Cholesterol - Good or Bad!

 

Cholesterol - Good or Bad !👻

1.   Introduction

  •  Before you Start reading this blog let me tell you that I am not a doctor. By Profession I am an Engineer, and I wrote this Blog based on Reading articles and my understanding.
  •  After writing my first blog, i have received some questions related to Cholesterol and how to control it. So, i thought lets research on it and collect required information about it.
  • This Blog will be having general information and will try to avoid to deep information so that readers like it and will be able to gain something about Cholesterol. So without wasting much time lets get started.

 
 

2.   What is Cholesterol

  • Cholesterol is a waxy, fat-like substance in our body. 
  • Your body makes all the cholesterol it needs. 
  • Cholesterol is only found in animal sources.
  • Sources animal sources, such as egg yolks, meat, and cheese.

3. Importance of cholesterol-


4.   Type of Cholesterol



5.   Cause of High Cholesterol

Below are the common Cause of High Cholesterol:

  • Eating Unhealthy Food, mainly Saturated and Trans fat foods. For more details on Saturated and trans food i have added details in last section.

  • Current lifestyle for most of the people is to work by sitting and with less exercise which results in lower of HDL.

  • Smoking, Increases the LDL level and lower down the HDL level specially in women.

6. Effects of high cholesterol

  • With high cholesterol levels in bod there is risk that our arteries get fatty deposits.
  • As these deposits increase they blok the inner lumen of arteries. Any arteries can be block. Coronary arteries which supply to the heart are ata major risk. 
  • Sometimes these deposits break suddenly from the clot and and can block any arteries that may supply heart or even brain. 
  • If this happens there is a risk of getting heart attack and stroke. 
  • Hypertension  ( high BP ) is the underlying cause. 

  • High cholesterol can be inherited, but it's often the result of unhealthy lifestyle choices, which make it preventable and treatable.  

7.   Cholesterol Numbers and What They Mean

Lets try to understand the numbers of cholesterol from below image and what they mean if they vary from specific range. The HDL which is good cholesterol ideally above 60 and the LDL which is bad cholesterol should be below 100. Total Cholesterol level should be below 200.

8.   How to Improve Cholesterol

        We know now what is cholesterol its playing most important factor for your heart disease and heart attack. Cholesterol can be controlled/improved by Medications . Also, you need to improve your lifestyle to improve cholesterol. Below are the few important points you need to consider to improve your lifestyle.

6.1. Eat only healthy foods

Change in your diet can help to reduce the cholesterol and your heart health. 

  • If you are non-vegetarian, stop eating the red meat. One of the key factor for increasing cholesterol is Saturated fats. Saturated fats mainly found in red meat and full fat dairy product. Less Consumption of Sat. fats helps to reduce LDL (bad Cholesterol).
  • Reduce/Eliminate Trans fat:  Trans fat is found in many foods such as Chocolates, ice-cream, Biscuits & Cookies, Cakes, Burgers, Breads, French Fries, Pizza, Fried Chicken, Pastries, etc. Trans fat increases overall Cholesterol level. Stop eating above mentioned foods.
  • Consumption of Omega-3 Fatty Acids Helps reduce the risk of eye Problems, Improves Heart Health, decreases risk of depression. It also helps to reduce the blood pressure. Start eating foods which are in reach in Omega -3 Fatty Acids. Foods are listed below:
    • Soyabean
    • Salmon
    • Walnut
    • Flaxseed
    • Chia Seeds
    • Kidney Beans
    • Canola Oil
  • Soluble fiber can helps to reduce the cholesterol entering into your bloodstream. Soluble fiber is mainly found in foods Barley, Oats, Beans, Figs, Prunes, Sweet Potatoes, Brussels sprouts, Apples, Kidney beans and pears.
  • Whey Protein gives instant energy to our body. As per the studies, Whey Protein works as supplement to lower down LDL , total cholesterol level and blood pressure. Whey Protein founds in Dairy Products, Fish, Chicken, etc.

2. Exercise and Increase Physical Activities

Doing 30 minutes of exercise Daily or weekdays helps to raise HDL (Good Cholesterol) resulting improved Cholesterol level in your body.

There are different Physical Activities can be done during our daily routine such as Brisk walk during your lunch hour or playing outdoor sports, riding bike, regular walks, Zumba, Join Exercise groups, etc.

3. Stop Smoking and Drinking Alcohol

Not on stoppage of Smoking and Drinking, getting socially involved your own interested area is also a modification that can be made to keep your heart healthy.

                        

4. Reduce/Lose weight

 As per the studies found keeping extra weight increases Cholesterol level. Check your BMI index to see where you fit. If you are in overweight or in obese Category, start working on reducing your weight.  There are different ways you can adopt to reduce weight. Plan healthy diet, join Gym, use stairs instead of elevators, Stop consumption of sweets, sugar, fast foods.


Hope The above information will help you to improve the Cholesterol Level. 😀

 #ControlledCholesterolHappyHeart

 

 

 

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