Manage cholesterol levels and ensure you have the highest good and the bad bass is a health guarantee. If you avoid the risk factors that unbalance the ideal cholesterol levels and physical inactivity, overweight and obesity, poor diet and live longer and better.
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Cholesterol is a lipid type -grasa- essential for proper functioning. As a fat, can not dissolve in the blood and travels through the body in substances called lipoproteins.
The best known are the LDL (Low Density Lipoprotein, for its acronym in English) and HDL (High Density Lipoprotein, for its acronym in English).
The first carry cholesterol to the arteries. Whereas the latter, HDL cholesterol drag to the liver that is responsible for expelling the excess to not accumulate in the body.
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The body itself is responsible for producing cholesterol. But 20% of the cholesterol we acquired through the food we eat. Of this, about half is absorbed.
What really worries the doctors-and IT- should worry it is to have the bad cholesterol (LDL) high and have very little good cholesterol (HDL).
A very high bad cholesterol increases your risk of cardiovascular and cerebrovascular diseases as this fat accumulates in the arteries, narrowing them and not allowing proper blood flow. For example, if the artery is narrowed heart and blood does not flow well, it can cause a heart attack. If it is to the brain, the risk of stroke increases. In addition, have high bad cholesterol has also been associated with problems such as dementia or Alzheimer’s.
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Medicine has established figures that ensure optimal cholesterol levels.
Your doctor can tell you that even if you have high cholesterol, your health is not at risk. This is due to a formula that divides the amount of total cholesterol between good.
As mentioned, the good cholesterol (HDL) cholesterol drag the liver to break it down and the body to expel it. The more HDL you have, the lower the risk of cholesterol plaque buildup in the arteries (atherosclerosis) and heart attack or cerebrovascular infarction.
For example, total cholesterol levels of 200 mg / dL but your good cholesterol (HDL) is 65 mg / dL are considered protective figures because the result of the division is 3.07.
Whereas if for the same amount of total cholesterol, HDL is 35, the result is 5.71 and the risk of atherosclerosis is very high, especially for women.
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As we have seen, the important thing is not to have or not cholesterol, but levels are optimal to protect our health. How do you get? Leading a healthy lifestyle and paying special attention to these aspects
Some foods contain more cholesterol than others so when we fired levels of bad cholesterol, it is better to reduce consumption.
For example, it is recommended controlled as processed foods, canned food or seafood. So as not abusing red meat or cheese or fatty cured.
However, we must increase the consumption of fruits and vegetables, legumes and whole grains. In addition, there are others that its composition will help raise the good cholesterol because they are rich in Omega 3. This is the case of oily fish, fruits such as avocados and some nuts such as walnuts and pistachios.
Olive oil is also a suitable food to raise good cholesterol. However, it does not overdo because it is a very calorie fat and fat.
All these foods can find them in healthy diets like the Mediterranean.
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In the market, you can find fortified, taken within a healthy and balanced diet, also help control cholesterol foods.
This is the case of yoghurt enriched with plant sterols. Sterols are naturally occurring compounds found in small quantities in fruits, seeds and vegetables. A diet rich in these compounds help the body to expel the amount of excess cholesterol.
There are also nutraceuticals, found halfway between the medicine and food, and that could be added to the diet to control cholesterol if the doctor deems it appropriate.
Avoid trans fats
Experts have been on the warpath against trans fats, which are used in the food industry to improve the taste of food, as well as its duration. (See also: 12 questions about trans fats).
Unsaturated fats are manipulated to solificarlas. The can identify because on the label put TRANS FATS or partially hydrogenated vegetable fats.
In some countries like US It has forced the industry to completely remove them food for their risk of raising bad cholesterol and increase’s the risk of cardiovascular disease.
Exercise is essential to enjoy high levels of good cholesterol.
Several studies have found that regular physical activity -bastaría with 30 minutes of brisk walking – can raise HDL. But the more exercise you do, the increase in good cholesterol is more significant, according to a study by the Ochanomizu University in Tokyo (Japan).
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