Nowadays, about the dangers of cholesterol does not know just lazy.Moreover, even the highly sensitive human words "cholesterol" and "cholesterol plaques", are intimidating.But few have tried to understand - what is this cholesterol, and whether indeed it is harmful?
What is cholesterol?
word "cholesterol" comes from the Greek word "gall" and "hard" because it was first discovered in gallstones.Cholesterol belongs to the group of lipids.80% of the liver produces cholesterol, and 20% in the body comes from food intake.
The bad cholesterol?
today about the dangers of cholesterol in the blood is said a lot, but in fact cholesterol is synthesized by the liver, and the person in the normal proportions does not cause any harm.But if a person uses too much fatty food, which, precisely, contains large amounts of cholesterol, its proportion in the blood increases, and this can lead to negative consequences.
The reason is that excess cholesterol build up on blood vessel walls, and around such clusters formed
Moreover, over time, these plaques may become evident, resulting in formation of clots, which can completely block the blood vessels.That is what can cause a heart attack or stroke.
«good» and «bad» cholesterol
Not everyone knows that in addition to the "bad" cholesterol is harmful to blood vessels, there is a "good".The difference between these types of cholesterol is that the 'bad' cholesterol low density is different, and that it is deposited on the walls of blood vessels.A "good" cholesterol is high-density lipoprotein, which is just to help our body get rid of excess "bad" cholesterol and protect against the development of atherosclerosis.The higher density cholesterol, the lower the likelihood of developing cardiovascular disease.
What is the "good" cholesterol
«good» cholesterol is vital for the body.It is a component of cell membranes and is involved in a constant cell division, that is, the updating of the body.
«good» cholesterol contributes to the growth and development of bones of the skeleton, and also participates in the synthesis of sex hormones.
especially important "good" cholesterol for children, as it provides not only full physical development, but also mental.
Nutrition and cholesterol
is for certain established that the "bad" cholesterol we get along with meals.Include in the diet of foods high in cholesterol, we are harming their health.What kind of products do you mean?
First of all, it is the products of animal origin.But it is necessary to take into account that, for example, cholesterol 100g pork brains reaches 2000mg, and chicken breast just 10mg.Therefore, making your diet, you just need to ask a table of cholesterol in food.
Our diet should be drawn up so that getting a full meal with a balanced amount of essential nutrients and vitamins the body, it lowers the amount of "bad" cholesterol in the blood and increased levels of "good".
So, what do you need to include in your diet to lower cholesterol?Your menu should be plenty of vegetables, fruits and herbs.Particularly useful are: parsley, carrots, dill, celery, cabbage, broccoli, bell pepper.
butter is replaced by vegetable, especially useful sunflower, which contains large amounts of vitamin E. It is not superfluous to be nuts contain unsaturated fats in your diet to lower cholesterol levels in the blood.
One and most useful food for the treatment and prevention of atherosclerosis is garlic.Total 3 cloves of fresh garlic per day reduces cholesterol by 10-15%!No less useful and fresh onion, 59g of which may increase the level of "good"!cholesterol by 25-30%!
Do not forget to include with your diet and legumes - soybeans, beans, peas and lentils.One cup of boiled beans can lower cholesterol by 20%!
And, of course, do not forget the fish - it is particularly useful for vessels!
Movement - cholesterol the enemy!
One of the major causes of atherosclerosis and other vascular disease is a sedentary lifestyle.Statistics are not groundless claims that mental labor of people in developing atherosclerosis times more likely than those who engaged in physical labor.
Not everyone has the time or even the means to visit the fitness center or pool, but nevertheless, if you costly to your health, it is necessary to revise your daily work and leisure, incorporating the sport and physical activity, or bothat least, morning exercises and walking.