Tag Archives: HDL

The Good Cholesterol (HDL), The Bad Cholesterol (LDL), What Is It Exactly?

We have all heard of cholesterol. We know that there is good cholesterol and bad cholesterol. But what is it exactly? And why do some people have excess cholesterol? Zoom on this problem that affects nearly 20% of the population. What is cholesterol?

Cholesterol is essential for proper functioning of the body, but it can also be harmful when it comes to bad cholesterol. The membranes surrounding the cells consist in part of cholesterol. This lipid belonging to the sterol family is also essential for the production of hormones produced by the genital and adrenal glands. Cholesterol comes from 70% of the liver and 30% of the diet.

There are two types of cholesterol: LDL cholesterol for Low-Density Lipoproteins also called bad cholesterol and HDL cholesterol for High-Density Lipoproteins also called good cholesterol. The bad cholesterol is found mostly in the blood and is deposited in the arteries. Eventually, this can cause cardiovascular risks. The good cholesterol plays a restorative role by capturing the excess of bad cholesterol in the blood and dragging it towards the liver so that it is eliminated.

A blood test can be used to determine the levels of good and bad cholesterol. The normal level of total cholesterol in the blood is considered to be less than 2.0 grams per liter.

Risks of cholesterol

Too high a cholesterol level combined with an excess of triglycerides cause hyperlipidemia. This high level of lipids in the blood eventually causes hardening and thickening of the arteries and increases the risk of clots forming in the blood. A clot can clog an artery and cause a heart attack. Cardiovascular disorders are the leading cause of death in the world.

Causes of cholesterol

One of the main factors that contribute to the occurrence of excess cholesterol in the blood is diet. Eating foods high in saturated fat and dietary cholesterol increases the risk of cholesterol and heart disease.Overweight and obesity also promote bad cholesterol at the expense of good. However, thin people can also be affected by cholesterol. Heredity and age can also be taken into account. Some individuals also have a liver that assimilates cholesterol less well.

People with type 2 diabetes are also more prone to cholesterol. Finally, smoking but also stress can increase cholesterol levels in the blood.

What are the symptoms of cholesterol?

Excess cholesterol is asymptomatic. This is why some complications may occur even before the person realizes his cholesterol problem. Excess cholesterol causes deposits on the walls of the arteries. These deposits can lead to angina pectoris. More importantly, a blood clot can come off and clog different arteries causing infarction, stroke or kidney failure.

Prevention and treatment of cholesterol

For people suffering from low or moderate hypercholesterolemia, it is sometimes enough to change their eating habits to find a normal cholesterol level. For people who are high, taking medication is necessary to balance cholesterol levels in the blood. Cholesterol can be prevented by eating a healthy and balanced diet, exercising regularly, and reducing alcohol consumption.


Here are some dietary tips that help prevent bad cholesterol :

  • Avoid saturated fats of animal origin such as butter, fatty meats, cold meats and foods high in cholesterol (egg yolks, offal, cream).
  • Favor polyunsaturated and monounsaturated fats of plant origin such as olive, sunflower, rapeseed, walnut, common seed, as well as fish, veal and poultry.
  • Avoid drinking alcohol and smoking.

Thanks for reading. [MK]

How To Reduce Cholesterol With Diet – 5 Foods to Lower Cholesterol Levels

The diet can play an important role in lowering the level of bad blood cholesterol. Discover five foods that can significantly lower your cholesterol levels and protect your heart!  

1) Oatmeal and oat bran

Oat flakes contain soluble fiber (unlike most vegetables that consist of insoluble fiber), which help reduce the low density lipoprotein (LDL) or “bad” cholesterol in the blood. Soluble fiber works by reducing the absorption of cholesterol in the gut. Soluble fiber is also found in foods such as beans, apples, pears, psyllium, barley and prunes. Ten grams or more of soluble fiber a day significantly decreases your total cholesterol and LDL levels. Eating one and a half cups of ready-to-serve oatmeal provides about 6 grams of fiber. If you add fruits such as bananas, apples and pears to your diet, you will easily be able to ingest a minimum of 10 grams of fiber each day for a markedly improved health check. If you do not particularly like oats, then eat barley that has the same properties. It’s also not the taste of the food that makes it a fast or slow sugar! Some say to themselves, ” Ah! This food has a sweet taste, so it is fast, it does not, it is surely slow. Take the example of rice. What taste does it have? Sweet? No, and yet it is composed of fast sugars!     walnuts,-almonds,-hazelnuts

2) Walnuts, Almonds, Hazelnuts and Others …

Studies have shown that nuts can significantly reduce blood cholesterol levels. Rich in polyunsaturated fatty acids, nuts also help keep blood vessels healthy and elastic. Almonds and other nuts seem to have a similar effect. Eating each day a handful (about 40 grams) of most nuts such as almonds, hazelnuts, peanuts, pistachios and others, reduces the risk of heart disease. Are not nuts high in calories? Yes of course ! Only, we do not tell you to eat a ton _ Just a handful! To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of adding cheese to your mixed salad, put in a handful of nuts or almonds and you’re done!     fish-and-omega-3-acids

3) Fish and Omega-3 Acids

Regularly eating fatty fish contributes to the cholesterol-lowering action of a balanced diet because of the high levels of omega-3 fatty acids they contain. Saturated fatty acids (contained in red meat, poultry, milk, butter) tend to raise cholesterol levels and lead to a risk of coronary heart disease. In contrast, the omega-3 polyunsaturated fatty acids found in cold-water fish are allied with the heart in that they help reduce the risk of blood clots (thrombosis), reduce triglyceride levels, decrease Atherosclerosis plaque growth and lower blood pressure. In people who have had a heart attack, fish oil (for its omega-3 fatty acids) significantly reduces the risk of sudden death. Doctors recommend eating at least two servings of fish a week. The fish richest in omega-3 fatty acids are mackerel, lake trout, herring, anchovies, sardines, tuna and salmon. However, be careful not to fry them! If you do not like fish, you can also get omega-3 fatty acids in the consumption of flaxseed oil, nut oil or rapeseed oil.     olive-oil

4) Olive Oil

Olive oil contains a powerful blend of antioxidants that can reduce your “bad” cholesterol (LDL) while leaving your “good” (HDL) cholesterol intact. Consume 2 tablespoons (23 grams) of olive oil a day for benefits on the cardiovascular system. Some study recommends that the cholesterol-lowering results of olive oil are even higher if you choose extra virgin olive oil (the oil is less processed and contains more antioxidants).     enriched-foods-in-sterols-or-stanols

5) Enriched Foods in Sterols or Stanols

There are currently more and more food products fortified with sterols or stanols. Sterols or stanols are substances found in plants that help partially block the absorption of cholesterol in the gut. Margarine, yogurt and orange juice drinks supplemented with plant sterols can help lower LDL cholesterol by more than 10 percent. The daily amount of plant sterols needed to increase benefits on blood cholesterol level is at least 2 grams.   If you would like to receive health updates, please click the link Healthy Living There are also many easy to read helpful articles and information which can inspire you to reach your quality of life Thanks for reading.[MK]