Strange but true: cholesterol is as necessary to our body like water, proteins and carbohydrates.At the same time it is considered a major risk factor for many diseases.How to be?Let's deal!
When a person consumes large amounts of foods high in cholesterol, the substance accumulates over time in the body.Cholesterol plaque deposited on the walls of blood vessels, causing them progressively narrowing that leads to disruption of blood flow and increased pressure - starting to develop atherosclerosis.
However, this substance is essential for the functioning of the vital systems of the body.Cholesterol is included in the composition of cell membranes and is involved in the design of biologically active compounds.For example, without him it is impossible synthesis of a number of hormones, especially sex and adrenal hormones.Especially need cholesterol cells of the brain and nervous system.His absence affects the normal production of bile acids and vitamin D.
Good or bad?
cholesterol in its pure form is a white, odorless powder, resembling grains of wax.Insoluble in water - as well as other fats.Therefore, transport of the substance through the bloodstream by means of specific proteins, which are attached thereto, resulting in formation of complexes called lipoproteins.
From this moment begins the division of cholesterol to "good" and "bad."The fact that there are different density lipoproteins, and perform different functions in the organism.High density lipoproteins (HDL) carry excess cholesterol to the liver where it is processed and safely removed from the body.These compounds colloquially called "good cholesterol" because the higher the HDL levels, the less risk of cardiovascular disease.The highest level of HDL - good cholesterol - usually seen in people with an active lifestyle and eat a balanced diet.
low density lipoproteins (LDL) in the transport of cholesterol through the bloodstream can penetrate into the arterial wall and to accumulate there, eventually forming atherosclerotic plaques and causing an increased risk of atherosclerosis and myocardial infarction.It is logical that these lipoproteins are called "bad" cholesterol.
balance between "good" and "bad" cholesterol is not a constant, it can be moved in one direction or another.To increase the proportion of "good" cholesterol is to exercise regularly, do not overeat, eat more vegetables and fresh herbs, quit smoking and alcohol.Excess "bad" cholesterol appears by itself - chips, beer, low physical activity, etc.
wise nature has endowed the human ability to play your own cholesterol.Normally, only 20% of the cholesterol we get from food of animal origin, and the remaining 80% are synthesized in the body from essential fatty acids.
Prevention - the best medicine
scientists, nutritionists have long noticed: limit the total amount of fat in the diet often provides more reliable confrontation atherosclerosis than the effective control of the level of cholesterol from food revenues.
In any case, doctors believe - the contribution of fat in daily caloric needs are not "off-scale" for 30% of total energy intake.More precisely, for young men is not more than 90 grams, and for women - 65 grams of fat a day.Older people, of course, have to reduce these figures (respectively 75 and 55 grams of fat).It is desirable that the above figures of 50% were achieved by the use of various vegetable oils (and not just now popular olive).
Another way food prevention of atherosclerosis - the use of iodized salt.Typically, in its application see the solution of typical for most people in Russia thyroid problems.Meanwhile, its normal functioning - the key to optimal cholesterol metabolism.There are quite explicit quantitative framework: 5-6 g of spices produced every day - that's all you need, yet enough.And one important clarification - iodized salt is absolutely not suitable for canning.
However, do not seek to lower cholesterol levels to a minimum.Studies doctors concluded that low as well as high concentrations of cholesterol is subjected to an increased risk of the body, but the parameters in the normal range do not represent any danger.Moreover, for example, doctors from the Netherlands argue that the trend growth in the number of mental illnesses in prosperous Europe is caused by a reduced content of cholesterol in the blood - and that is exactly what we seek, following the diet.
So if you overcome depression, not in a hurry to address to the psychotherapist - try taking a blood test for cholesterol and go on a diet just the opposite properties, that is, eat foods rich in cholesterol.
cholesterol content of some foods (mg / 100 g)
Eggs - 570
Caviar - 350
Beef liver - 270
Herring fat, saury, mackerel - 210
Butter - 190
Sour cream (30 per centfat) - 130
fat beef, mutton, pork - 105
Chickens Category I - 80
cream (20 percent fat) - 80
lamb, pork, sosiski- 65
fat cottage cheese - 60
pike, trout, salmon, hakemussels - 50
Rabbit - 40
Cod - 30
Articles Source: resnichka.ru
