The cholesterol: The whole truth
The word “cholesterol” has long had one persistent association – “atherosclerosis”. So, the analysis showed an elevated level of cholesterol in the blood – we immediately begin to frown our brows, independently making a diagnosis of “arteriosclerosis of blood vessels.” But is it worth it to thicken the colors, because it is not always bad? Disseminate the myths that accumulated around this substance, we asked a professional nutritionist
We think that any cholesterol is harmful and
This is not true. Cholesterol is a fat-like substance that forms part of the body’s cellular membranes and feels in the synthesis of bile acids, vitamins, hormones, and the development of bone tissue. In the human body, cholesterol is not found in its pure form, since this substance usually works in a team with proteins and fats, which biochemists call lipoproteins. These lipoproteins can be of low density (LDL) and high density (HDL). The first LDL is considered to be “bad”, as it is felt in the formation of cholesterol plaques on the stacks of blood vessels. And high-density lipoproteins, on the contrary, capture and remove it deposits. For this HDL and called “good.” With an ideal metabolism, the levels of LDL and HDL coincide, and then the human vessels remain as pure as in infants.
what are the signs of high cholesterol
We think that enters the body only with food
Not true. Two-thirds of the cholesterol the body produces independently – at its own “factories”, which include the liver, adrenal glands, ovaries, intestinal walls. All the rest of the cholesterol we get with food of animal origin: with meat, eggs, sour cream, whole milk, cream, hard cheese, butter.
We think that the lower the cholesterol level in the blood, the better
Considering the fact that is one of the most important products of metabolism, its content in human blood is determined by strict limits. For a full-fledged work of the body, the amount of this substance should not exceed 5 mmol / l, but it should not be lower than this indicator since too low cholesterol content is also bad. This is insisted by scientists from the University of Hawaii, who concluded that a low level of it by 30% increases the mortality rate among the elderly.
We think that the most dangerous foods are eggs and meat
Not at all. Scary is not so many cholesterol-containing foods, as their excess. Take, for example, red meat, although it is considered the leader in the content of saturated fats, with proper use (accompanied by salads from raw vegetables and greens), there will not be much harm to health. Remember, our body is a self-regulating system, and therefore, with an excess of dietary cholesterol, immediately reduces the production of its own. Therefore, doctors consider it permissible to consume 200 g of low-fat red meat per day. But the number of chicken eggs should not exceed three per week since one yolk contains about 275 mg of it, which slightly falls short of the daily norm (300 mg).
We think that the diet will save from atherosclerosis
Not only. The cardiologist from Rhode Island Paul Thompson has proved that intensive exercise is one of the best ways to raise the level of protective HDL and to remove the cholesterol blockade accumulated in the arteries. In addition, physical activity an hour after a meal cleans the blood of fat, and, therefore, do not give him a chance to settle on the walls of blood vessels.
We think that the main enemies of cholesterol are fruits
True. But in addition to fruits, there is another excellent weapon for fighting it – beans (beans, beans, asparagus, peas, lentils, soybeans). They contain a large number of pectins that bind bad and are excreted from the body. If you do not like legumes, supplement your diet with other products “cholesterol-haters”: cabbage, carrots, apples, aubergines, pears, citrus fruits.