Cholesterol diet, values, symptoms…
When we talk about fats, the general population thinks that they are very bad, which is far from the truth. The most notorious fat is called CHOLESTEROL.
A large number of people know that elevated cholesterol levels cause blood clots, heart attacks, strokes, but few people know that they are actually very important for our health.
At least 2/3 of cholesterol is produced in the liver and intestines. It is found in the brain, adrenal glands, nerves… And where it is located, it can do a lot of good.
– CHOLESTEROL IN THE SKIN IS CONVERTED INTO VITAMIN D WHEN ULTRAVIOLET LIGHT FROM THE SUN COMES TO THE SKIN
-CHOLESTEROL HELPS THE CONVERSION OF CARBOHYDRATES IN THE BODY
-CHOLESTEROL IS ESSENTIAL FOR THE PRODUCTION OF ADRENAL HORMONES, SUCH AS CORTISOL…
-CHOLESTEROL IS CRUCIAL FOR THE PRODUCTION OF SEX HORMONES, IT IS AN ESSENTIAL PART OF THEIR MEMBRANES
The key differences in cholesterol are related to which protein they bind to in the body. Lipoproteins in the blood carry cholesterol around the body. We have several types of them:
- LDL LIPOPROTEIN( BAD CHOLESTEROL, LOW-DENSITY PROTEIN) – transports about 65% of cholesterol in the body. It is that cholesterol that forms blood clots.
2.VLDL LIPOPROTEIN (VERY LOW DENSITY PROTEIN): carry about 15% of total cholesterol throughout the body.the liver needs it to produce LDL lipoprotein. In large quantities, it can cause heart disease.
3.HDL LIPOPROTEIN( HIGH-DENSITY LIPOPROTEIN, GOOD CHOLESTEROL): transports about 20% of cholesterol through the blood vessels. It is that “detergent” that cleanses the blood and prevents blood clots. It is made up of lecithin.
Desirable values of cholesterol in blood vessels
Desirable values of triglycerides are below 1.7 mmol/L, and protective HDL-cholesterol more than 1 mmol/L for men, and more than 1.2 mmol/L for women.
Total cholesterol values in plasma should be below 5 mmol/L, and LDL-cholesterol below 3 mmol/L. However, in people who already have cardiovascular disease, i.e. those who suffer from angina pectoris or have suffered a heart attack or stroke, the values of total cholesterol must be even lower – below 4.5 mmol/L, and LDL-cholesterol below 2.5 mmol/L. Desirable values of triglycerides are below 1.7 mmol/L. and protective HDL-cholesterol more than 1 mmol/L for men, and more than 1.2 mmol/L for women.
Also, if there is a high risk of cardiovascular disease (heart attack, stroke or some other cardiovascular disease), that is, the probability of more than 5% that cardiovascular disease will occur in the next 10 years, lower cholesterol values should be pursued, as well as in people who have had a heart attack or have angina pectoris.
How to lower bad cholesterol in blood vessels?
When it comes to lowering high cholesterol naturally, a low-cholesterol diet and rigorous avoidance of all fats are not solutions. It is also not necessary to completely eliminate foods that contain cholesterol itself (such as eggs or cheese). Eating a mix of nutritious meals that fight inflammation and address the root cause of the problem mostly relies on moderation and balance. Following a heart-healthy diet is easier than ever thanks to these cholesterol-lowering foods: all kinds of great-tasting fruits, vegetables, legumes, whole grains, seafood, lean meats, and lots of healthy sources of fat. Here’s what you need to eat:
- Vegetables, especially greens.
It is clear that among the foods with the highest antioxidant value is a nutritious, anti-inflammatory vegetable. Full of phytochemicals against free radical damage, they slow down aging and maintain the flexibility and integrity of the arteries. Studies on men and women have shown, not unexpectedly, that increasing vegetable intake lowers LDL cholesterol levels. While low in calories, many dark leafy vegetables — such as kale and spinach — offer defense against heart attacks by keeping artery walls free of cholesterol buildup. While almost every type is a great choice, vegetables — including beets, onions, cabbage, broccoli, and artichokes — are especially beneficial for increasing fiber intake and maintaining heart health.
- Nutrients
Healthy polyunsaturated and monounsaturated fats are abundant in nuts of all kinds. They also have a reasonable number of fibers. Almonds, among other nuts, specifically provide antioxidant flavonoids, plant chemicals that improve arterial health and reduce inflammation. Research reveals that nuts help reduce “bad” LDL levels, especially in people with diabetes and high cholesterol. In addition to fighting weight gain and obesity, they can help stop the development of damage within the walls of the arteries and protect against the dangerous accumulation of cholesterol deposits. Eating more healthy nuts was linked, according to one analysis of 25 studies, to lower levels of total and LDL cholesterol plus reduced triglycerides.
- Chia seeds and flax seeds
The richest source of the plant-based omega-3 fatty acid known as alpha-linolenic acid (ALA), flaxseeds also have benefits. Extremely rich in soluble and insoluble fiber, chia seeds and flax seeds can improve detoxification and digestive health and aid in weight loss. Studies reveal that these seeds may reduce LDL cholesterol levels in general and specifically target your heart health. The soluble fiber content retains cholesterol and fat in the digestive tract, thus preventing the absorption of these components. The digestive tract then removes bile, which forces the body to produce more by using excess cholesterol in the blood and thus lowers cholesterol in general. Put some seeds on cereals, yogurt, pastries or in smoothies.
- Olive oil
Another anti-inflammatory component with monounsaturated fatty acids beneficial for the heart and that reduces LDL cholesterol is olive oil. Extra virgin olive oil has been proven to lower harmful LDL cholesterol levels and improve heart function.
- Avocado
One of the best sources of heart-healthy monounsaturated fats worldwide, avocados can help reduce LDL and increase HDL on their own. Avocados have been shown to raise good HDL cholesterol, as well as lower total and bad LDL cholesterol. In addition to anti-inflammatory phytochemicals such as beta-sitosterol, glutathione, and lutein, avocados also have a high concentration of soluble fiber and help balance blood sugar levels. In addition to creating guacamole, use these avocado ideas creatively and throw it into salads, eggs, even desserts or smoothies.
- Salmon
Salmon is one of the best sources of anti-inflammatory omega-3 fats worldwide, so its nutritional value is also high as it has been linked to reduced rates of heart disease, cognitive problems, depression, and many other diseases. Studies show that omega-3 fatty acids help lower cholesterol and relieve inflammation to improve heart condition. Sardines, mackerel, and herring are among other foods high in omega-3 fatty acids. These fatty fish are among the best cholesterol-lowering foods; They also support good weight and improved brain function and help raise excellent cholesterol levels.
- Ancient cereals or gluten-free whole gray cereals
Lowering cholesterol and better heart health have been linked to whole grains. You can choose to focus on gluten-free grains, including quinoa, rolled oats, buckwheat, and amaranth, as gluten is a common sensitivity and can worsen inflammation. They also offer many nutrients and are often easier to digest than wheat or wheat flour. They can be used in all the same applications. One chemical found in oats, for example, is beta-glucan, which absorbs cholesterol to support heart function.
- Green tea
Green tea is considered the number one drink for slowing down aging. In addition to being an excellent source of antioxidants in the fight against cancer, it helps heart health because it prevents an increase in LDL cholesterol levels. Research shows that drinking green tea helps lower LDL cholesterol as well as overall levels. Studies have also shown that yerba mate tea can naturally raise serum lipid levels, thereby lowering cholesterol. Drinking green tea has also been linked in epidemiological studies to help lower blood pressure, relieve inflammation in cases of arthritis, reduce atherosclerosis and the risk of heart disease, thus boosting bone density and cognitive function.
9.Legumes and beans
Because they contain a lot of fiber, beans are well-known for slowing down the rate and amount of cholesterol absorption. Research shows that diets rich in legumes — such as lentils, beans, and peas — are associated with reduced blood cholesterol. They also contain some beneficial trace minerals that support good circulation and antioxidants. In soups, salads and of course hummus, try nutritious black beans, chickpeas, beans, mung beans and other varieties.
- Turmeric
When it comes to fighting inflammation, turmeric is the king of all spices. Among the benefits of turmeric are reduced cholesterol, preventing clotting, fighting viruses, killing free radicals, strengthened immune system, hormonal balance and much more. Curcumin, the main element in turmeric, has been researched in relation to the prevention of several inflammatory disorders including heart disease, cancer, ulcerative colitis, arthritis, and more. In particular, it has been shown to lower total blood cholesterol levels and LDL cholesterol levels.
- Garlic
Among the most researched heart-healthy foods available is garlic. For example, raw garlic has been shown to reverse disease thanks to its antioxidant, anti-inflammatory, antiviral, antidiabetic, and immune-boosting properties. One analysis of 39 studies found that routinely taking garlic for at least two months may reduce cholesterol levels, thereby reducing the risk of heart disease. Use a little a day, whether in sauces, soups, roasted vegetables, or marinades; Garlic has been found to reduce cholesterol, prevent blood clots, lower blood pressure, and protect against infections.
- Fenugreek.
Fenugreek appears to help reduce triglyceride and cholesterol levels. Fenugreek supplements significantly improved lipid profile (LDL, triglycerides, total cholesterol, and HDL) in a 2020 study.According to an animal study, fenugreek seeds significantly lowered triglycerides and cholesterol levels. The study’s authors see this as a possible strategy to control high cholesterol and related metabolic diseases.
In addition to changing the source of fat, eating plenty of high-fiber meals is one of the main ways to combat high cholesterol. Every type of whole, real plant food — including vegetables, fruits, whole grains, and legumes — contributes fiber. Where is the lack of fiber? Including most breakfast cereals, pastries, breads, pastries, pasta, cookies, and granola bars, processed foods rich in sugar are refined. Healthy lean proteins include wild-caught fish and other shellfish, beans, and, yes, even eggs; poultry such as turkey or chicken raised on pastures. This way of eating is very similar to the Mediterranean diet, one of the most recommended diets that doctors advise for patients with high cholesterol. Instead of commercial meals full of processed vegetable oils, sugar, sodium, and synthetic additives, people in the nations around the Mediterranean largely depend on consuming what is sourced and grown locally.
Foods you should not eat if you have too much bad cholesterol in your blood vessels
Reducing inflammation will help reduce risk factors for heart disease, including high cholesterol. Foods rich in cholesterol should be avoided:
Packaged foods of all kinds of refined sugar products
Produced vegetable oils
standard dairy products (homogenized, pasteurized, inorganic)
Items obtained from farms that raise animals
too much alcohol or caffeine
As mentioned above, maintaining clean and healthy arteries is highly dependent on antioxidants and fiber. Lower LDL-cholesterol levels and a significantly reduced prevalence of cardiovascular disease are associated with higher dietary fiber intake. Studies also reveal that some specific substances in plant-based diets such as isoflavones and plant sterols/stanols may help lower cholesterol levels. Most processed foods have quite a bit of both — and types that have fiber or antioxidants usually contain synthetic, added types. Bad animal products are highly inflammatory, as are toxic oils produced with solvents and chemicals. The liver can use stimulants including alcohol, sugar, and caffeine to produce more cholesterol, thereby raising inflammation levels. While these may be acceptable in modest amounts — one to two cups of coffee or a glass of red wine a day — overdoing it will negate all of the cardioprotective effects these foods can usually provide.
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