Cholesterol is known as fat and bad by everyone, but cholesterol is a substance produced in our body, similar to the fat our body needs, but its functions are not the same. Absorption of fats is provided by bile. Cholesterol forms the structure of bile. There is cholesterol in our blood. The important thing is that we can keep this cholesterol level within normal ranges. It is examined as HDL cholesterol and LDL cholesterol according to their density and functions.
HDL cholesterol: It is high density lipoprotein. It is known as benign cholesterol because excess cholesterol is brought to the liver with the help of the vein and from there the excess cholesterol is broken down and excreted.
LDL cholesterol: It is a low-density lipoprotein. It is known to be malignant because when the fat content in the blood increases, platelets and white blood cells become sticky and swallow LDL cholesterol, and subsequently, diseases such as arteriosclerosis and vascular occlusion begin to appear.
WHAT SHOULD WE DO TO LOWER OUR BLOOD CHOLESTEROL?
Although high fat content is the cause of all diseases, it is also a factor that increases our cholesterol. Cholesterol is in the structure of bile, and the absorption of fats is provided by bile, so reducing the fat content will have a positive effect. What we need to pay attention to when consuming fat is the ratio of saturated fat and unsaturated fat. We need to prefer the saturated fat ratio to the unsaturated fat ratio. There is no cholesterol in plants. When choosing our foods, we need to consume foods with low cholesterol levels. We need to be careful about our fiber consumption. The amount of fiber we should consume per day is 25-30 grams. Being overweight is one of the main reasons why you encounter health problems. If this is the case, consult a dietician. Another important factor besides nutrition is exercise. Make sure you do your physical activity for at least 30 minutes every day.
CONSUMABLE FOODS: Olive oil or other oils containing oleic acid should be used. Bread, bulgur and pasta made from whole grains can be consumed. Increasing soy consumption will reduce your cholesterol level.
FOODS THAT ARE NOT CORRECT TO CONSUME: Delicatessen products should not be consumed. cake, pastry, Cake consumption should be avoided. Fats with high saturated fat content, which will increase your cholesterol, should not be consumed. Milk, yoghurt and cheese should be consumed fat-free or semi-fat from the age of 2, rather than fatty ones.
WHAT DO THE STUDIES SAY?
The research was conducted on 2 groups of students. The diameters of all students' arm arteries were measured before breakfast. Then, his arms were tightened with a blood pressure cuff and the blood flow to the forearm was blocked. They waited for about 5 minutes and then looked at how long it took for their arms to return to normal. After these procedures, the students were divided into two groups and the only difference in their breakfast was that one group was given oil, while the other group was not given oil. And they did the procedure on his arms again. No change was observed in those who did not consume fat. In those who consume fat, the response time of the arteries is prolonged. From here we see how much fat, even in small amounts, affects our vessels.
In a study conducted with a drug that lowers cholesterol below 150mg/dl, although people's cholesterol was lowered with the drug, after a while they relapsed and died of cardiovascular diseases. When the reason for this was investigated, it was seen that people only took medication and did not make any changes in their diet. From here we understand that only medicine cannot be effective and nutrition is the biggest factor.
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