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Tuesday, August 6, 2024

Cholesterol – The Mighty Heart Killer

Cholesterol – The Mighty Heart Killer


Post by Alex Brad.

A short health awareness about cholesterol

1. Introduction

Do you know how many people are affected by high LDL cholesterol, or cardiovascular disease? Millions!... worldwide! Impressive, no? That’s why we must take care and acknowledge the essentials of this mighty killer. It’s better to prevent than to discover the illness, or the killer is getting control of your body and your life!

Image with text "Cholesterol – The Mighty Heart Killer"

2. What is that cholesterol?

In short definition, cholesterol is a fatty substance in your blood. It is delivered normally by your body and found in certain food sources you eat. The types of cholesterol found in the blood are:
Low-density lipoprotein (LDL) named also "terrible", or "bad" cholesterol, which can add to the build-up of plaque (fatty deposits) in your arteries and expand your risk of coronary illness.
High-density lipoprotein (HDL) known as "good" cholesterol prevents you from getting coronary disease.
Triglycerides. Proof recommends that certain individuals with high fatty substance levels are at an expanded risk of creating coronary illness.
An excess of cholesterol in the blood makes fatty stores continuously develop in your veins. This makes it harder for blood to course through, which can cause a cardiovascular attack or stroke.

Usually, there are no side effects or indications of elevated cholesterol - you can have high cholesterol and feel good. Hence, you actually must have standard cholesterol really looked at by your doctor. This is finished by a straightforward blood test.


3. Cholesterol friends

The following elements increase the dangers of difficult issues related to high LDL cholesterol:
Eating many foods with unhealthy fats (saturated fats and trans fats): fatty meats, butter, cream, ice cream, coconut oil, palm oil, and most deep-fried takeaway foods and commercially baked products.
Low eating of foods containing healthy fats; healthy fats tend to increase the good (HDL) cholesterol: avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
Low intake of foods with fiber; fiber can reduce the amount of bad (LDL) cholesterol in your blood: vegetables, fruits, whole grains, nuts, legumes, and seeds.
Having hypertension, kidney, and liver disease, or underactive thyroid gland (hypothyroidism).
Smoking and drinking too much alcohol will increase your cholesterol and triglyceride levels.
Genetics: your family history may affect your cholesterol level.
Being overweight and having low levels of physical activity and exercise.
Having type 2 diabetes.


4. Dealing with your cholesterol

Making changes in your lifestyle changes is vital to assist with lessening your cholesterol.
You must eat a healthy and adjusted diet - including various of fresh fruits and vegetables.
You should aim for 30 minutes or more of physical activity every day. Workout or gym, walking, running, swimming or cycling, Every activity is good.
Deal with your blood pressure, by measuring time to time.
Accomplish and keep a healthy body weight.
Stop smoking or remain besides smoking.
Accept your drugs as prescribed by your doctor.
Have your cholesterol checked regularly, as a feature of an evaluation of your general risk of heart, stroke, and vein disease. The higher your risk, the more frequently that you should make these checks.



5. Foods to avoid with high cholesterol

Foods high in (unhealthy) saturated or trans fats:
• processed or deli-style meats (such as ham, bacon, and salami)
• deep-fried fast foods
• processed foods (such as biscuits and pastries)
• takeaway foods (such as hamburgers and pizza)
• fat on meat and skin on chicken
• coconut oil
• palm oil (often called vegetable oil in products) cream and ice cream
• butter
• foods that have on list ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’ on the ingredients list
What is the high cholesterol food?
Just look at the milligrams of cholesterol for those foods and imagine how much you intake (measures for 100 grams product)”: Beef brain 3100 mg, Egg yolk 1085 mg, Caviar 588 mg, Fish oil, menhaden 521 mg, Foie Gras 515 mg, Roe 479 mg, Egg 373 mg, Lamb kidney 337 mg, Pork liver 301 mg, Butter 215 mg, Oyster 206 mg, Lobster 200 mg, Pate 150 mg, Shrimp 12 5mg, Cream cheese 110 mg… Good luck that not many people have dinner with lobster and caviar!

Moderate cholesterol foods to take into consideration for your meals but combined with vegetables and fruits are Lard 97 mg, Beef 90 mg, Chicken 88 mg, Pork 80 mg, Pressurized whipped cream 76, Fish 70 mg, Light Cream (18% fat) 66 mg, Sour cream, cultured (20% fat) 52 mg, Ice cream 47 mg …
I have checked the low-cholesterol food: Cottage cheese (4% fat) 15 mg, Yogurt or Frozen yogurt 13 mg, Greek yogurt 9 mg, Low-fat yogurt 6 mg, …,
and the foods with 0 mg of cholesterol: Egg whites, Fruits, Grains, and Nuts. That really sounds good, didn’t it?...




6. Short conclusion

You must wonder how much cholesterol we must eat to keep our health under control.
If you do not have risk factors for heart disease, you should restrict your cholesterol admission to something under 300 milligrams per day. Use the above measures to check the cholesterol and fat substance of the food varieties you eat. This will assist you with monitoring your everyday cholesterol admission.
I will remember one more time the major diseases caused by high LDL cholesterol: heart disease and stroke. So, stay away from this mighty killer: CHOLESTEROL. Make sport, eat healthy food, and be happy!
Thanks for reading.
Think well and be in good shape. Alex




You can find an interesting cookbook here for a healthy heart:

Heart health cookbook

HEART HEALTHY COOKBOOK FOR BEGINNERS: 2000+ Days Of Simple And Tasty Recipes For A Strong Heart: Lower Your Blood Pressure And Reduce Cholesterol With Low-Fat And Low-Sodium Dishes Paperback – May 26, 2024 by Susan McKnight (Author)






More interesting article below:
Obesity Risk Factors and How to Avoid Them

Best Drinks For Electrolytes

Healthy Benefits of Low-Calorie Food

5 Best Ways To Hydrate Your Body

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