December 11th, 2009 
maya 
Actually what is cholesterol?
Cholesterol is a type of lipid molecules in the blood stream and is required for the metabolism process. Is one component of fat, in addition to triglycerides, phospholipids, and free fatty acids. as other nutrients, fat is also very useful to the body. According to Dr. John Gullota, chairman of the AMA Therapeutics Committee, was quoted as saying”Good Health & Medicine”, cholesterol serves to form the cell wall (cell membrane) in the body.
He also played an important role in the production of sex hormones, vitamin D, and for brain and nerve function. The average human takes 1100 milligrams of cholesterol per day to maintain the cell walls and other physiological functions.
Cholesterol itself is produced by the liver.
Cholesterol in the blood consists of:
1. HDL (Hight-density lipoprotein = cholesterol good )
2. LDL (low density lipoprotein = cholesterol bad)
3. and triglycerides.
Although a number of cholesterol in the blood is needed for health, when cholesterol is produced in excess, it will arise various problems such as heart disease, stroke and other cardiovascular diseases.
Cholesterol should always controlled all the time. Total cholesterol should be approximately close to 200 milligrams percent (mg% written next, Red.). Usually, blood cholesterol levels between women and men are not much different, normal HDL in women is 55 mg% and HDL in men 45 mg%. With a proper diet and regular exercise, the target is actually not too difficult to achieve.
There are three (3) causes increased cholesterol:
1. The first is a factor that can not be changed, such as:
- Age, which is usually increased with age, cholesterol levels even higher.
- Sex is also one factor that can not be changed. Usually women have a higher risk of cholesterol when the menopause because in this time of LDL in the body of a woman tends to increase.
2. The second factor is the factor that can be changed / avoided,
- Pattern of unhealthy living, such as not eating regularly, minimal physical activity and smoking habits.
- Environmental factors also play a major role of blood cholesterol is a diet. The results of epidemiological studies indicate, the wrong diet can accelerate the occurrence of atherosclerosis (fatty deposits in the substance and the layer beneath the artery wall).
While the right diet, but can delay the process of Calcification, Calcification could decimate already happened.
3. Genetic Factors
on certain people, with a strict diet and regular exercise though, is not enough. Blood cholesterol levels remain high, before taking any medicines given doctor, and in a diet and exercise must also be under the supervision of a doctor, too. Genetic factors often cause the reduction of cholesterol is not so satisfactory.
partly due to the nature of hypercholesterolemia, ie people who have average cholesterol levels high enough, between 200 to 350 mg%. Hypercholesterolemia does require more aggressive treatment.
The food is great potential to raise cholesterol levels are the following:
1. Foods that contain saturated fats such as high and trans fatty acids such as food prepared with margarine and vegetable shortening.
2. Cookies, cakes and pastries, especially those made using a saturated tropical oils and hydrogenated oils.
3. Fullfat dairy products like cheese, cream and butter.
4. Melas and fatty meat products like pork, chicken meat, hamburgers, beef, and fatty innards
5. Fast food (fast food) of any kind, should be reduced or restricted. These foods generally contain high cholesterol.
In order to avoid the risk of high cholesterol, there are many things that can be done, among others:
1. Exercise regularly. Cholesterol does not accumulate so that it must be removed by force. Way with a lot of physical activity. Perform regular exercise at least 20 minutes every day.
2. Give up smoking.
3. Healthy diet. Avoiding foods cause high cholesterol and multiply to consume foods that can help reduce cholesterol.
4. Conducting regular health checks. Make sure your total cholesterol numbers are in the range of 150-200 mg / dl.
Many food choices can help reduce cholesterol levels and it is easy to come by.
1. Porridge oats / oatmeal.
Oatmeal contains soluble fiber (soluble fiber) can lower cholesterol fast
2. Peanuts walnuts, almonds and other types.
Walnut significantly lower cholesterol in the blood. These nuts contain many unsaturated fatty acids double (polyunsaturated fatty acids) that can make blood vessels healthy and elastic.
3. Fish and omega-3.
Fish rich in omega fatty acids-3. Fatty acid Omega-3 also helps the heart in various ways such as lowering blood pressure and the risk of blood clots. Doctors recommend eating fish at least twice a week
4. Olive / Olive Oil.
Olive oil or olive oil contains a potent mix of antioxidants that can lower cholesterol levels without disturbing the good cholesterol.
5. Tea.
According to the study, EGCG (epigallocatechin gallate), which is the most dominant bioactive components in tea proved to prevent the acceleration of the oxidation of LDL cholesterol.
6. Wine.
In addition to fiber, in the grapes there is also substance catechin is very good at lowering cholesterol.
7. Apple.
This fruit is rich in fiber and rich in antioxidants and vitamin C. Thus, apples can also be relied upon as lowering cholesterol.
8. Avocado.
During this avocado is rich in fat that always shied away when cholesterol was high, but avocados are good for lowering cholesterol. This fruit contains unsaturated fatty acids that are good for lowering bad cholesterol.
9. Brown.
What is meant here is the chocolate that is not mixed too much milk that contains too much fat. Choose dark brown or black. Healthy chocolate because it contains many antioxidants and flavonoids. (Summarized from various sources)
Thus, not only means eating what she likes or dislikes, but how we choose something that means for the body
This requires adequate knowledge about the content of various types of food containing high cholesterol. Given the cholesterol in the blood is also influenced by the input of fat in foods, especially of saturated fatty acids, fatty acids are also noteworthy.
Ways of choosing foods low in cholesterol is to limit the source animal. Expand food from vegetable materials. In addition contain no cholesterol, vegetable sources also contain the active ingredient non-nutrients that can lower cholesterol levels. For example isoflafon of seeds, pectin from fruits and vegetables, and fiber from whole grains, fruits and vegetables.
Of course that is not at all suggesting abstinence animal food sources, but must limit and choose. Meat should be a smooth fiber, such as chicken meat. If you want to eat beef, select the no fat. Avoid brain and innards. Choose fish that are relatively low cholesterol, compared to shellfish.
Good luck!
Related posts:
Posted in Uncategorized 
