Cholesterol & Saturated Fatty Acids

Fans Page :

Cholesterol & Saturated Fatty Acids

Cholesterol & Saturated Fatty Acids
Cholesterol & Saturated Fatty Acids
Cholesterol & Saturated Fatty Acids Cholesterol & Saturated Fatty Acids

Cholesterol & Saturated Fatty Acids

Cholesterol is a waxy substance that is white, is found naturally in our bodies. Cholesterol is produced in the liver, its function is to build cell walls and make certain hormones.

Our body will actually produce its own cholesterol we need. However, because animal products we consume, causing many people have excess cholesterol.

Excessive levels of cholesterol in the blood is a major cause of heart disease and vascular disease. Cholesterol to form clots and plaque that clogs arteries and ultimately decide the flow of blood to the heart (causing a heart attack) and to the brain (causing stroke).

By lowering cholesterol levels, you can stop the formation of plaque in the arteries and shrink the clot that had formed.

If you’ve had a heart attack or bypass surgery, your cholesterol levels should be checked regularly. Keeping cholesterol levels remain low is the best guarantee against clogged arteries.

Understanding Cholesterol Levels
Cholesterol levels are divided into two parts:

HDL cholesterol (High-Density Lipoprotein), is the “good cholesterol” because of its ability to cleanse the arteries.
LDL cholesterol (Low-Density Lipoprotein) or “bad cholesterol” that make deposits and clogged arteries.

HDL cholesterol levels above 60 means very good. The higher levels of HDL cholesterol, the lower the risk for a heart attack or stroke. LDL cholesterol is good is lower than 130, and the lower, the better.

Examination of cholesterol levels is best done after fasting for 12 hours. Blood tests will also measure blood components such as triglycerides. Like cholesterol, triglycerides are a type of fat found in foods such as meat, cheese, fish and nuts and also made by the body.

How to lower cholesterol levels?
Here’s how to lower cholesterol levels, namely:

Exercise regularly.
Maintain a healthy weight.
Reduce the amount of alcohol, carbohydrates and saturated fats in the diet.
Consume lots of fruits, vegetables, wheat bread, cereals and beans.
Consume only skim milk, cheese, sour cream and low fat yogurt.
Consumption / choose lean meat, skinless chicken and fish.
Avoiding foods that contain lots of fat and rich in cholesterol, such as french fries and other fast foods, tortillas, sausage, bacon, hot dogs, cakes, pastries and other desserts.
Do not fry your food, but the cook with a microwave, boiled, baked or grilled.
Avoid saturated fats, contained in meat or other animal products. Saturated fats increase blood cholesterol levels, although foods containing saturated fats be labeled “cholesterol free”. For example, cholesterol-free cookies may be rich in saturated fats like palm oil or coconut oil, which will raise your cholesterol levels.
There are no recommendations regarding the intake of total fat per day. However, you should try to limit it to 30% or less of total calories per day and fat derived from saturated fats should be less than 10%.

How to reduce saturated fats in foods?
Here are ways how to reduce saturated fats in foods, namely:

Reduce the fat animal products in your food, like hamburgers, pork, sausage and organ meats (liver, brain, kidneys).
Read labels carefully and avoid foods that contain hydrogenated vegetable oil, cocoa butter, palm oil or coconut oil, beef tallow and lard.
Remove skin from poultry and remove the fat from meat before cooking.
Prepare at least one meal without meat every day.
Use skim or low fat milk and its products.
Enjoy fat-free snacks, including pretzels (pretzels), popcorn (popcorn) and fruits.
Avoid sweets and desserts, especially those containing chocolate, made from brown sugar and butter and caramel.
Cook the egg white part only.
Avoid fast food (cakes, pastries and pies) are sold in stores.
Cook and bake foods using vegetable oils such as canola, sunflower, corn, soybean and olive oil.
Make your own salad dressing using these oils above.
Use light margarine / soft.

Lose weight, it will also help
Are you overweight? If yes, losing weight will help you lower cholesterol levels. It’s best to decline as much as ½ -1 kg / week, because this usually indicates that you’ve changed your eating habits for the better.

We recommend that you avoid excessive dieting, use of the pill or weight loss solution. Exercise will also help you lose weight and your cholesterol levels.

A good exercise include walking, jogging, cycling, swimming, aerobics and dance. Try to find activities that you like and do it 3-4 times / week for 20-30 minutes each time.

The drugs are prescribed
If your doctor prescribes medication to lower cholesterol, take it exactly as the instructions and rules. There are some cholesterol-lowering drug that also lowers triglyceride levels.

If you suffer from liver disease or other condition that makes you not be taking cholesterol-lowering drugs, niacin (vitamin B3) high dose (1000 to 2000 mgr / day) can help lower your cholesterol levels. Ask your doctor to help get started on a low dose and increase it gradually.

Thanks for reading Cholesterol & Saturated Fatty Acids

saturated fatty acid can increase persons cholestrol level, how to lower free fatty acid, measure blood levels of saturated fatty acid, saturated fatty acid cholesterol, saturated fatty acids cholesterol, senior health condition and diseases, the function of fat fatty acids and cholesterol