The cholesterol : Among the enemies of arteries, cholesterol fact particularly speak of him and everybody has a small idea on the subject … 9 Simple questions and concrete to understand everything on this executioner of hearts and to overcome the ideas received.
the Cholesterol essential to the functioning of the body, cholesterol is a fat manufactured at two-thirds by the liver and made for a third party by the power supply.
Present in the wall of the cells, the cholesterol gives them flexibility and strength. It also ensures their protection from external aggression.
To reach the various organs, the cholesterol uses of carriers which enable it to circulate in the blood. HDL (High Density Lipoprotein cholesterol), known as the “good cholesterol”, recover the cholesterol in excess and bring us back to the liver where it is processed before being eliminated.
LDL (Low Density Lipoprotein cholesterol), carry the cholesterol in the liver to all cells. When the LDL poorly functioning or are in excess, the level of cholesterol in the blood increases.
The cholesterol accumulates and form of plates which little by little clogging the arteries. This is why LDL is nicknamed the “bad cholesterol”.
Bad eating habits in the first place (excess of saturated fatty acids including), but also the stress, genetic predisposition, certain diseases (kidney disease, hypothyroidism), taking certain medicines help the increase of the level of cholesterol in the blood.
In addition smoking, alcohol consumption, hypertension, diabetes, overweight, physical inactivity are factors which, associated with the excess of cholesterol, increases exponentially the cardiovascular risk.
the Cholesterol and weight may be related. The overweight which is housed preferably in the high areas of the body (neck, shoulder belt, abdomen) is accompanied by very often many anomalies: hypertension, type 2 diabetes, increases in triglycerides and cholesterol.
A loss of weight even moderate improves the health of people whose body mass index (BMI) is higher than normal.
To reduce his cholesterol level, there is no mystery it must first change his eating habits. All fatty foods are not to outlaw.
We need to avoid the excessive intakes in saturated fats and emphasize the contributions of fat say “unsaturated” in the power supply.
We must first know that there is no “good” or “bad fats” in itself, since it is the excessive quantities or insufficient ingested which can have adverse consequences for the organism.
The unsaturated fatty acids, so-called “good fats”, are mainly present in the oils, oilseeds and fish. The omega 3 are topical because our modern power a cruel lack: these unsaturated fatty acids are involved in the proper functioning of the cardiovascular system.
They are found only in the foods (they are not produced by our body) and particularly in the fatty fish and rapeseed oils, walnuts and soybeans.
Other unsaturated fatty acids (omega 6 and omega 9) are beneficial: the omega 6 for example, are present especially in the oils of sunflower, soybean or corn.
For a good balanced diet, nutritionists advocate to bring these unsaturated fatty acids omega 6 and omega 3 in balanced quantities in our food (recommendation: report omega 6/ omega 3 close to 5).
Today the inputs in omega 3 are insufficient to achieve this balance.
Low in fat and calories, fruits and vegetables satiate while providing micronutrients – vitamins, minerals, trace elements, fibers – essential to the body.
They contain, inter alia, the antioxidants, which prevent the oxidation of cholesterol and avoid the formation of plaques in the arteries.
Associated with a decrease of saturated fats, the consumption of fruit and vegetables protects cardiovascular health.
Speed anti-cholesterol does not rhyme with monotony. It is essentially to correct a few mistakes nutrition and to adopt new food habits.
It must limit the excess of foods rich in saturated fats and increase its consumption of vegetables, cereals, fruit.
This implies a moderate consumption of cooked food, purchased in supermarkets and therefore to put more the hand to the dough! A Toulouse, renowned for its good table, the frequency of deaths due to coronary heart disease is three times less than in Belfast, but the Toulousains consume a lot of fruit and vegetables!
In addition many products anti-cholesterol have made their entry to the rays yoghurt and cheese of our supermarkets. You’ll forget that you are on a diet.
The country of cheese, of mouthwatering trays you tend the more often the arm at the end of a meal.
If you have troubles of overweight or high cholesterol levels, reduce the quantities and/or frequency of consumption, but not more than 30 g per day, for example.
Choose also preferably of lightweight products and learn how to read the label carefully (less saturated fat, cholesterol, more unsaturated fatty acids or essential).
Also, be aware that it exists today of products which contribute to limiting the excess of cholesterol, in the context of a suitable power supply.
Of taste and texture pleasant, they are adapted to the regimes anti-cholesterol and allow you to vary the pleasures!
The dietetic measures have a real impact on health. A regime of monitoring allows you to lower up to 8 per cent the rate of cholesterol-LDL 2.
This type of regime is based above all on the reduction of saturated fatty acids of the power supply for the benefit of polyunsaturated fatty acids and by elsewhere on an increase in the consumption of fruit vegetables, cereals (complete preferably) and physical activity.