Lowering Cholesterol Tips

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Lowering Cholesterol Tips

Cholesterolis a sterol (a combination steroid and alcohol) and a lipid foundin the cell membranes of all body tissues, and transported in the bloodplasma of all animals.

Cholesterol is a white, waxy substance usually present in all healthycell membranes. It is essential in production of most of the hormones.Liver produces major portion of the cholesterol in the body.

Most cholesterol is not dietary in origin; it is synthesized internally.Cholesterol is present in higher concentrations in tissues which eitherproduce more or have more densely-packed membranes, for example, the liver,spinal cord and brain, and also in atheroma. Cholesterol plays a centralrole in many biochemical processes, but is best known for the associationof cardiovascular disease with various lipoprotein cholesterol transportpatterns and high levels of cholesterol in the blood.

Here we attempt to explain what cholesterol is, its causes, risks andhow to lower it.

Last Updated - 13th July 2006

Function

Cholesterol is required to build and maintain cell membranes; it makesthe membrane's fluidity - degree of viscosity - stable over wider temperatureintervals (the hydroxyl group on cholesterol interacts with the phosphatehead of the membrane, and the bulky steroid and the hydrocarbon chainis embedded in the membrane). Some research indicates that cholesterolmay act as an antioxidant. Cholesterol also aids in the manufacture ofbile (which helps digest fats), and is also important for the metabolismof fat soluble vitamins, including vitamins A, D, E and K. It is the majorprecursor for the synthesis of vitamin D, of the various steroid hormones,including cortisol and aldosterone in the adrenal glands, and of the sexhormones progesterone, estrogen, and testosterone. Further recent researchshows that cholesterol has an important role for the brain synapses aswell as in the immune system, including protecting against cancer.

Recently, cholesterol has also been implicated in cell signaling processes,where it has been suggested that it forms lipid rafts in the plasma membrane.It also reduces the permeability of the plasma membrane to proton andsodium ions.

Primary causes of high blood cholesterol

A diet rich in saturated fats that are foundin animal products like meat, chicken, eggs and dairy

Hereditary factors

Decrease in efficiency of liver functioning caused by many reasonslike stress, caffeine, sedentary lifestyle, smoking, alcohol and highbody weight

Hormonal problems like thyroid gland functioningbelow par

The problems caused by cholesterol

When excessive amounts of cholesterol are deposited in the arterial walls,they go on narrowing and hardening. After some time, the blood supplyto the heart decreases. Your chances of suffering from heart disease likeangina and heart attacks as well as stroke increase.

Different types of cholesterol

Cholesterol consists of two main types: one offers protection againstheart problems while the other is responsible for it. Proteins are thecarriers of the cholesterol in the blood. Hence both of them togetherare called lipoproteins.

High density lipoproteins (HDL) move the cholesterol away from arterywalls. They prevent heart disease and hence are called “good”.

Low density lipoproteins (LDL) deposit the cholesterol on the arterywalls. In long run, this can cause blockage, giving rise to heart problems.Hence it is called “bad”. Ensure your LDL level is low.

Foods that contain cholesterol

Liver produces cholesterol from the saturated fats present in your diet.Hence, ensure that your diet is low in saturated fat.

The main foods rich in cholesterol are:

Fatty meats and full-fat dairy products

Certain foods like prawns have high cholesterol but are low in saturatedfat. Though you need to keep your dietary cholesterol in check, it isnot as important as minimizing the intake of saturated fats

Foods to avoid or minimize:

Milk and milk products like cream, butter, cheeses and ice-cream

Some varieties of vegetable fats like palm oil or vegetable shorteningsand margarines

Fried or roasted food containing fat or oil

Processed foods laden with saturated fats like cakes, biscuits, puddingsetc.

Alcohol intake should not exceed 2 drinks a week or go for low-alcoholdrinks.

Eggs eat maximum three a week

Sugar and refined flour

Diet tips to lower cholesterol:

Eat more fiber rich foods that raise your HDL like wholegrain breads,cereals, brown rice and wholegrain pasta

Eat vegetables like potatoes and yam without peeling

Add wholegrain rolled oats to porridge or muesli or oat bran to breakfastcereals

Eat fresh fruits and vegetables rich in antioxidants and vitamin Cas raw, lightly cooked or as salads

Go for lean cuts of meats or low-fat mincemeat, skinned poultry, orfish to lower LDL

Remove the skin on poultry

Grill, bake, boil or steam the foods

Eat dairy foods sparingly

Choose low-fat or reduced-fat yoghourt, cheese, milk and other dairyproducts

Switch over to soy milk and soy beans,tofu and soy ice-cream

Choose low fat and low sugar versions ofice-cream over regular ice-cream.

For dessert, eat fruit-based jellies and sorbets

Avoid coconut cream and milk which contain a lot of saturated fats,that raise LDL

Become vegetarian

Include beans, lentils, chickpeas, soybeans, tofu and tempeh in yourdiet as they are free from cholesterol but high in fiber.

Go for quiches free from pastry and lasagna recipes containing ricotta,cottage, or quark cheeses

Cook in monounsaturated oils and margarines like olive and canola,these raise HDL levels

Do not use butter if not needed or go for the minuscule amount ofunsalted butter

Reduce consumption of polyunsaturated oils like sunflower, safflower,corn, soy, and nut oils. Though they lower LDL level, they can alsolower HDL

If you want to enjoy takeaway, go for dishes like stir-fried Asiandishes that use least amount of frying.

Go for low-fat versions of mayonnaises, soups, sauces, and salad dressings

More tips to lower cholesterol

Exercise for 30 minutes a day

Do not take unnecessary stress.

Reduce the intake of tea, coffee, chocolate drinks and colas

Give up smoking to increase the level of good HDL

Keep your body weight normal

Disclaimer: The Lowering Cholesterol Tips / Informationpresented and opinions expressed herein are those of the authors anddo not necessarily represent the views of TipsAndTreats.com and/orits partners.

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