The Right Amount Of Cholesterol is Fundamental For Good Health

Ahmed Fouad

Cholesterol is a fatty substance in blood which is designed for building and repairing cells. They are produced in a large-scale by the liver and other organs and consumed via animal fat. In the human body, large amounts of it are found in brain and nerve tissue.

Liver produces this cholesterol. It produces about 800-1500 mg. of cholesterol per day. The liver can also produce cholesterol from carbohydrates, proteins or fat. Only animal foods contain cholesterol. Excess cholesterol harms the body when it forms plaque deposits on artery walls, leading to atherosclerosis and heart disease.

Their presence in high quantity in the body will increase the risk of thickening of the artery walls. This may lead to other cardiovascular problems and in particular heart attack. Generally, as this is the leading cause for the death of people, lowering cholesterol has gained importance in the humanity. Thus people, as prevention, give importance for eating foods with less cholesterol and taking on regular exercises including walking.

Fats are also known as lipids. They are divided into three general categories:
1. Triglycerides
2. Phospholipids
3. Sterols

Triglycerides form the main part of fat. They provide us with energy and help our bodies to use carbohydrates and proteins, with more efficiency.

Like cholesterol, Triglycerides are a form of fat. Triglycerides are chains of high-energy fatty acids and provide much of the energy needed for cells to function. Recent research has shown that high levels of triglycerides in the bloodstream may indicate a higher risk for heart disease.

amphiphilic lipids, in general, and Phosphatidyl Serine ethanolamine, in particular, are major constituents of cell membranes. These molecules form phospholipids.

Healthy cholesterol level is measured in milligrams per deciliter of blood (mg/dL). After knowing this, one need to go further and find out what is his HDL level (or "good" cholesterol level ) and the result ratio will guide you the risk factor, whether your level is healthy and what is the advisable course of action to achieve optimum levels.
Less than 200 mg/dL - means that your cholesterol level is in the desirable category and your heart attack risk is relatively low, unless you have other risk factors.

If your cholesterol levels are high, a diet control for lowering them can help you avoid the risk of heart disease. Even though most of the cholesterol in your body is produced by your liver from saturated fat in your diet, some comes from foods such as eggs, meats and dairy products. Instead of taking food which contains a lot of saturated fats, replace them to ones containing unsaturated and polyunsaturated fats.

High cholesterol is one of the main risk factors for coronary heart disease which is under your control. In your body, there are no warning signs for this. When symptoms finally do occur, they usually take the form of angina or a heart attack in response to the buildup of plaque in the arteries. This condition only necessitates you for testing cholesterol. Testing cholesterol will prevent the dangerous, life-threatening symptoms before they occur.

Some fats are essential to our health. The reason that fats have a bad name is because; saturated fats are a major cause of coronary heart disease along with cholesterol. But this does not mean that all are bad.
Lipoproteins are arranged into six categories according to size and density. They can be further defined by, whether they carry cholesterol (the two smaller lipoproteins) or triglycerides (the three largest lipoproteins).

Also known as LDL (low-density lipoprotein) cholesterol, it binds to the walls of arteries and veins. When the circulation of LDL cholesterol exceeds in the blood, it will slowly build up in the inner walls of the arteries, which feed the heart and brain. A small abnormal patch, on or inside the body, can form a thick, hard deposit that can clog those arteries. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, it leads to heart disease, heart attack or stroke and thus has harmful actions.

Known as HDL (high-density lipoprotein) cholesterol, it is having beneficial actions. Researchers have shown that enough HDL levels have a protective effect on people's cardiovascular diseases. Research, in a consistent manner, shown that sufficient HDL (or "good cholesterol levels") has a protective effect on people's heart health. High HDL cholesterol levels are good because HDL has been shown to reverse some of the harmful effects of LDL or "bad cholesterol".
A study in the year 2001 (in the Journal of the American Geriatrics Society) showed that the centenarians of both sexes, who have High levels of good HDL cholesterol, seem to live longer.

Niacin supplements are also prescribed, when a person has low levels of HDL cholesterol, but in most cases, a person can get their daily requirement of niacin, by eating a balanced diet, that includes fresh fruit and vegetables.

Simple blood test will reveal your cholesterol level. The following are steps to lower cholesterol without much change in your lifestyle. A simple walking for at least 30 minutes, as an exercise, is sufficient for a start. Any form of exercise has been shown to reduce cholesterol.

Next concentration is on your eating habits. This applies, mostly to eatables that can bring animal fats into the body. That is dairy and meat foods.

Full fat milk is to be avoided and try a low fat alternative or even soy milk. Low fat milk now, comes in all sorts of varieties that claim to keep all the minerals and vitamins in, but take the fat out. They are advisable.

Red meat and pork are also fatty foods. Avoid this type of meat and chose foods like chicken, duck or fish. Remove chicken or duck skin, before cooking.

Avoid deep fried foods and oily food like French fries. Any ready made products that were deep fried should be skipped. To reduce cholesterol, select broiled, grilled, steamed or baked meats. Try fresh foods like salads, fruit or steamed vegetables instead.

Have periodic blood pressure check. If you have anything over the average range, you should seriously consider seeing a doctor to have your cholesterol readings checked. Your doctor is the right person to help you with some literature on the most popular types of low cholesterol diet.