WHAT IS CHOLESTEROL?
Cholesterol is a fatty substance in the blood. Only found in animal tissues, ie, both in animal foods we eat and our own body, which is capable of synthesizing and your account.
ROLE OF CHOLESTEROL
essential component of body cells.
component of brain neurons.
involved in the production of bile acids whose formation is a mechanism to eliminate excess bile cholesterol in the body.
form the core of hormones (sex steroids, etc.).
hormones responsible for fertility and male and female characteristics.
Involved in the conversion of sunlight into vitamin D (important for bones).
Cholesterol is a fatty substance in the blood. Only found in animal tissues, ie, both in animal foods we eat and our own body, which is capable of synthesizing and your account.
ROLE OF CHOLESTEROL
essential component of body cells.
component of brain neurons.
involved in the production of bile acids whose formation is a mechanism to eliminate excess bile cholesterol in the body.
form the core of hormones (sex steroids, etc.).
hormones responsible for fertility and male and female characteristics.
Involved in the conversion of sunlight into vitamin D (important for bones).
CHOLESTEROL IS BAD?
Cholesterol is not bad in itself. Rather the opposite can be said for the vital functions it performs. The problem arises when there is excess movement that is particular to adhere to the inside walls of blood vessels, hindering blood flow and forming arterial atheroma or atherosclerotic plaque.
Cholesterol is not bad in itself. Rather the opposite can be said for the vital functions it performs. The problem arises when there is excess movement that is particular to adhere to the inside walls of blood vessels, hindering blood flow and forming arterial atheroma or atherosclerotic plaque.
WHAT ARE THE BLOOD LEVELS OF CHOLESTEROL AND TRIGLYCERIDES considerable optimism and which enter into risk categories?
total blood cholesterol (mg / dl) Optimal
<> 250
Cholesterol Optimal LDL
130 High Limit 130 to 159
High> 160
HDL risk category is considered <>
Optimal <> Triglycerides 500
RECOMMENDATIONS REDUCE BLOOD CHOLESTEROL
FAT:
For a contradiction, but the best ally in the fight against cholesterol is fat. The "good" fats, which have pooled their wealth in certain unsaturated fatty acids present in some vegetables and oily fish.
FISH OIL :
Its fatty acid Omega-3 (EPA and DHA) appear to be involved in was the fact that the Eskimos keep a low incidence of coronary heart disease even though their diet is poor in vegetables and fruit, but yes much oily fish. Omega 3 fatty acids have beneficial effects throughout the body almost, mostly because it promotes the formation of a vasodilator and antithrombotic substances clearly beneficial for the heart and arteries.
WHEAT GERM OIL
Although there are still few studies on the subject, has pointed to the beneficial effect of wheat germ oil on HDL levels. This can be explained by their polyunsaturated fatty acids and lecithin it contains. To this must be added that the wheat germ oil is the richest natural source vitamin E, an antioxidant vitamins for more action antiateroesclerosis.
SOY LECITHIN:
is a phospholipid isolated from soybean seeds that acts as a natural emulsifier of fats, thus facilitating their digestion and transport. One of the largest studies of its effects, made in Israel, showed that daily consumption of 12 grams of soy lecithin lowers cholesterol and blood triglycerides by 25%, while playing a significant increase in cholesterol "Good" HDL.
PHYTOSTEROLS :
plant is a substance present in some vegetables (usually in our diet), which reduces cholesterol absorption in the gastrointestinal tract. Rich foods include green and yellow vegetables especially pumpkin seeds.
GARLIC OIL:
In his book "The New Supernutrición, Richard A. Passwater said that "Garlic lowers total cholesterol and triglycerides by 10 to 30% and increased HDL cholesterol levels up to 30%. Also garlic has a vasodilator effect that explains its ability to reduce stress. These two effects make it an important ally in the fight against atherosclerosis.
FIBER: Soluble fiber traps
and drag the bile acids and cholesterol, reducing absorption and promoting their elimination in the feces. By encouraging the elimination of bile acids, is used to manufacture more cholesterol again. Also to be found in foods such as beans or apples and other fruits (pectin), there are supplements that focus.
OAT BRAN :
contains a type of soluble fiber that has the power to fix or trap the fats within the digestive tract, preventing it from being absorbed and passed to the circulation. This helps to prevent weight gain and reduce blood cholesterol. It is estimated that about 30 grams per day are enough to get a 17% reduction in blood cholesterol. Oat bran is recommended for people who associate with overweight and obesity hypercholesterolemia. It also helps regulate bowel movements. GUAR GUM
and glucomannan :
are other types of soluble fiber that reduces total cholesterol, LDL and triglycerides. The gum is present in processed supplements Partre in seeds crushed. Glucomannan root out the plant. They are also a good resource on weight loss diets.
LINSEED :
Flax seeds also contain a large amount of soluble fiber in the form of mucilage, besides being very rich in polyunsaturated fatty acids, a combination that is very good for maintaining adequate levels of blood cholesterol .
PREVENTION AND
treatment of dyslipidemia (elevated blood levels of cholesterol and triglycerides)
Make a proper distribution of energy sources that provide food in our daily diet, so that the total caloric appropriate:
50 - 60% carbohydrate
10 to 20% protein 30% fat
.
portion is important to respect a balance between the three types of fats: saturated, monounsaturated and poliiinsaturadas. Unsaturated fats have to be double that of saturated:
10% saturated fat (animal fats: beef, pork, lamb, poultry and coconut oil).
20% unsaturated fat, of which:
- 10% monounsaturated (olive oil)
- 10% poliiinsaturadas (corn oil, sunflower, olive)
ATTENTION: saturated fat eaten without about us realize. Are present in the egg yolks, milk integers (whole milk and yogurt), meats, sausages, pastry, candy, cream, cream, among others, that is, these foods are carriers of hidden fats.
fruit consumption, especially apples, has shown that people who consume 2 to 3 apples a day in a 20% decrease in blood cholesterol levels. This beneficial effect is attributed to the effect of dietary fiber contained in fruits.
Eating foods rich in Omega - 3, present above all in blue fish, which help reduce blood cholesterol fraction especially harmful LDL - cholesterol.
Garlic and onions can not supply missing everyday people who suffer from dyslipidemia, due to its high content of flavonoids and organosulfur compounds are antioxidants and anticancer. Garlic also reduces cholesterol levels and has vasodilating and antiplatelet drugs (prevents blood clots in the arteries).
Maintain an appropriate weight, overweight is a risk factor for ischemic heart disease especially if the increase occurs in adulthood.
Source: J. Olivier Martinez. Desirable levels of plasma lipids and lipoproteins in adults. Cholesterol 1991. Fuente_
FAT:
For a contradiction, but the best ally in the fight against cholesterol is fat. The "good" fats, which have pooled their wealth in certain unsaturated fatty acids present in some vegetables and oily fish.
FISH OIL :
Its fatty acid Omega-3 (EPA and DHA) appear to be involved in was the fact that the Eskimos keep a low incidence of coronary heart disease even though their diet is poor in vegetables and fruit, but yes much oily fish. Omega 3 fatty acids have beneficial effects throughout the body almost, mostly because it promotes the formation of a vasodilator and antithrombotic substances clearly beneficial for the heart and arteries.
WHEAT GERM OIL
Although there are still few studies on the subject, has pointed to the beneficial effect of wheat germ oil on HDL levels. This can be explained by their polyunsaturated fatty acids and lecithin it contains. To this must be added that the wheat germ oil is the richest natural source vitamin E, an antioxidant vitamins for more action antiateroesclerosis.
SOY LECITHIN:
is a phospholipid isolated from soybean seeds that acts as a natural emulsifier of fats, thus facilitating their digestion and transport. One of the largest studies of its effects, made in Israel, showed that daily consumption of 12 grams of soy lecithin lowers cholesterol and blood triglycerides by 25%, while playing a significant increase in cholesterol "Good" HDL.
PHYTOSTEROLS :
plant is a substance present in some vegetables (usually in our diet), which reduces cholesterol absorption in the gastrointestinal tract. Rich foods include green and yellow vegetables especially pumpkin seeds.
GARLIC OIL:
In his book "The New Supernutrición, Richard A. Passwater said that "Garlic lowers total cholesterol and triglycerides by 10 to 30% and increased HDL cholesterol levels up to 30%. Also garlic has a vasodilator effect that explains its ability to reduce stress. These two effects make it an important ally in the fight against atherosclerosis.
FIBER: Soluble fiber traps
and drag the bile acids and cholesterol, reducing absorption and promoting their elimination in the feces. By encouraging the elimination of bile acids, is used to manufacture more cholesterol again. Also to be found in foods such as beans or apples and other fruits (pectin), there are supplements that focus.
OAT BRAN :
contains a type of soluble fiber that has the power to fix or trap the fats within the digestive tract, preventing it from being absorbed and passed to the circulation. This helps to prevent weight gain and reduce blood cholesterol. It is estimated that about 30 grams per day are enough to get a 17% reduction in blood cholesterol. Oat bran is recommended for people who associate with overweight and obesity hypercholesterolemia. It also helps regulate bowel movements. GUAR GUM
and glucomannan :
are other types of soluble fiber that reduces total cholesterol, LDL and triglycerides. The gum is present in processed supplements Partre in seeds crushed. Glucomannan root out the plant. They are also a good resource on weight loss diets.
LINSEED :
Flax seeds also contain a large amount of soluble fiber in the form of mucilage, besides being very rich in polyunsaturated fatty acids, a combination that is very good for maintaining adequate levels of blood cholesterol .
PREVENTION AND
treatment of dyslipidemia (elevated blood levels of cholesterol and triglycerides)
Make a proper distribution of energy sources that provide food in our daily diet, so that the total caloric appropriate:
50 - 60% carbohydrate
10 to 20% protein 30% fat
.
portion is important to respect a balance between the three types of fats: saturated, monounsaturated and poliiinsaturadas. Unsaturated fats have to be double that of saturated:
10% saturated fat (animal fats: beef, pork, lamb, poultry and coconut oil).
20% unsaturated fat, of which:
- 10% monounsaturated (olive oil)
- 10% poliiinsaturadas (corn oil, sunflower, olive)
ATTENTION: saturated fat eaten without about us realize. Are present in the egg yolks, milk integers (whole milk and yogurt), meats, sausages, pastry, candy, cream, cream, among others, that is, these foods are carriers of hidden fats.
fruit consumption, especially apples, has shown that people who consume 2 to 3 apples a day in a 20% decrease in blood cholesterol levels. This beneficial effect is attributed to the effect of dietary fiber contained in fruits.
Eating foods rich in Omega - 3, present above all in blue fish, which help reduce blood cholesterol fraction especially harmful LDL - cholesterol.
Garlic and onions can not supply missing everyday people who suffer from dyslipidemia, due to its high content of flavonoids and organosulfur compounds are antioxidants and anticancer. Garlic also reduces cholesterol levels and has vasodilating and antiplatelet drugs (prevents blood clots in the arteries).
Maintain an appropriate weight, overweight is a risk factor for ischemic heart disease especially if the increase occurs in adulthood.
Source: J. Olivier Martinez. Desirable levels of plasma lipids and lipoproteins in adults. Cholesterol 1991. Fuente_
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