How to Control Cholesterol
Cholesterol is actually fat which is produced by the liver and is extremely important to maintain our bodily functions. Cholesterol exists on the outer layer of every cell in our body. Cholesterol is not all bad, we need some level of cholesterol in our bodies as they help us in many way.
Functions of Cholesterol
- Firstly, cholesterol helps us maintain our cell membranes by preventing crystallization of hydrocarbons in the membrane.
- Cholesterol even helps insulate nerve fibers.
- Cholesterol also helps our body produce Estrogens and Androgens, known sex hormones.
- It also helps and encourages the production of Bile.
- Cholesterol is the very mean through which our body converts sunshine into Vitamin D.
- It is crucial for cell membrane permeability. Meaning it determines which molecules can pass through and which cannot pass through the cell.
- It also helps our body metabolize soluble fats such as Vitamin A, Vitamin D, Vitamin E and Vitamin K.
Health Risks of Cholesterol
High levels of cholesterol begin to pose a threat to health when the cholesterol along with fat begins to get stuck on the walls of the arteries, narrowing the path and considerably blocking it out. This condition is referred to as atherosclerosis. When this condition arises, the blood supply to the heart and other organs of the body can possibly get restricted, leading to heart attacks. However, the good news is that cholesterol levels can be controlled and things don’t have to take a turn for the worse if action against high levels is taken on an immediate basis.
Types of Cholesterol
There are three main types of Cholesterol:
LDL Cholesterol, meaning low density lipoprotein is cholesterol which is considered “bad” cholesterol as this is when too much Cholesterol is being carried by the cells to the liver which causes excessive buildup of LDL. This is a dangerous situation as this is what increases the risk of Arterial disease.
HDL cholesterol refers to good cholesterol which stands for High Density Lipoproteins. This does the exact opposite of LDL Cholesterol which means HDL takes the cholesterol away from the cells into the liver from where it is either expelled from the body as waste or broken down. HDL actually prevents arterial risks!
Triglycerides are fats that exist in chemical forms which are present in our blood plasma lipids as blood fats. The triglycerides in our plasma are either formed from the fats in our food intake or Carbohydrates. When energy is needed by our body and there is no food, triglycerides are released from the fat cells and used as energy which is controlled by our hormones.
Tips to Maintain Cholesterol Levels
Now that we have gotten a firm grasp and understanding over what cholesterol is and what its functions are, you can now understand why it is crucial to maintain your Cholesterol levels. Here are a few tips you can incorporate into your life and diet to maintain your cholesterol!
Time For A Check Up!
It is important that you keep checking your cholesterol in order to be awre of what exactly you need to do and how dire your condition is! The American Heart Association has indicated that a total Cholesterol level of 200 mg is ideal for health!
Before buying any goods from the market make sure you fully read the package and make sure you see the amount of cholesterol in each serving! So that you can be aware of the amount of cholesterol you consume as it is pointless to keep adding excess cholesterol into your body!
Fruits and Veggies!
It is very important that you start having lots and lots of healthy fruits and vegetables, not only will this help your cholesterol but it will also be good for you overall health! Fruits and veggies are naturally high in fiber and low in fat! Fiber is needed by your body as it prevents cholesterol accumulation in your body!
Say NO To Fats!
it is also important you say no to saturated fats and trans fat from your diet! This is because these fats stick to your arteries and continue to accumulate causing artery blockage! So what you need to do is reduce the amount of lean meats you eat such as chicken, beef, and fish! Also it will be advised that you start consuming low to non-fat dairy products!
No more white grains, now it is important that you only have whole grains as they are high in fiber, low in fat foods! White grains are the exact opposite which is why this has to be a complete no no to you!
Bid Farewell to Alcohol and Smoking!
Now that you are on the quest of improving your health and controlling cholesterol, it is important that you rid your lifestyle of all bad habits! Such as smoking and drinking too much. We understand that smoking can be difficult to leave but it has to be done. Try to minimize both smoking and your alcohol intake as this further increases the risk of Cholesterol!
Research on cholesterol levels, contributing to answering how to control cholesterol levels states that exercise should be made an important component of daily activity. Research documents for exercise to be beneficial in a number of ways, contributing towards decreasing the risk of cardiovascular diseases, lowering mortality rates, lowering cholesterol that is bad in nature that is LDL, and increasing levels of HDL, that is good cholesterol! It is sufficient to walk for half an hour every day, or performing low intensity aerobic exercises such as jogging and swimming can also be an effective means of lowering cholesterol content in the body.
Say Hello to Bluefish!
Research has shown for bluefish to be an excellent source of polyunsaturated fats that are the beneficial kind of fats, in the form of omega 3’s, which can help in lowering cholesterol levels in the body substantially. Furthermore, bluefish helps increase levels of good cholesterol in the body and reduces the levels of bad cholesterols. Controlling cholesterol levels in the body can be aided with the consumption of bluefish and hence, it is highly recommended that if you are trying to reduce the cholesterol levels in your body, you incorporate bluefish into your diet at least twice a week