Good and bad cholesterol, know what good and bad cholesterol is
Only substances such as wax or fat that are produced in the body by the liver are called cholesterol or lipid. It is necessary to have the right amount of cholesterol in the body to perform different types of bodily functions. Cholesterol is required for the production of cell membranes, vitamin D, digestion, and many other hormones such as estrogen, progesterone, testosterone, cortisol, and aldosterone. Apart from this, cholesterol is also present in bile salts (bile salts) which aids in the proper digestion of fat. In addition, cholesterol also aids in the absorption of vitamins A, D, E, and K in the body. Vitamin D is only produced in the body with the help of cholesterol in the presence of sunlight.
Cholesterol is present in the blood as a structural fluid composed of proteins and lipids and this element containing cholesterol and proteins is called a lipoprotein. Lipoproteins help in the transfer of cholesterol to other organs of the body through the bloodstream. There are mainly two types of lipoproteins:
1. High-density lipoprotein (HDL) cholesterol
This type of lipoprotein has more proteins than fats. This is called good or good cholesterol. High levels of HDL cholesterol are considered beneficial and protective of your heart. When HDL cholesterol in the body is high, the risk of cardiovascular disease is smaller. (Good and bad cholesterol, know what good and bad cholesterol is)
2. Low-density lipoprotein (LDL) cholesterol
This lipoprotein has a higher amount of fat than protein and is therefore known as bad or bad cholesterol. When the LDL cholesterol level in the body is high, the risk of heart disease increases. Too much bad cholesterol increases the risk of chest pain, heart attack, stroke or diabetes. (Good and bad cholesterol, know what good and bad cholesterol is)
HDL and LDL functions
Since most HDL or good cholesterol is made up of proteins, the main function of taking up cholesterol from various cells of the body and taking it to the liver to destroy it is good cholesterol. This process cleans cholesterol from the body. As already mentioned, if the body maintains high levels of good cholesterol, the body gains protection against heart disease, and if the level of good cholesterol falls, the risk of coronary artery disease increases.
On the other hand, only a quarter of LDL or bad cholesterol is protein and the rest is fat. Although it helps in repairing the damaged cells, as its level in the body increases, it starts to accumulate in the inner walls of the arteries, narrowing the arteries and making it difficult for enough blood to flow some heart disease and The risk of stroke is increasing.
Cause cholesterol to rise
Bad cholesterol can increase in the body for the following reasons
Eating pattern: If you follow such a diet in which the amount of saturated fat is high, the amount of LDL or bad cholesterol in the blood increases. Cold cuts, dairy products, poultry, coconut oil, palm oil, butter, chocolate, over-fried foods, processed foods, and bakery products fall into this category. Apart from this, a high intake of fried foods in trans fat also increases the amount of bad cholesterol in the blood.
sedentary or inactive lifestyle: If a person does not engage in physical activity during their daily lifestyle, sitting at all times, this also increases the amount of LDL or bad cholesterol in the blood and the protective effect of good cholesterol, ie HDL, begins to decline. Apart from this, the problem of obesity also hinders the circulation of fat in the blood.
By smoke: If a person smokes for a long time, their blood vessels begin to harden, which leads to increased blood pressure, increases the oxygen demand of the heart, and can cause a disease related to fat metabolism, which has good cholesterol in the blood. Or the HDH level starts to drop. All of these factors together cause cardiovascular disease.
Diseases: Cholesterol levels also rise due to PCOS, hypothyroidism, diabetes, kidney disease, HIV, and autoimmune diseases such as rheumatoid arthritis, psoriasis, etc.
Ways to Lower Cholesterol
By making necessary lifestyle changes and adopting a few tips, you can not only reduce the problem of high cholesterol but also prevent it:
Don’t eat these things
Your food plays the most important role in preventing an increase in blood cholesterol levels. Don’t eat too much-saturated fat in your food. Do not overeat meat, eggs, processed foods, fried roasts, dairy products, etc.
Eat these things more
Change your eating habits. Use low-fat or low-fat milk instead of whole milk and vegetable oil for cooking. Include whole grains, fish, nuts, fruits and vegetables, and chicken in your diet. Eat foods rich in fiber and avoid foods and drinks with too much sugar.
Maintain activity throughout the day
If you don’t engage in physical activity all day, it starts to reduce the amount of HDL or good cholesterol in your blood. Do 45 minutes of aerobic exercise 3 to 4 times a week. This helps to control bad cholesterol. Apart from this, walking, running, jogging, swimming and dancing, etc. will also help keep you active and control cholesterol levels.
Also read: 9 Amazing Benefits of melon seeds
Maintain correct bodyweight
If you are overweight or obese, it also increases the level of bad cholesterol or LDL and lowers good cholesterol or HDL. If you lose weight in such a situation, it can also help you a lot.