is a type of fat found in the blood and in some foods. It is used to make
hormones and vitamin D. It’s
a waxy, fat-like substance in the blood. It helps form cell membranes and makes
hormones. Cholesterol also blocks certain substances in blood from getting to
blood vessels and organs. Cholesterol levels can be affected by diet, exercise,
age, family history, and genes.
Higher levels of cholesterol can
cause:
Build-up of plaque on the
intestines, Build-up of plaque in the blood vessels, inflammation of the blood
vessels, disease of the blood vessels
When high cholesterol is not
controlled, it may result in an increased risk of developing heart disease.
A person's body can make all the
cholesterol it needs. But, when the body needs more cholesterol, the liver
produces it. Foods like meat, eggs, and high-fat dairy products increase cholesterol
levels.
People with high cholesterol
levels are at a higher risk for developing heart disease, which includes
coronary artery disease, stroke, and heart attack.
High blood cholesterol is called
hypercholesterolemia and can lead to health problems.
Treatment focuses on lowering cholesterol by
changing the diet, exercise, or medicines.
Some of the major sources of cholesterol are eggs,
meat, poultry, and high-fat dairy products.
Doctors will also recommend lifestyle changes,
including quitting smoking and exercise.
High cholesterol can lead to serious health
problems like heart disease or a stroke.
The most popular ways doctors manage high
cholesterol are:
Lowering the amount of cholesterol in the diet
Taking medication, such as statins
Doctors will also recommend lifestyle changes,
including quitting smoking and exercise.
High levels of cholesterol in the
blood can lead to a build-up of fatty deposits in the walls of the artery. If
the buildup continues, the artery walls can grow thick and stiff. This buildup
can lead to artery disease, which may cause a heart attack.
The Good News
Cholesterol is not all bad. Both
saturated and unsaturated kinds help blood cells to function properly and help
us to absorb vitamins.
Heart scientists recommend getting
as much as 30% of your daily calories from fat. This means consuming some form
of fat at every meal, such as a lean meat, mayonnaise, or nuts.
The Bottom Line
This is one of the most important things you can do
to lower your cholesterol levels.
LDL cholesterol is the bad cholesterol. LDL causes
the buildup of fatty deposits on the artery walls.
HDL cholesterol is the good cholesterol. HDL works
to clean the arteries by taking the bad cholesterol (LDL) out of the blood and
back to the liver.
Cholesterol can be lowered by a low-fat diet,
exercising, and smoking cessation.
Healthy Heart Breakfast
1 greek yogurt with strawberries
1/2 whole-wheat English muffin toasted
1/2 cup of low-sugar, no-sugar-added cranberry sauce
Here's why your breakfast is healthy:
This breakfast is a hearty balance of protein and
carbohydrates, which will keep you full and energized all morning long.
Choosing whole-grain breads and grains as opposed
to refined versions will make this meal even healthier and provide you with
more fiber to help keep your digestive system healthy.
How is cholesterol measured?
Your health care professional may measure your
total cholesterol with a blood test. This includes HDL, LDL, and triglycerides.
What are HDL and LDL?
HDL is the "good" cholesterol. It helps
transport cholesterol out of the bloodstream to the liver where it can then be
broken down. LDL is the "less good" cholesterol. The more LDL in the
blood, the higher the risk of artery disease.
What is triglycerides?
Triglycerides are fats which are carried in the
blood. Triglycerides are made of three fatty acids and glycerol. Fatty acids in
the blood also come from food.
A diet high in cholesterol can raise blood
cholesterol levels.
Saturated fat, found in some meats, organ meats,
and dairy products, can also increase blood cholesterol levels.
How To Tackle Cholesterol:
Common sources of cholesterol
Cholesterol is present in many foods we often eat.
Beef, lamb, pork, chicken
Butter
Cream
Mayonnaise
Beige and cream cheeses like cheddar and Swiss
Egg yolks
Creamed or whole milk
Most oils, like vegetable, corn, soy
Animal fats, like lard
Processed foods, like donuts and many cereals
Salmon
What is low cholesterol?
Cholesterol levels are usually considered
"normal" when they're less than 200 milligrams per decilitre.
High cholesterol
How do I know if I have high cholesterol?
The National Heart, Lung, and Blood Institute
recommends that adults have a fasting cholesterol screening every five years.
What are cholesterol levels for adults?
Cholesterol levels for adults are broken down into
four different categories.
Below 200 mg/dL: Low risk
201-239 mg/dL: Borderline high risk
240 mg/dL and above: High risk
Above 300 mg/dL: Very high risk
How can I lower my cholesterol levels?
You may lower your cholesterol levels by following
an appropriate diet and lifestyle. You may also be able to lower your
cholesterol by taking certain medications.
Eat cholesterol-free foods- Know what you're eating,
Learn the foods and nutrients your body needs
Eat the right foods and not too much food.
Know when to eat certain foods that are bad for you.
Wash down those food items with water and fruit
juice.
Get a feel for how long your body needs.
When you prepare food, do it carefully so you don't
cause any harm. If you cook it yourself, make sure to follow safe recipes.
Prepping your food- Store your food well.
Store your food in the fridge.
Use glass containers.
Store your food in a freezer before it gets to warm
up.
Store your food in the microwave or oven after it's
hot (or frozen)
A healthy, wholesome meal is not only delicious,
but also takes some planning. And at the end of the day, you're managing a huge
amount of resources and time.
Know your body fats and cholesterol levels
The best way to cut back on your cholesterol is to
eat small amounts of fat. This will help you avoid the risk of getting heart
disease. However, if you don't exercise regularly, then it's important to know
what foods are high in cholesterol. For example, eating a lot of dairy or
saturated fats can shorten your lifespan by 20 years or more.
Avoid processed foods- Know before you buy
Don't choose foods that are too processed
Food hygiene is not just about buying food
People often don't realize that the act of eating
food is a part of our biology. We have to eat food, and sometimes it's natural
to choose a certain kind or texture, but it's still important to make sure that
we're following good hygiene practices.
Eat your heart out! - Eat a healthy diet
Find an exercise routine to help you lose weight
Hold yourself accountable for your efforts
Control your weight and make sure it stays down!
Build a proper eating plan to lose weight
Stop eating fatty foods! - Know your limits and what
you can eat
Find out what you can eat to lose weight
Pick a plan that works for you and stick to it
Eat healthy at work with your colleagues
Keep a food journal and track your progress
Eating healthy is much more than just eating something. You need to understand what you eat, how much of it, and how long it takes to digest.
Cholesterol is very important for your health, and
you can eat it in moderation. Be mindful of what you eat and how you consume it.
Don't eat too much because it has the potential to raise blood pressure,
cholesterol, and insulin levels.
Eat your heart out if you want to lose weight. If
you have any other tips on how to lose weight, please feel free to share them
in the comments below!
