Do you have high cholesterol? More than half of Poles are in a similar situation. Too high cholesterol can have many different causes - from your health to the way you live. Here are the 6 most common reasons for high cholesterol.
It is said a lot of evil about him. However, cholesterol, when kept in check, is very much needed. It's a lipid, that is, fat, mostly produced in the liver and partly supplied with food. Full of important functions in our body. Used to build cell membranes. It is thanks to him synthesized from the sun vitamin D3. Cholesterol also contributes to the production of certain hormones, helps digestion of fats. However, its inadequate levels can be very dangerous for a person - it contributes to atherosclerosis and can lead to coronary heart disease or stroke. Therefore, regularly check (preferably once a year) lipid profile, that is to check triglyceride levels and two cholesterol fractions - HDL and LDL. The latter is commonly referred to as bad cholesterol. It's its denser variety. By combining with other substances, it deposits in the walls of the arteries creating plaque plaques. HDL faction is its opposite. It cleans the arteries of bad cholesterol and exports it to the liver where it is converted to bile acids. See what are the most likely causes of poor cholesterol-related results.
1. Your Diet
Accepting too much saturated and trans fats and carbohydrates can raise cholesterol levels. A strictly controlled clinical study of 70 men, conducted by researchers at the University of Pennsylvania, found that increasing the dietary cholesterol from 0 mg per day to 317 mg per 1000 calories raises total blood cholesterol levels by 25 percent.
So do not overdo it with animal products (fatty beef and pork, butter and cheese). White bread and sweets are straight carbohydrates, which also contribute to bad cholesterol. Avoid ready to eat, processed products, do not overdose with cookies, crisps, crackers, or snacks, where many unhealthy fat lurk. What to eat then? The level of "good" HDL cholesterol increases flaxseed oil (it contains as much omega-3 fatty acids - 55-60% - that each fish leaves behind), olive oil, evening primrose oil. Learn to eat porridge - contains soluble fiber that reduces the level of "bad" cholesterol. The soluble fiber is also found in beans, peas, lentils, nuts, brown rice and fruits. It turns out that garlic can also be helpful. Scientists who have published their work in the Journal of Agricultural and Food Chemistry have conducted experiments in rats that have shown that garlic can lower cholesterol.
And how is it with eggs? Long years have been observed to eat up to 2-3 per week. It is now known (according to, among others, published in the journal "Current Opinion in Clinical Nutrition and Metabolic Care") that egg consumption has no apparent effect on blood cholesterol levels in 70% Population. It was also several years ago that the cholesterol contained in eggs was not the main cause of atherosclerosis, according to experts at the Mayo Clinic.
2. Your Weight
Overweight can increase triglyceride levels and reduce HDL, or "good cholesterol." It's about boosting it, because higher levels of "good" cholesterol translate not only to health, but help to keep your mind clear and longer to enjoy a reliable memory. Research confirms that dropping even a small amount of unnecessary kilograms can lower LDL levels.
3. Your Activity
You probably heard that physical activity is a great way to lower cholesterol. But how does it work? "A lot of people, including doctors, are convinced that exercise translates into cholesterol," says Dr. Amit Kher, a cardiologist at the University of Texas. "But until recently most of us did not know what this relationship was about.
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| 6 major causes of high cholesterol |
Scientists believe that there are several mechanisms involved in this relationship. First, the movement stimulates the body's enzymes that help to transfer LDL from the blood and blood vessel walls to the liver. There cholesterol is converted into bile. The more you exercise, the easier your body to release LDL. How much and what traffic do we need in order to lower cholesterol? Studies conducted by Duke University Medical Center researchers show that intensive exercise is better than moderate. In a study of overweight and sedentary lifestyle people who do not change their diets, researchers found that in a group that had moderate physical activity, LDL levels declined only marginally. But in those who did more intensive exercises, he dropped significantly more. In addition, in the group that has been exercising diligently, HDL cholesterol has also increased.
4. Your Sex and Your Age
Here the data is absolute. After thirtieth your cholesterol level will naturally grow. It has the meaning of sex - in a woman before menopause its total level is usually lower than that of a man of the same age. However, after menopause, LDL levels tend to grow. In addition, in men, the biggest problems begin in the fifties.
5. Your State of Health
If you soon discover that your cholesterol is raging, you may be taking medication. Normally, a change of lifestyle (diet and movement) is sufficient at the beginning stage. Do a checkup, do not avoid doctors, learn to walk to an internist once a year, even if you are not sick. You will get basic research. If you suffer from diabetes or have thyroid disease, you may be prone to elevated cholesterol. Then all the more so it has to be monitored and acted upon. Also, those who have trouble with the circulatory system should regularly examine the blood.
6. Smoking Cigarettes
There are a thousand other reasons to throw this addiction, but if you need another argument - very much. In studies conducted by Dr. Adam D. Gepner and Dr. Heather M. Johnson of the University of Wisconsin-Madison have shown that smoking cessation increases HDL levels. Smoking lowers the concentration of the enzyme synthesized by the liver, which is responsible for the growth of HDL particles.
When cholesterol exceeds safe standards, it does not give symptoms. Only by examining the blood can you check its level. That is why it is worth checking out regularly.
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