Easy Tips To Control Cholesterol
How To Get and Keep Your Cholesterol Levels Under Control
Cholesterol is produced in the liver and plays crucial roles in the body. Besides keeping your cell walls flexible, cholesterol is involved in the making of several hormones.
Overproduction of something in the body is troublesome, and cholesterol is no exception. Apart from excessive production, cholesterol can be problematic when deposited in non-ideal places.
Similar to fat, cholesterol is insoluble in water. It’s transported in the body by the molecules known as lipoproteins. These molecules are also used in transporting fat and fat-soluble vitamins in the blood.
Various types of lipoproteins impact differently on health. For instance, high levels of low-density lipoprotein lead to cholesterol build-up in blood vessel walls, which result in blockage of arteries, kidney failure, and even heart attack.
On the other hand, high-density lipoprotein (HDL) prevents the build-up of cholesterol on blood vessel walls, thus impeding such problems.
Here are easy tips to bring your cholesterol under control:
Concentrate on Monounsaturated Fats
Contrary to saturated fats, unsaturated fats constitute one or more double chemical bond that modifies how they’re utilized in the body. Monounsaturated fats comprise of a single, double bond.
Studies have revealed that a low-fat diet for weight loss lowers the levels of detrimental LDL, while at the same time reducing beneficial HDL. On the other hand, a diet rich in monounsaturated fats significantly minimized risky LDL while maintaining extreme levels of healthy HDL.
Additionally, monounsaturated fats discourage oxidation of proteins which is the leading cause of blocked arteries. Monounsaturated fats are beneficial in that they reduce toxic LDL cholesterol, improve the levels of healthy HDL cholesterol and bars detrimental oxidation.
Some of the sources of monounsaturated fats include Canola oil, avocadoes, tree nuts, and many more.
Use Polyunsaturated Fats, Preferably Omega-3s
Polyunsaturated fats differ from saturated fats in that they’ve multiple double bonds. Studies have shown that polyunsaturated fats alleviate harmful LDL cholesterol and reduce the prospects of contracting heart disease.
Also, polyunsaturated fats are known to attenuate the dangers of metabolic syndrome as well as type 2 diabetes.
Omega-3s are a type of polyunsaturated fats healthy for your heart. They’re mainly contained fish oil supplements and seafood. They can also be derived from seeds and tree nuts.
Eat Soluble Fiber
Soluble fiber is a compound contained in plants that’s soluble in water and inedible. Nevertheless, the beneficial bacteria present in intestines are capable of breaking down soluble fiber. In fact, it’s a source of nutrition for the intestinal bacteria. These beneficial bacteria, also known as probiotics, alleviate lethal types of lipoproteins, LDL and VLD.
Soluble fiber is also known to enhance the cholesterol upsides of taking a stain medication. Research shows that fiber intake, both soluble and insoluble reduces the risk of contracting diseases linked to higher cholesterol levels. Some of these diseases, such as stroke and heart attack, are deadly.
Soluble fiber can be derived from whole grains, peas, fruits, oats, and more. Fiber supplements are another alternative to natural sources of soluble fiber. Some of these supplements include psyllium, which is quite affordable.
