CHOLESTEROL-FREE HEALTHY LIVING

Is CHOLESTEROL it ...?

Cholesterol is a fat component that is in need by the body, either in the formation of energy as well as in the formation of cell walls in the body. Cholesterol is needed is normally produced by the body in the right amount of cholesterol but may increase in number in accordance with the intake of food that enters the body
Benefits CHOLESTEROL
Cholesterol has several important roles in the body, among others;
1. Cholesterol as an important component of fat as a source of energy for the body other than
Carbohydrates and proteins.
2. Cholesterol plays an important role in the production of sex hormones, vitamin D and for brain and nerve function
3. Cholesterol in the need to maintain the cell wall and other body functions
Types of Cholesterol
There are various kinds of cholesterol in the blood of good cholesterol is called High Density Lipoproteins (HDL) and bad cholesterol that is Low Density Lipoproteins (LDL) and triglycerides
Cholesterol 80% is derived from the body (liver) and 20% were from outside the body (nutrients) to the various functions in the body
The negative impact of elevated levels of cholesterol exceeds the normal number
Increased levels of bad cholesterol in the blood can increase the risk of various diseases. High cholesterol will accumulate in the arterial wall thus forming a kind of plaque that causes the artery walls become stiff and narrowed blood vessels cavity. This process is known by the name of atherosclerosis. Atherosclerosis can occur in arteries in the brain, heart, kidneys, other vital organs, as well as arm and leg. When atherosclerosis occurs in the arteries leading to the brain (carotid artery), it could be a stroke. If occurs in the arteries leading to the heart (coronary arteries), heart attack can occur.
In addition to a balanced diet that is not heredity, being overweight, lack of physical activity and exercise, alcohol consumption, and smoking is a common cause of high cholesterol. While the disease conditions that can trigger high blood cholesterol are diabetes, kidney disease and liver disease.
Triglyceride is a disease of bad cholesterol in the body that if an increase beyond normal levels of the body can cause an increase in the occurrence of blockage of blood vessels of heart and brain. This happens because when together with high levels of LDL and low HDL cholesterol was

HOW TO AVOID RISK FACTORS
HIS HIGH CHOLESTEROL LEVELS
Changes in lifestyle be the primary determinant in lowering the risk of increasing cholesterol in the blood, namely:
1. Consume food as needed.
Balanced diet is a diet that consists of
• 60% of calories derived from carbohydrates
• 15% of calories derived from protein
• 25% of calories derived from fat
• 10% of calories derived from saturated fat
Excess calories can be causes of excessive intake (eating more) or use a little energy (less activity). Excess calories derived primarily from carbohydrates can cause elevated triglyceride levels.
• Examples of high carbohydrate foods that contain rice, cakes, snacks, noodles, bread
• Examples of foods containing high animal protein are tofu, tempeh, beans
2. Lowering your intake of saturated fat
• Saturated fats are mainly derived from palm oil, coconut milk and all oils such as corn, soybean oil and others who have high heating or heated repeatedly
• Excess saturated fat would lead to increased levels of LDL cholesterol.
3. Keep saturated fat intake remained both in quantity and quality.
• Oil is not saturated mainly found in marine fish and vegetable oil or olive oil is not heated to high heat or preheat repeatedly.
• Intake of unsaturated fats will be able to raise levels of HDL cholesterol, and prevent the formation of deposits in blood vessels.
4. Lowering cholesterol intake
• cholesterol mainly found in fat from animals, offal, egg yolks, and seafood (except fish)
5. Eat more fiber in the diet daily.
• Fiber is found in many fruits (eg apple, pear and eat with the skin) and vegetables. As for vegetables and fruits that are beneficial in lowering cholesterol include avocado, grapes, soy, garlic, green tea.
• The fiber is recommended at 25-40 g / day, equivalent to 6 red apples with the skin or 6 cups of vegetables.
• Fiber serves to bind fat from food in the digestive process, thereby preventing elevated levels of LDL cholesterol.
6. Changing cooking methods
• We recommend that you cook the food but not by way of frying by boiling, steaming or burning without the oil and butter.
• Cooking oil from unsaturated fatty acids should not be used for frying oil but are used for prayers, so that has a positive effect on increasing HDL cholesterol and the prevention of deposits in blood vessels.
7. Doing regular physical activity.
• It is advisable to perform aerobic exercise (brisk walk, jog, bicycle, swimming, etc.) are teratur3 - 5 times per week, for 30-60 minutes / day, with a pulse during exercise at 70-80 % (220 - age)
• Regular exercise will help increase levels of HDL cholesterol
• When doing a sports road, jog as well as his use of appropriate athletic shoes to prevent injury to joints.
8. Stop smoking
• Smoking in trust can lead to thickening or narrowing of the arteries (atherosclerosis)