Excessive intake of foods high in calories is the most important factor that causes cholesterol to rise. (Image source: Adobe Stock)
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cholesterolbinds to proteins in the blood ilipoproteinCholesterol exists in different forms, including high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and very low-density lipoprotein cholesterol. The level of low density lipoprotein, or depends on each different group of people. If you are slightly fatter, lower LDL levels are better. If you are very thin, stop chasing low density lipoprotein. When you are particularly deficient in nutrition, you increase the risk of esophageal cancer and gastric cancer, so everything must be balanced.
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The four items in the blood lipid test are total cholesterol, triglycerides, high-density lipoprotein cholesterol (“good cholesterol”), and low-density lipoprotein cholesterol (“bad cholesterol”).
In addition to paying attention to the value of total cholesterol, everyone should pay more attention to the index of low-density lipoprotein cholesterol, that is, “bad cholesterol” It is closely related to cardiovascular and cerebrovascular diseases. of arteriosclerosis and cardiovascular and cerebrovascular diseases “Number One Killer”!
High levels of “bad cholesterol” will damage the endothelium of blood vessels, causing lipid plaques (ie, atherosclerosis) to form on the walls of blood vessels. The plaques gradually increase, leading to narrowing of blood vessels, leading to to ischemia such as coronary. heart disease and stroke cardiovascular and cerebrovascular diseases.
Causes of Rapid Increase in Cholesterol Levels
In general, high cholesterol is related to many factors such as genetics, age, diet and exercise. Lifestyle may still be the main factor in the increase in cholesterol levels, which mainly consists of three aspects:
1. Changes in the dietary structure
Excessive intake of saturated fat (foods high in calories such as fatty meat, animal offal, and fried food) is the most important factor that causes cholesterol to rise. Conversely, insufficient intake of vegetables, fruits, etc., and a lack of essential nutrients such as vitamins will reduce the key enzyme cofactors involved in cholesterol metabolism, leading to the accumulation of cholesterol in the body.
2. overweight and less activity
Obesity, especially abdominal obesity, is mainly due to eating more and moving less. Too little physical activity will increase low-density lipoprotein and decrease high-density lipoprotein, forming a vicious cycle.
3. High mental stress
As the pace of life continues to accelerate, some people will rely on high sugar, high fat and other high calorie foods to relieve stress, and this will lead to increased cholesterol in the long run.
6 Nutrients Are the “Nemesis” of “Bad Cholesterol”
The 6 nutrients can be called the “nemesis” of “bad cholesterol”, and you are advised to add more on the basis of a balanced diet. (Image source: Adobe Stock)
In the daily diet, the following 6 nutrients can be called the “killer” of “bad cholesterol”, and you are advised to add more on the basis of a balanced diet.
1. dietary fiber
The main sources include: fruits and vegetables, grains, nuts, beans, etc.
It is recommended that adults eat 25-35 grams per day, which is about 3 dishes of vegetables and 2 portions of fruit, and replace white rice with multi-grain rice, which can easily meet the daily needs.
2. Carotenoids
The main sources include: papaya, mango, tomato, pumpkin, sweet potato, carrot, etc.
It is recommended that everyone consumes 6 mg of carotenoids per day, and eats around 6 portions of fruit and vegetables (around 500 grams), which must include 2 to 3 portions of yellow, green and red fruit and vegetables to meet with the standard.
3. Vitamin B2
It is recommended that you take 1.6 mg of vitamin B2 per day. Animal liver, dark green vegetables, beans, nuts, whole grains, and dairy products are all rich in vitamin B2.
4. Niacin
The main sources include: animal liver, lean pork, poultry, fish, eggs, peanuts, avocados, walnuts, whole grains, etc.
The best daily intake is 12 mg to 18 mg, which is roughly equal to 100 grams of pork liver and a bowl and a half of five-grain rice.
5. Vitamin C
It is recommended to take 100 mg of vitamin C per day. The best dietary source is fresh fruit and vegetables. Eating 2 oranges and 2 kiwis a day can meet the requirements.
6. Potassium
Lean beef, fish, shellfish, peanuts, mushrooms, soybeans, mushrooms, tomatoes, peas, etc. are all high quality sources of potassium in the diet.
Replacing part of the main food with potatoes and beans, and eating more fruits and vegetables can meet the needs of the human body.
Responsible editor: Lian Xin
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