This is one of the most common health problems in our society and it is partly caused by our diet. Here we talk about good and bad cholesterol. As is known, there is a part that the body itself generates and there is another that comes from the type of food we consume. For this reason our genetics determine, in part, our cholesterol level. What is clear is that, although our genetics harm us, we with our diet and habits we can improve or get worse. Let's see how we can help improve these rates.
What is good and bad cholesterol?
Cholesterol is a fatty substance that exists naturally in the human body. This fat or lipid contains sterols and one of these sterols is cholesterol. Has a important function in the human body, since it is involved in some hormonal processes, as well as in the process of synthesize vitamin D. It also has a role in the formation of cell membranes. It reaches different parts of the body to perform its functions, through the bloodstream.
The problem arises when, due to an excess production of our liver (which produces it naturally) or due to our diet, the levels in the blood are high. A high level causes them to accumulate in our arteries and veins, which can cause serious problems and heart disease.
There are two types of cholesterol, known as bad or LDL and good cholesterol or HDL. The first is the one that becomes very dangerously embedded in our arteries when we have high levels. On the contrary, the second helps to compensate the first and counteracts bad cholesterol.
Knowing this, the simplest thing is to try to consume products that have good cholesterol, that is, monounsaturated and polyunsaturated fats, avoiding the consumption of saturated fats.
Cholesterol in food
To reduce our level of bad cholesterol we must eliminate or reduce of our diet the consumption of saturated fats, trans fats, or hydrogenated fats. It is best to find out on the labeling, but they are usually present in food processed and precooked. Also sausages, butter, fatty cheeses, red meat, lamb meat, organ meats and industrial pastries.
If we want to be more precise, we should say that there are many foods with more or less saturated fat. For example, lean parts of beef or lamb meats have a much lower level. Consume these parts when you want to eat these products.
In the case of eggs, it has been proven that a reasonable consumption of 2-3 eggs per week does not raise the cholesterol level. Though the companions like chips or bacon are the culprits of its bad reputation.
The foods that can help us reduce the level of bad cholesterol are those that have monunsaturated fats such as olive oil or those with polyunsaturated fat, such as chicken, turkey and rabbit meats. Also all fish, especially blue fish such as salmon, sardines, horse mackerel, tuna. They are very important and all kinds of legumes, vegetables and fruits should be consumed more.
On the other hand, foods without fat but that help improve bad cholesterol levels are products such as garlic, spices, onion and tea. Don't forget that exercising is also one of the best remedies. Avoid as much as possible Sedentary lifestyle.
The Nature Journal Study
A recent study published in the journal Nature that has analyzed data from more than one hundred million people around the world about the cholesterol gives us some interesting data. First, that high levels of bad cholesterol are the responsible for 3,9 million deaths per year.
Secondly, the great cause is a diet high in saturated fat and processed foods. Finally, it stands out that the richest countries are increasingly improving their cholesterol level, largely due to Medical treatments.
One of the study's recommendations is the increased consumption of plant foods like fruits, vegetables and legumes. Especially in countries and lower social classes that tend to consume low-quality fats and a higher level of low-quality processed foods.
