Cholesterol is a fat-like substance that helps the body produce new cells, hormones, and insulating nerves. The cholesterol required by the body is mainly produced by the liver. However, food can also increase the cholesterol content, such as meat, milk, eggs and other animal products.
Cholesterol flows in the blood in the form of low density lipoprotein and high density lipoprotein, which is also known as Bad cholesterol. And HDL, on the contrary, is considered good cholesterol because it has the ability to remove cholesterol from the blood. If there is too much cholesterol in the body, the risk of developing heart disease is high.
The association between cholesterol and heart disease
When blood contains too much cholesterol, the content of cholesterol in the walls of the arteries increases, leading to heart disease of Atherosclerosis, narrowing the arteries. This slows down blood flow and even prevents blood from flowing back to the myocardial. Blood’s task is to deliver oxygen to the heart, so chest pain can occur if the heart does not get enough blood and oxygen. More seriously, if these obstructions completely stop the blood supply to a part of the heart, it can lead to a heart attack. As mentioned above, the main cause of arterial clogging is bad cholesterol.
Triglycerides are another fat in the blood and are also believed to be associated with heart disease when at a high point.
Sources of cholesterol in the diet: Trans fats and saturated fats
Trans fat increases bad cholesterol and lowers good cholesterol. And, besides being of no nutritional value, trans fats can put you at risk of heart disease. Most trans fats are found in many types of processed foods. To avoid intake of trans fats, avoid foods with PHOs (partial hydrogenated oil) or products.
You can also find bad cholesterol in saturated fats, which should only ingest a little. The following are the sources of saturated fats:
Highly processed meat
Palm oil and coconut oil
Whole Dairy Products
The result of excessive intake of these high cholesterol foods, combined with fast and processed foods, is obesity and overweight, which can definitely put you at high risk of heart disease and other health problems.
Too high cholesterol is usually asymptomatic
Usually, there is no symptomatic when there is high cholesterol. Therefore, it is difficult for many to realize that they have high cholesterol. To find a direct way to reduce cholesterol, it is important to test and understand your cholesterol index. This test is called lipoprotein blood test, including: total cholesterol level, bad cholesterol, good cholesterol and triglycerides.
In the US dietary guidelines for 2010, there are special restrictions on cholesterol intake, which can not exceed 300 mg per day. Although dietary guidelines for 2015 to 2020 do not contain specific restrictions, it is strongly recommended to eat as few foods as possible. Studies and trials have shown that healthy eating patterns with low cholesterol content can reduce the risk of heart disease in adults.
Methods to reduce the risk of heart disease include the following 4 points:
Be careful not to overweight.
Choose a diet rich in vegetables, fruits and whole grains.
Conduct an annual health check, especially if there is a family history of heart disease.