October 17, 2017, 22:52
Cholesterol is traditionally associated with all problems of the heart and blood vessels. Without really understanding why it appears in the human body at all, many attribute an exceptionally harmful effect to this metabolic product.
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We consider it one of the main enemies of health. But in fact, everything is not so categorical …
Dispel myths and learn important facts about cholesterol with Lisa!
1. And he is good
High blood cholesterol is really bad. But it is necessary to recognize its participation in many processes of the body. First, cholesterol provides building material for cell membranes. Secondly, the body uses it to produce bile acids needed for digestion. Thirdly, it is involved in the production of vitamin D and female sex hormones — progesterone and estrogen.
2. Good and bad
There is no pure cholesterol in the body. It usually works together with fats and proteins — lipoproteins. They can be low density (LDL) and high density (HDL). The former are considered to be “bad”, since they are involved in the formation of plaques on the walls of blood vessels. And the second, “good”, remove cholesterol deposits. Ideally, the levels of LDL and HDL are the same — then the vessels remain clean. But if the metabolism is disturbed, and LDL rises, there is a risk of atherosclerosis.
3. Where are you from?
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It is believed that cholesterol enters the body with food. But it’s not. Up to 80% of cholesterol is produced by the body itself (this substance is produced by the liver, adrenal glands, small intestine, ovaries). The rest of the cholesterol we get from food of animal origin, it is found in large quantities in:
- butter, durum margarine, lard;
- whole and condensed milk, fatty cottage cheese, ice cream, cheeses with a fat content of more than 30%;
- sausages, frankfurters, smoked meats, fatty meats, pates, offal.
4. Don’t fall for the bait!
Cholesterol is found only in animal cell membranes, while plant cell membranes are made up of plant fibers (fiber) and not cholesterol. So when you see “Cholesterol Free” on an olive oil package, be sure it’s just a publicity stunt. The manufacturer did not have to remove cholesterol from plant products because it could not be there by nature.
5. Golden mean
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Many people think that the lower the cholesterol level, the better the heart and blood vessels. But if we take into account the fact that cholesterol is the most important product of metabolism, the content of which in the blood is determined by clear limits, this opinion is fundamentally wrong.
In order for the body to function normally, the amount of this substance should not exceed 5 mmol / l. But keep in mind that too low cholesterol is also not very good. American scientists have found that in those who eat almost no fat, the content of not only “bad”, but also “good” cholesterol in the blood decreases (and the latter protects blood vessels from atherosclerosis). There are also studies that prove that low cholesterol provokes depression.
6. What should I do if my cholesterol level is high?
Cardiologists advise in this case to adjust your lifestyle.
- Bring your weight back to normal. Having lost 2–5 kg, you will already significantly reduce the level of cholesterol in the blood.
- More movement. Physical activity reduces the risk of cardiovascular disease.
- Eat less animal products. Include more fruits and vegetables rich in fiber and pectins in your diet. They bind and remove excess cholesterol from the body. For example, avocados contain fats that reduce the level of “bad” cholesterol in the blood as effectively as drugs. And garlic is able to thin the blood, besides, allicin in its composition perfectly removes cholesterol. Fish contains the most beneficial omega‑3 fatty acids, which lower cholesterol and triglycerides.
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The opinion of the editors may not coincide with the opinion of the author of the article.
