When we hear of cholesterol, what comes to mind are its bad effects of Cholesterol on our health. Yes, the bad effects are real but did you know that cholesterol is one of the chemical compounds needed by our body? Cholesterol is not all about its bad effects, there are lots of good and healthy cholesterol for you out there. Healthy Cholesterol serves as a building block for cell membranes, the production of Vitamin D and hormones that includes estrogen and testosterone.
Cholesterol is among the Top causes of Stroke if unmanaged, like Smoking, Diabetes, Hypertension, Obesity, and excessive alcohol intake.
Cholesterol is not our enemy, in fact, our body benefits from it. Our body benefits to it and in fact, our body creates 80& Cholesterol and the remaining 20% comes from the food we eat.
Good benefits of Cholesterol:
1. Our Body uses it for processing fats
2. Uses to create Vitamin D with the help of Sunlight, to increase our Immune System.
3. Used to make Sex hormones, testosterone, progesterone, and estrogen.
stroke and Cholesterol mortality rate.
4. Protect Nerve Cells
Diseases related to Unmanaged Cholesterol:
1. Stroke.Could block a blood vessel in your brain
2. Heart Attack.When blood supply is blocked to the heart muscle.
3. Cholesterol GallStones. Undissolved cholesterol leads to yellow hard stones
4. Peripheral Artery Disease.Blood Circulation Disorder that reduces blood flow to your limbs which results to pain and fatigue.
5. Heart Disease. When Blood cholesterol increases in your Blood, it narrows your arteries which limits the flow of blood and oxygen to your heart. High Cholesterol increases the chance of heart disease.
The liver is responsible for producing about 80% of healthy cholesterol needed by our body in order for our internal organs to function properly. The remaining 20% comes from the food that we eat. Meat, eggs, fish, poultry, and dairy products contain healthy cholesterol.
Two types of cholesterol:
Cholesterol is not transported to the different parts of the through the blood alone. It is absorbed by tiny particles called lipoproteins. They move cholesterol and other forms of fat through the bloodstream.
1.Low-density Lipoprotein (LDL)
LDL is the one referred to as the “bad” cholesterol. It builds up waxy deposits called plaques in the arteries that make them narrow. Narrow arteries cause heart attacks and stroke.
Foods to avoid with high cholesterol:
1.Organ Meats like Kidney and Liver
5.Processed Meats like bacon and sausage or hotdogs
2. High-density lipoprotein (HDL)
HDL is the “good” cholesterol. It removes excess cholesterol in the arteries and carries it to the liver which excretes it out of the body. the higher the better as it protects you from heart disease
Foods with good sources of cholesterol and lower high cholesterol
- whole grains
- Vegetable oil
- Citrus Fruits
- Fatty fish for the Omega-3 fatty acids
- Anti-oxidant rich foods like berries, and non-dairy-milk like almond milk
How to Lower and avoid High Cholesterol, Naturally?
1. Move around, exercise as much as you can.
A minimum of 30 minutes a day of exercise is one of the best ways to lower your Cholesterol, five times a week or 20 minutes three times a week.
- walking to buy something from the nearby convenience store.
- a short daily walk with your dog.
2. Eat heart-friendly foods.
Eat greens that are rich in Vitamin K(Spinach, broccoli, green beans)
3. Quit Smoking.
Quit Smoking for just 2 minutes will start improving your blood pressure and lower your heart rates and your lung starts to improve and lessen your risk of heart disease.
4. Manage your weight.
Avoid Sugary foods, like cakes, donuts, cookies, sodas, and other desserts. You might not aware that these adds up extra pounds on your body. These foods shoot up your cholesterol. Not only eggs, shrimps or fried foods like fast foods.
5. Drink in Moderation.
Alcohol intake of any type drives to increase your Good Cholesterol.
Cholesterol Guidelines, how HIGH is high and how LOW is low?
You reached this section of this book and we made aware of our selves we should maintain desirable high Good Cholesterol level, reading of HDL is 60 mg/dL and above is ideal, and should be kept higher and should never go below 40 ml/dL. A reading of between 41mg/dL to 59 mg/dL is low
While Bad Cholesterol should be less than 100mg/dL. But don’t worry if the reading is between 100 to 129 mg/dL as it is considered safe if you have no health issues. However, this should raise concern if you have a condition like heart disease. A result of 190 mg/dL is believed to be very high.
How would I know if I have High Cholesterol?
High Cholesterol has no symptoms and you won’t feel anything unless you have your blood tested and emergency events happen such as Stroke and Heart Attack. Having 240 mg/dl of Blood Cholesterol puts you in too much risk.
Who should take a blood test?
People who have a Family History of High Cholesterol, Diabetes, and High Blood Pressure, and who Smokes.Men who are aged 45 older and women aged 55 older.