Cholesterol is one of the most dangerous health problems that exist since it does not warn. Suddenly one day you’re going to get some blood tests and discover that your levels have soared.
You will not get hurt nor would you feel any kind of discomfort, but it is there. It is accumulating in your veins and arteries reducing the passage of blood through them. That is why you need to clean them of these residues to avoid cardiovascular diseases.
What is cholesterol?
Cholesterol is a type of lipid that we have in the blood, which is necessary for our body to function properly.
The liver produces approximately 80% of cholesterol while the remaining 20% is what we eat. The cholesterol travels from the liver to the various tissues of the body through the bloodstream through lipoproteins, which in turn are classified in two.
- Low-density lipoprotein LDL “bad cholesterol” Bad cholesterol builds up in the walls of the arteries, forming a plaque that hinders the circulation of blood to the heart. So, if you have high LDL cholesterol increases the risk that you suffer from cardiovascular disease.
- HDL high-density lipoprotein “good cholesterol” helps reduce the level of cholesterol in the blood, high-density cholesterol is produced naturally by the body itself and removes cholesterol from the walls of the arteries and returns it to the liver.
How to know if I have cholesterol
High cholesterol levels in your blood do not manifest directly in your body. You may have them and you may not know it because you will not notice anything at first. A day will appear when it is too late in the form of illness, cardiac arrest, cerebral stroke, … To avoid these unpleasant surprises the best thing is that you go to your GP and ask him to give you an appointment to perform a complete blood test in your health center.
Normal cholesterol values
The levels of cholesterol in the blood, have to be within a series of recommended values. Thanks to this numerical classification, we can check how we are currently doing. If our values of cholesterol are higher than recommended, we must be very careful and start with a healthy and balanced diet along with a healthy lifestyle. The parameters are the following:
HDL Cholesterol (Good)
- Between 40 and 60 mg / dL would be the normal value.
- If it exceeds 60 mg / dL, it is beneficial.
LDL cholesterol (Bad)
- Less than 100 mg / dL would be ideal for your body.
- Between 100 and 129 mg / dL would be in the limits of the optimum level.
- If the blood cholesterol level reaches values between 130 and 189 mg / dL it would be a high value and somewhat dangerous for your body.
- Greater than 190 mg / dL we would be talking about a very high level of blood cholesterol and if you have this then your seriously need to reconsider your life choices.
Symptoms of high cholesterol in our body:
- Difficult digestion
- Pasty mouth
- Pain in chest
- intolerance to certain foods such as lactose, headache, and itching of the skin.
How to control cholesterol:
Reducing cholesterol is not an easy task. It is best to use methods of healthy habits that help prevent cholesterol from being deposited in the blood vessels.
- Eating foods that are not industrially processed. The products that are elaborated in factories, usually carry among their components a multitude of chemical additives to give them more flavor or provide them with a longer expiration date. In addition, they carry hydrogenated fats that we must avoid consuming at all costs.
- Perform physical activity in the natural environment several times a week. An active and sedentary life favors the reduction of cholesterol. Thanks to our movement, the heart will pump the blood of our body faster. As a result, the faster passage of blood through the veins will produce a greater effect of cleaning the walls of the same where they are depositing waste such as cholesterol or triglycerides.
- Do not consume toxic substances that are harmful to the body. The consumption of alcohol or tobacco contributes greatly to the obstruction of blood vessels. In this way, the risk of suffering cardiovascular diseases or cerebral strokes due to obstruction of the circulatory system ducts increases markedly.
Foods that lower cholesterol:
There are certain foods that help lower the cholesterol level of our body. These include:
· Pineapple: It helps us reduce cholesterol levels, and if we also combine it with lemon its beneficial properties multiply, you can consume it in a delicious juice, you only need two cups of peeled pineapple diced, juice of three lemons, half a teaspoon of cinnamon in powder and two liters of water. To prepare this delicious juice you just need to liquefy all the ingredients and let it sit in the refrigerator one to two hours and it is ready to drink.
· Oat water: Oatmeal is very rich in soluble fiber, the type of fiber that our body can process, and makes it decrease and the absorption of fats and sugars from food, being very useful to combat cholesterol. Also, 60 g of oatmeal daily can control cholesterol and triglycerides, avoiding heart disease.
· Avocado: Due to its properties, such as the amount of heart-healthy monounsaturated fats, it will help your body to maintain the bad cholesterol within meters.
· Nuts: Nuts, almonds, hazelnuts, peanuts, pine nuts, and pistachios are rich in protein, fiber, antioxidants, and healthy fats that help reduce cholesterol levels.
· Linseed: Consuming 150 milligrams of flaxseed a day would help reduce about 10% of the cholesterol level, it is recommended to add the seeds to salads and yogurt or add a bit of flaxseed powder to the fruit smoothies.
These foods help improve your health and have a better quality of life but remember that you should always have a healthy diet, drink water and physical activity will be your perfect ally. A healthy mind leads to a healthy body and vice versa.