What is the reason we need cholesterol?
Though we’ve learned to be afraid of cholesterol, we actually require it in order to function as they should – in fact, it’s essential to living. It’s because cholesterol is vital in the formation of cell walls, making hormones like testosterone and oestrogen that help repair nerves, producing bile , which allows us to absorb and digest the fats that we consume, and also to create the’sunshine vitamin called vitamin D. Additionally cholesterol boosts memory and makes you feel better as it produces the mood-enhancing hormone serotonin.
How can I tell whether I have cholesterol that is healthy?
Your blood fats, and especially your cholesterol levels can be determined by an easy blood test performed through your GP. Learn more about how you can have your cholesterol measured through the NHS website. You should ask your GP for a cholesterol test if you have not had a test before and you’re over 40, if you’re overweight, high cholesterol or heart problems run in your family, or you have a condition called familial hypercholesterolemia.
What are the triglycerides?
Cholesterol isn’t the sole kind of fat that’s found in your blood. If you’ve taken an analysis of your blood to assess the cholesterol level, it’s likely to be given your triglyceride amount. Triglycerides are the most common form of fats that exist in the body , and we use for energy storage into our cells. The excess of this fat found in blood cells is a significant risk factor that is independent of heart disease.
Do the fats you eat result in high cholesterol?
As with cholesterol, fats have for a long time been viewed as a threat. Saturated fat is often denigrated because it is associated with heart diseases as well as high cholesterol. Butter, red meat cheese, burgers, cheese and sausages are rich in saturated fats such as ghee, coconut oil and palm oils. A diet that is high in saturated fats can raise blood fats like triglycerides. It can also increase your risk of being overweight and heart disease, as well as type 2 diabetes, and stroke. Recent research is suggesting that saturated fats present in certain foods, such as dairy products, such as cheese, don’t appear to be as damaging as previously believed. This could be due to other nutrients found in dairy such as calcium can alter the blood fats, such as triglycerides. So , what are the dietary elements be our focus on to improve heart health?
More evidence suggests that we should avoid eating refined, sugary carbs as the reason for inflammation, increased levels of insulin, high blood pressure, and elevated Triglyceride and cholesterol levels. You’ve probably encountered man-made fats known as trans fats. They are unsaturated fats that are present in our diets that behave as saturated fats and are even more dangerous since the body isn’t able to recognize these fats. They’re present in processed foods as well as takeaway food items and are the most harmful kind of fat that can raise cholesterol levels. Avoid them by cooking your food as much as you can at home and examining labels for hydrogenated, partially hydrogenated , and semi hydrogenated vegetable oils or shortening.
What are the criteria for low fat and high fat for packaged products?
High: More than 17.5g of fat per 100g. (Packaging could be colored in red)
Low 3g of fat, or less than 100g. (Packaging could be color-coded green)
Check for’saturates”, or “sat fat’ on the label. It indicates the amount of saturated fat found in food.
High: More than 5g of saturateds per 100g. (Packaging could be colour coded in red)
Lower: 1.5g saturates or less per 100g. (Packaging could be colour-coded green)
If the quantity of saturated fat or fat per 100g falls between the two figures, then it’s moderate, and packaging can be colour coded amber.
Foods that reduce cholesterol
There are certain food items that are particularly beneficial to the heart, and you should be sure to include these foods into your daily diet. Here are some ideas:
1. Use healthy fats and reduce saturated fats.
In general, try to have your diet to be rich in mono-unsaturated fats and omega-3 fatty acids. This means food items like nuts, seeds avocado, avocado, and olive oil in addition to up to two portion of fish that is oily (such as mackerel, sardines or trout) each week. A Mediterranean diet is a great one to strive for.
It is important to adhere the Reference Intakes (RI) – the recommended daily amounts for fats and other nutrients. Try to limit yourself to having no more than 1/3 of the fats in your diet as saturated, the rest being healthy fats, including the polyunsaturated as well as monounsaturated fats in olive oiland rapeseed oils avocado, unsalted nuts , and seeds.
2. Consume dairy products in moderation
There’s no reason to get worried about dairy as the fats found in these foods aren’t as detrimental to blood cholesterol levels as initially was believed, provided you consume the foods in moderate quantities.
3. Consume 2-4 portions of oatmeal every day
There’s ample evidence that shows that oats can help lower cholesterol levels. They’re high in a insoluble fiber called beta-glucan that binds to cholesterol and blocks its absorption. A daily intake of approximately 3g of betaglucan is thought to be sufficient to improve the quality of life.
4. Include sources of insoluble fibre
Other food sources that are high in soluble fibre are sweet potatoes, barley peas, beans and lentils.
5. Include oily fish at least two times a week
Consume oily fish every two weeks or more often if have an history of heart issues. Omega-3 fats that are found in oily fish may help reduce harmful blood triglycerides. including mackerel, herring, pilchards and sardines, as well as salmon trout, fresh tuna and more.
What is the reason we need cholesterol?