What is High Cholesterol?
Cholesterol is a fat-like material that provides structure for your body's cells. Your liver makes most of the cholesterol your body needs, but you also get some from the foods you eat.The fat and cholesterol you eat are absorbed in the intestine and transported to the liver. The liver converts fat into cholesterol, and releases cholesterol into the bloodstream. There are two main types of cholesterol: low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). High levels of LDL cholesterol are linked to atherosclerosis, which is the accumulation of cholesterol-rich fatty deposits in arteries. This can cause arteries to narrow or become blocked, slowing or stopping the flow of blood to vital organs, especially the heart and brain. Atherosclerosis affecting the heart is called coronary artery disease, and it can cause a heart attack. When atherosclerosis blocks arteries that supply blood to the brain, it can cause a stroke
EFFECT OF EXCESS
Too much cholesterol can cause a sticky substance (plaque) to build up in your blood vessels. This plaque can block blood vessels and cause heart attacks and strokes.Most people with high cholesterol feel healthy and don't have symptoms. The only way to know if you have high cholesterol is to have your cholesterol checked. You should have your cholesterol regularly checked if: You are a man 35 years or older. You are a woman of any age or a younger man and have risk factors for heart disease or stroke such as: Smoking. Diabetes. High blood pressure. Overweight. A family history of heart attacks or strokes before age 50 in male relatives or before age 60 in female relative.
NOTE:: The Daily value of cholesterol is 300mg or below.
High cholesterol increases the risk of other conditions. Some of these conditions include:
Coronary heart disease
The main risk associated with high cholesterol is coronary heart disease (CHD). Your blood cholesterol level can increase the risk of getting heart disease. If your cholesterol is too high, it builds up on the walls of your arteries. Over time, this buildup (called plaque) causes hardening of the arteries (atherosclerosis). This condition causes arteries to become narrowed, slowing blood flow to the heart. The narrowed blood vessels reduce blood flow to the heart. This can result in angina (chest pain) or in a heart attack in cases when a blood vessel is blocked completely.
Stroke
Stroke can result if the blood supply to part of the brain is reduced. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain becomes blocked or bursts. When stroke occurs, part of the brain cannot get the blood and oxygen it needs, so it starts to die.
Peripheral vascular disease
High cholesterol also has been linked to peripheral vascular disease (PAD), which refers to diseases of blood vessels outside the heart and brain. In PAD, fatty deposits build up along artery walls and affect blood circulation, mainly in arteries leading to the legs and feet.
Type 2 Diabetes
Type 2 diabetes is another disease linked to high cholesterol because diabetes can affect the different cholesterol levels. Even if blood sugar control is good, people with diabetes tend to have increased triglycerides, decreased HDL, and sometimes increased LDL. This increases the likelihood of developing narrowing in the arteries.
High blood pressure
High blood pressure (hypertension) and high cholesterol also are linked. When the arteries become hardened and narrowed with cholesterol plaque and calcium (atherosclerosis), the heart has to strain much harder to pump blood through them. As a result, blood pressure becomes abnormally high.
FOODS WITH LOW CHOLESTEROL
Here are some examples of food that u might want to try out,that are low in cholesterol.......
#1: Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction:18%1,2,37
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil, canola oil, peanut oil, and avocados is the most powerful thing you can do to achieve a drastic reduction in your LDL cholesterol. Specifically a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL(low density lipoprotein )
#2: Bran (Oat, Rice)
Cholesterol Reduction:7-14%3-5
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers.
#3: Flax Seeds
Cholesterol Reduction:8-14%6,7
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%,6 and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia).7 In both studies the flax seeds where consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.
#4: Garlic
Cholesterol Reduction:9-12%8,9
Studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%.8,9 Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.
#5: Almonds
Cholesterol Reduction:7-10%10-12
Several studes report that eating up to a cup of almonds can reduce cholesterol levels by up to 10%. In a dose response study it was found that half a cup of almonds reduces cholesterol by 5% and 1 cup causes the full 10% reduction.11 As almonds are a high calorie food, it is not recommended that you eat more that a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
#6: Lycopene Foods
Cholesterol Reduction:0-17%13,14
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction13,14 while other studies find no difference.15,16 Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.
#7: Walnuts and Pistachios
Cholesterol Reduction:10%17-21
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. This is esepcially true when the fats from the nuts replace consumption of other high cholesterol fats. Consuming around 30 grams of walnuts, or having the nuts be about 20-30% of total caloric intake is necessary to achieve the cholesterol lowering benefits.
#8: Whole Barley
Cholesterol Reduction:7-10%22,23
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products.22 Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley.
#9: Dark Chocolate and Plant Sterols
Cholesterol Reduction:2-5%24,25
The plant sterols and cocoa flavanols in dark non-milk chocolate have been shown to reduce cholesterol by 2-5%. Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%.25 However, this reduction is largley due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol.
#10: Green Tea
Cholesterol Reduction:2-5%26
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as. green tea can lower cholesterol by 2-5%.26 Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages.
Cholesterol is a fat-like material that provides structure for your body's cells. Your liver makes most of the cholesterol your body needs, but you also get some from the foods you eat.The fat and cholesterol you eat are absorbed in the intestine and transported to the liver. The liver converts fat into cholesterol, and releases cholesterol into the bloodstream. There are two main types of cholesterol: low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and high-density lipoprotein (HDL) cholesterol (the "good" cholesterol). High levels of LDL cholesterol are linked to atherosclerosis, which is the accumulation of cholesterol-rich fatty deposits in arteries. This can cause arteries to narrow or become blocked, slowing or stopping the flow of blood to vital organs, especially the heart and brain. Atherosclerosis affecting the heart is called coronary artery disease, and it can cause a heart attack. When atherosclerosis blocks arteries that supply blood to the brain, it can cause a stroke
EFFECT OF EXCESS
Too much cholesterol can cause a sticky substance (plaque) to build up in your blood vessels. This plaque can block blood vessels and cause heart attacks and strokes.Most people with high cholesterol feel healthy and don't have symptoms. The only way to know if you have high cholesterol is to have your cholesterol checked. You should have your cholesterol regularly checked if: You are a man 35 years or older. You are a woman of any age or a younger man and have risk factors for heart disease or stroke such as: Smoking. Diabetes. High blood pressure. Overweight. A family history of heart attacks or strokes before age 50 in male relatives or before age 60 in female relative.
NOTE:: The Daily value of cholesterol is 300mg or below.
High cholesterol increases the risk of other conditions. Some of these conditions include:
Coronary heart disease
The main risk associated with high cholesterol is coronary heart disease (CHD). Your blood cholesterol level can increase the risk of getting heart disease. If your cholesterol is too high, it builds up on the walls of your arteries. Over time, this buildup (called plaque) causes hardening of the arteries (atherosclerosis). This condition causes arteries to become narrowed, slowing blood flow to the heart. The narrowed blood vessels reduce blood flow to the heart. This can result in angina (chest pain) or in a heart attack in cases when a blood vessel is blocked completely.
Stroke
Stroke can result if the blood supply to part of the brain is reduced. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain becomes blocked or bursts. When stroke occurs, part of the brain cannot get the blood and oxygen it needs, so it starts to die.
Peripheral vascular disease
High cholesterol also has been linked to peripheral vascular disease (PAD), which refers to diseases of blood vessels outside the heart and brain. In PAD, fatty deposits build up along artery walls and affect blood circulation, mainly in arteries leading to the legs and feet.
Type 2 Diabetes
Type 2 diabetes is another disease linked to high cholesterol because diabetes can affect the different cholesterol levels. Even if blood sugar control is good, people with diabetes tend to have increased triglycerides, decreased HDL, and sometimes increased LDL. This increases the likelihood of developing narrowing in the arteries.
High blood pressure
High blood pressure (hypertension) and high cholesterol also are linked. When the arteries become hardened and narrowed with cholesterol plaque and calcium (atherosclerosis), the heart has to strain much harder to pump blood through them. As a result, blood pressure becomes abnormally high.
FOODS WITH LOW CHOLESTEROL
Here are some examples of food that u might want to try out,that are low in cholesterol.......
#1: Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction:18%1,2,37
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil, canola oil, peanut oil, and avocados is the most powerful thing you can do to achieve a drastic reduction in your LDL cholesterol. Specifically a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL(low density lipoprotein )
#2: Bran (Oat, Rice)
Cholesterol Reduction:7-14%3-5
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers.
#3: Flax Seeds
Cholesterol Reduction:8-14%6,7
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%,6 and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia).7 In both studies the flax seeds where consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.
#4: Garlic
Cholesterol Reduction:9-12%8,9
Studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%.8,9 Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.
#5: Almonds
Cholesterol Reduction:7-10%10-12
Several studes report that eating up to a cup of almonds can reduce cholesterol levels by up to 10%. In a dose response study it was found that half a cup of almonds reduces cholesterol by 5% and 1 cup causes the full 10% reduction.11 As almonds are a high calorie food, it is not recommended that you eat more that a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
#6: Lycopene Foods
Cholesterol Reduction:0-17%13,14
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction13,14 while other studies find no difference.15,16 Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.
#7: Walnuts and Pistachios
Cholesterol Reduction:10%17-21
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. This is esepcially true when the fats from the nuts replace consumption of other high cholesterol fats. Consuming around 30 grams of walnuts, or having the nuts be about 20-30% of total caloric intake is necessary to achieve the cholesterol lowering benefits.
#8: Whole Barley
Cholesterol Reduction:7-10%22,23
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products.22 Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley.
#9: Dark Chocolate and Plant Sterols
Cholesterol Reduction:2-5%24,25
The plant sterols and cocoa flavanols in dark non-milk chocolate have been shown to reduce cholesterol by 2-5%. Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%.25 However, this reduction is largley due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol.
#10: Green Tea
Cholesterol Reduction:2-5%26
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as. green tea can lower cholesterol by 2-5%.26 Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages.
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