El cholesterol It is an issue that brings many people upside down, an aspect of our health to which we have to pay good attention so that it does not harm us in the long run. Cholesterol has many sections that we must know and that we have to deal with.
Many people take it lightly to have the high cholesterolHowever, after this article you will understand the importance of paying attention to it since you will be able to live in a better way.
It is a natural fatty substance that is present in all cells of the human body, is necessary for the body to function properly. Most of the cholesterol is produced by the liver, although it can also be obtained from various foods.
Cholesterol functions
It has several functions that you may not know, therefore, we tell you which are the most relevant.
- Intervenes in the production of bile acid, that is to say, bile, a vital acid for the digestion of fats.
- From cholesterol certain types of hormones are formed, such as thyroid or sexual.
- In addition, the sun's rays transform it into vitamin D, a perfect substance to protect the skin from chemical agents and thus avoid dehydration. Strong, elastic and smooth skin will be maintained.
A lot of bad cholesterol can directly affect the proper functioning of the body, the heart, brain, and other parts of the body will be endangered. The medical terms for high blood cholesterol levels are hyperlipidemia, hypercholesterolemia, or a lipid disorder.
Cholesterol types
Surely you have heard that there are several types of cholesterol, one good and one bad. Next, we tell you their differences, symptoms and how to treat them so that they increase or decrease their levels.
- Total Cholesterol - All Cholesterols combined.
- High-density cholesterol, known as HDL cholesterol, known as cholesterol "well".
- Low-density cholesterol, LDL cholesterol, cholesterol "bad".
Having high cholesterol levels are largely due to lifestyle that one has, that is, a poor diet that leads to being overweight and the lack of exercise that makes that weight not go away.
The problems that LDL can cause are several and should not be overlooked, since it would endanger our health in general:
- Diabetes
- Polycystic ovaries
- Kidney problems
- The underactive thyroid gland
- Chance of pregnancy and conditions that increase female hormone levels
For that reason, the drugs to treat these ailments, as well as diuretic drugs, beta-blockers and contraceptives. One fact to clarify is that tobacco does not cause us to have higher levels of bad cholesterol, however, it does cause good cholesterol to decrease considerably.
Bad cholesterol
Cholesterol that is bound to low-density proteins, LDL is what is considered harmful because high levels can cause cardiovascular disease.
LDL particles collect fat from the liver and place it on the walls of blood vessels, if these accumulate in excess they can cause an obstruction and lead to a heart attack or stroke.
The recommended levels of cholesterol are the following, we must always keep them in mind since they are very important data to have a good assessment of our health.
- La average person who does not have any disease, must maintain the levels below 130 mg / dL.
- If a person suffers diabetes have to keep it below 100.
- If instead, it has a history of coronary heart disease, must keep it below 70.
If you don't know what your lipid level is, it is it is advisable to go to the doctor To provide us with this figure, we remember that having high cholesterol will affect your arteries and veins that carry your blood and if it is blocked it can cause serious damage.
Good cholesterol
HDL are high-density lipoproteins that work to eliminate bad cholesterolTherefore, it is essential to avoid blockages in the arteries. It carries the bad fat particles to the liver so that it destroys it.
In the analyzes we must always have HDL, good cholesterol, with high levels and we must ensure that LDL, bad cholesterol, is at low levels.
It is important to consider cWhat are the guidelines and habits that help us keep these levels within healthy ranges. For example, exercising weekly, maintaining a balanced Mediterranean diet, quitting smoking and drinking large amounts of alcohol, and consuming 30 grams of fiber daily.
Benefits of HDL
- Have a high dose of HDL in our body helps to eliminate the bad.
- Fight atherosclerosis, a heart disease that is distinguished by a fatty plaque on the walls of the arteries.
- HDL contains antioxidants that remove toxins from the body and support blood production.
Increase good cholesterol
As we can see, it is important to maintain high levels of good cholesterol to be healthy, so that it fights against bad cholesterol and disappears from our body.
To increase HDL we must do it through the following healthy habits:
- Perform aerobic exercise.
- Lose weight.
- Keep a diet low in saturated fat.
- Having a low alcohol consumption.
- Increase consumption of b3 vitamin. It must be done under medical supervision, this vitamin is called niacin, it naturally raises HDL levels up to 20%. It should be taken with caution since taking it in excess could cause liver damage.
- Give up smoking.
- Replace saturated fats for the monounsaturated and polyunsaturated, that is, consume more extra virgin olive oil, avocados or dried fruits such as walnuts. They have essential oils that are beneficial for the body.
While it is unlikely that HDL levels could become too high, the numbers of less than 40 mg / dl in men and 50 mg / dl in women they are believed to contribute to heart disease.
Recommended levels
To know our lipid levels we can only know it through a blood test. East exam it is done to diagnose a fat disorder. Experts advise that tests be done at these age stages.
- Recommended ages are between 20-35 years of age for men and 20-45 for women.
- If the tests come out with normal levels, it would not be necessary to repeat the test every year, just every 5 years.
- The test should be repeated in less time whenever the results are not healthy. As well as people who have a history of high cholesterol, kidney problems, or heart disease.
The objectives that we have to mark ourselves to be within healthy values.
- Cholesterol good, HDL: more than 50 mg / dL.
- Cholesterol bad, LDL: 70 to 130 mg / dL.
- Cholesterol total: less than 200 mg / dL.
- Triglycerides: 10 to 150 mg / dL.
If they give us abnormal results, these tests can be accompanied by others to verify and rule out more serious problems and diseases.
- Tests on the kidney, to know the kidney function.
- Test to know the glucose in blood, it would be looked for if you have diabetes.
- Look for hypothyroidism.
Tips to lower bad cholesterol
Here are some practical, simple and healthy tips that are available to everyone to lower blood cholesterol and all without resorting to drugs.
- We must be aware that the solution is in what we consume, therefore, we must avoid consuming refined carbohydrates. These provide empty calories. Sugars and refined grains are full of glucose that can directly affect our arteries.
- This does not mean that we have to remove carbohydrates from our diet, because a low carbohydrate diet causes the size of LDL particles to increase, becoming denser and larger.
- Do not consume trans fat. Hydrogenated fats are made by introducing hydrogen molecules into a vegetable oil, such as sunflower oil. You should therefore avoid the following products: salty and sweet snacks, convenience foods, commercial sauces and condiments, cookies, ice cream and low-quality vegetable oils.
- Get moderate and continuous exercise. Minimum three times a week.
- Smoking is directly related to high levels of LDL, therefore, quitting will benefit not only your lungs and breathing, but will increase the dose of good HDL.
- Consume spirulina. It is known that this green-blue bacteria has great nutrients inside it and provides very good quality proteins. Spirulina can help you lower triglycerides, as well as LDL and therefore, the body's global cholesterol.
As you can see, there are many concepts that we have to be clear about so that it does not affect us in the future. If you have doubts as to whether you may have high cholesterol levels or you have never had an analysis it is advisable that you go to your family doctor to diagnose whether or not they are necessary.
If you are overweight, have diabetes or have a family history, we advise you to go to the doctor for a possible examination. Take good note of our healthy tips and take care of your body.