Cholesterol is a fat-like substance that is found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. Cholesterol is also found in foods from animal sources, such as egg yolks, meat, and cheese.
What are HDL, LDL, and VLDL?
HDL, LDL, and VLDL are lipoproteins. They are a combination of fat (lipid) and protein. The lipids need to be attached to the proteins so they can move through the blood. Different types of lipoproteins have different purposes:
- HDL stands for high-density lipoprotein. It is sometimes called "good" cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
- LDL stands for low-density lipoprotein. It is sometimes called "bad" cholesterol because a high LDL level leads to the buildup of plaque in your arteries.
- VLDL stands for very low-density lipoprotein. Some people also call VLDL a "bad" cholesterol. But VLDL and LDL are different; VLDL mainly carries triglycerides and LDL mainly carries cholesterol.
Cause of High Cholesterol
The most common cause of high cholesterol is an unhealthy lifestyle. This can include
- Unhealthy eating habits, such as eating lots of bad fats. One type, saturated fat, is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Another type, trans fat, is in some fried and processed foods. Eating these fats can raise your LDL (bad) cholesterol.
- Lack of physical activity, with lots of sitting and little exercise. This lowers your HDL (good) cholesterol.
- Smoking, which lowers HDL cholesterol, especially in women. It also raises your LDL cholesterol.
High cholesterol problems
- This can cause a blood clot to form on the surface of the plaque. If the clot becomes large enough, it can mostly or completely block blood flow in a coronary artery.
- If the flow of oxygen-rich blood to your heart muscle is reduced or blocked, it can cause angina (chest pain) or a heart attack.
- Plaque also can build up in other arteries in your body, including the arteries that bring oxygen-rich blood to your brain and limbs. This can lead to problems such as carotid artery disease, stroke, and peripheral arterial disease.
Mediterranean diet
The Mediterranean diet is a good place to start. It is associated with better cholesterol and overall health. Start incorporating the following Mediterranean-style and HDL-friendly foods into your daily diet. Here is the list-Olive oil
Beans and legumes
Whole grains
High-fiber fruit
Fatty fish
- salmon
- mackerel
- albacore tuna
- sardines
- rainbow trout
Flax
Nuts
Chia seeds
Avocado
Soy
Red wine
Improve Cholesterol in other ways
Workout
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's suggestion, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:
- Taking a brisk daily walk during your lunch hour
- Riding your bike to work
- Playing a favorite sport
Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:- Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
- Within three months of quitting, your blood circulation and lung function begin to improve
- Within a year of quitting, your risk of heart disease is half that of a smoker
Lose weight
Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans. Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yard-work.Takeaway
I hope this article has helped you. I hope you have a better understanding of what things you should eat or not.
8 Comments
This is very helpful! Thank you so much for sharing.
ReplyDeleteThe section about nuts is the highlight. There is a myth that nuts cause cholesterol.
ReplyDeleteAlso, do coconut oil . It is wrongly blamed for high cholesterol
Clear idea about good and bad cholesterol is still unknown to Many.... thanks for highlighting this point.
ReplyDeleteReally helpfull
ReplyDeleteLots of important information
ReplyDeleteThat’s amazing... very informative
ReplyDeleteThank u for sharing the benefits of exercise n diet
ReplyDeleteWell articulated 👍
ReplyDelete