Cholesterol is frequently projected as the villain in today's medical world. In any case, cholesterol is a vital molecule in the human body. With the correct exercise and eating regimen, you can harness the potential of cholesterol to your advantage.
What is cholesterol?
Cholesterol's name originates from the Greek words kholē, or bile and stereos or solid and belongs to a class of molecules that are referred to as sterols. The word "steroids" originate from this root. The liver produces about 1 to 2 grams of cholesterol every day. Cholesterol production diminishes with the intake of cholesterol-rich diet and increases with the intake of low cholesterol foods.
Cholesterol is crucial for the production of steroid hormones, bile acids and vitamin D. It is additionally a part of cell membranes.
Cholesterol is greasy and does not blend well with blood, so it circulates in the blood with the aid of protein wrappers known as lipoproteins.
We regularly come across HDL and LDL cholesterol. These are not cholesterols, but the protein wrapper that carries the cholesterol in our blood.
HDL, known as high-density lipoprotein or in other words the good cholesterol takes up the excess cholesterol and conveys it to the liver for transfer.
LDL, known as low-density lipoprotein or the bad cholesterol, likewise has a vital function. It transports fat and cholesterol from the liver to the rest of our body.
The reason for the terrible reputation of LDL is because it is the primary component in vessel plaques. LDL cholesterol is by all accounts the riskiest with regards to heart and vessel health as it is delicate and vulnerable to oxidation which is a health hazard.
So what's the purpose of cholesterol?
Cholesterol has various vital metabolic functions as portrayed previously. A diet regimen rich in cholesterol may be connected with prominent muscle development.
Cholesterol is additionally the foundation for the production of reproductive hormones, the androgens, and the estrogens. Cholesterol is a crucial part of biological membranes and assists in enhancing membrane viscosity.
Blood cholesterol can be effectively controlled by following the recommendations listed below:
1: Get lean and stay lean
The visual test is adequate here if somebody looks fat, they are overweight or even obese. An increase in body fat will most probably result in a high blood cholesterol level. If body fat diminishes, cholesterol levels will also drop.
2: Have at least 6 to 8 portions of fresh fruits and vegetables every day
There is an endless list of ingredients in our diet that have the gift of bringing down cholesterol levels. Several of these ingredients are found in abundance in fresh fruits and vegetables. If you are keen on getting your cholesterol on the downward trend, then make sure 90% of your daily dietary intake is comprised of fruits, vegetables, beans, nuts and whole grains.
3: Include a minimum of 1 cup of whole grains in your diet every day
Following a dietary regimen rich in whole grain foods is directly related to a 15 to 20% diminishment in mortality rate from high cholesterol related complications. Researchers have discovered that individuals who included 5 or more portions of whole grains a week had fewer plaques in their blood vessels that those who had whole grains less frequently. Having 2 or more portions of whole grains every day implies a 30% less risk of atherosclerotic disease.
4: Supplement your diet with Omega-3 fish oil
A dietary regimen and supplements rich in Omega 3 fatty acids have been documented in several clinical studies to diminish LDL levels considerably.
5: Follow an exercise schedule of a minimum of 5 hours every week
Slog it out at a gym, walk, run or swim for no less than 5 hours every week. Follow a combined exercise regimen of conditioning, flexibility and resistance training. An active lifestyle is one of the most effective approaches to increase HDL, the good cholesterol.
6: Restrict red meat, trans fats, processed foods and dairy
Loads of red meat and processed foods have a rather undesirable impact on blood cholesterol. Have a strict control over daily trans fat and dairy intake for effective control of cholesterol level.
By following these simple, but effective recommendations, you can have a tight control over your blood cholesterol level.