Tips for understanding and lowering your bad cholesterol levels

Fitness

Tips for understanding and lowering your bad cholesterol levels

Cholesterol is a white substance made from fat that helps to form a protective sheath around nerve fibers and the outer membrane of cells. It is found in butter, meat, egg yolk, dairy products or seafood, unlike plants that do not contain it.

To begin here is a small video that explains very well the principle to lower its cholesterol:

Cholesterol and health

As with other lipids, the body needs cholesterol, but in small amounts. Although cholesterol has beneficial functions for the body, consuming too much can lead to deposits on the artery wall and clot formation (arteriosclerosis). The accumulation of these deposits can cause a slowing of the blood circulation up to the heart attack.

The formation of cholesterol

Two-thirds of the cholesterol in the human body is produced by the body, including the liver (liver synthesis). The rest comes from our diet. Cholesterol can form in free form or in esterified form (associated with a fatty acid).

Studies have shown that people on saturated fat diets significantly increase their blood cholesterol levels. Otherwise, people on a diet based on unsaturated lipids lower their cholesterol levels in the blood. Therefore, the consumption of fat does not necessarily result in the formation of cholesterol. This is explained by the presence of lipoproteins.

How to lower cholesterol

To lower your cholesterol level, you must identify foods that contain saturated fatty acids to consume less frequently. The main sources of saturated fats are dairy products, cheese, butter, pastries, sausages, eggs and red meats (prefer lean meats such as turkey, steak, ham or skinless chicken). . Some fibers such as apples, carrots, bean sprouts, sliced ​​fruits and legumes help lower cholesterol levels. Finally, fish oils are a good source of unsaturated fats to reduce its LDL lipoprotein levels. For accompanying oils, preferably use olive or rapeseed oil.

LDL and HDL lipoproteins

Lipoproteins are associations of proteins, cholesterol and lipids. Their role is to transport lipids throughout the body. Low density lipoproteins (LDL) and high density lipoproteins (HDL) are distinguished.

LDL lipoproteins are composed of 80% lipids, including a lot of cholesterol. They are also called bad cholesterol. They promote the transport of cholesterol from the intestine to the arteries. A diet rich in saturated fats (butters, animal fats) helps to increase LDL levels in the body, and therefore increases the overload of fats in the tissues, especially in the coronary arteries. This is why an excess of saturated lipids is dangerous for health.

HDL lipoproteins are composed of 50% lipids. They contain more amino acids, they are called good cholesterol. HDL promotes the transport of cholesterol to the liver where it will be eliminated. Many nutrients can increase the concentration of HDL: magnesium, iodine, chromium, manganese, essential fatty acids such as omega-3, B vitamins, choline or inositol (the latter two are found in large quantities in soy lecithin).

to summarize

● LDLs promote cholesterol deposition in the tissues and coronary arteries
● HDLs carry cholesterol to the liver and thus contribute to its breakdown
● Cholesterol buildup in the arteries can lead to cardiac arrest
● Saturated fatty acids increase the amount of cholesterol LDL lipoprotein levels in the body
● Unsaturated fatty acids increase HDL lipoprotein levels in the body

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