Cholesterol: Nature, Importance, and Disadvantages.

Cholesterol in the body is also a strange thing. Cholesterol is actually a type of protein, called a lipoprotein.  The good cholesterol is called HDL and the bad cholesterol is called LDL. The good's job is to strengthen the body's cells and prevent LDL attacks,

HDL cholesterol has been considered an important component of the body's cells and cellular systems. But according to a recent study conducted in Japan, 'good cholesterol' can also cause heart diseases, but only if When HDL becomes too high in the body. In this regard, 43,000 people, aged 40 to 89 years, were part of a study for twelve years. This research has shown that people who have HDL cholesterol levels greater than 90 mg/dl are more likely to have heart disease. The risk of dying from diabetes is 2.4 times greater than that of people with HDL levels between 40 and 59 mg/dl.

The amount of cholesterol in a normal person's body is about 100 grams or a little more. Cholesterol is formed and accumulated in the body. An adequate amount of it is necessary for the production of necessary hormones in the body and to help the digestive system. Different types of food such as meat, eggs, milk, butter, ghee, etc. contain a lot of cholesterol.  the amount of cholesterol in the blood increases by eating the same food. When the amount of cholesterol in the blood increases, it can accumulate in the lining of the blood vessels and form fatty deposits, obstructing the normal or normal flow of blood and causing a heart attack, which can lead to a heart attack. Death can also occur.

 Ways to Lower Cholesterol:

As we know that prevention is better than treatment, so what kind of changes should we make in our life? We can reduce cholesterol to a great extent by making small changes in our lifestyle. Some suggestions are listed below. are going, with the help of which you can correct your cholesterol and improve heart health.

Healthy Fats vs. Bad Fats:

Not all fats are bad, but our body needs fats to run its systems, especially the hormonal system. The good fats are called unsaturated fats. They are good for the heart and improve cholesterol levels. For a healthy diet, you should eat foods that are higher in unsaturated fats than saturated fats, such as all kinds of fruits, avocados, vegetables, mustard, olives, sunflower, corn oil, and fish oils such as salmon and trout. get less than 7% of our daily calories from saturated fats and the rest from unsaturated fats to stay healthy and have healthy lipid levels.

Do exercise:

Many people shy away from exercise, but the truth is that exercise is very important for maintaining your health, especially keeping your cholesterol levels normal. Research has shown that people who exercise more have more 'good cholesterol' than people who don't exercise.

What kind of exercise should be done?

The best way to prevent cardiovascular diseases is to combine aerobics (also known as cardio) and resistance training. Experts suggest that moderate to vigorous aerobics should be done at least 3 to 4 times a week. It improves cholesterol levels and also reduces the risk of blood pressure, stroke, and heart attack.

Moderate intensity activities:

Playing tennis, gardening, and cycling.

High-Intensity Activities: Walking on a mountain or carrying a heavy load, doing tera ki, first walking slowly and then fast walking or running.

Lose weight:

If you've followed the first two strategies (diet and exercise), you'll be losing weight anyway. You can lower your cholesterol by just losing weight.

Avoid smoking tobacco:

Smoking tobacco lowers the level of 'good cholesterol'. Smoking cigarettes can also cause death. A healthy person is prone to many diseases from this habit. Apart from damaging the respiratory system, it blocks the circulatory system, which leads to inflammation and heart attack. So if you smoke, stop it immediately. If your health is at a point where lifestyle changes do not lower your cholesterol levels, you should see your doctor for medical treatment. To control cholesterol we have to reduce the use of medicine by making lifestyle changes, so we should not give up and stop doing it.

Cholesterol: Nature, Importance, and Disadvantages:

All things in the human body should be in proportion and balance. If this balance is disturbed, we will get some diseases. This includes cholesterol. Cholesterol is closely related to heart, liver, and kidney diseases. In addition, it is also related to blood pressure and indirectly diabetes. Therefore, if people who have high cholesterol or blood sugar are not under control, they have an increased risk of heart disease. Oily foods are common in Pakistan and India, so according to the data of the World Health Organization, 37% of men and 40% of women have high cholesterol levels every year 26 lakh people die due to Listerol, and 2 crore 97 lakh people become disabled. The organization says that if men over 40 years of age reduce their cholesterol levels by 10 percent, their disease rates can decrease by 5 percent. Cholesterol is a type of fat, which is found in animals. Our liver produces it in the form of fluid.

On the contrary, it is not found in vegetables, fruits, and grains. It helps in the production of hormones and organisms and keeps the cell cycle free. In fact, cholesterol is a type of lipid (LIPDS). Such fats are found in our entire body. Cholesterol cannot run alone in the blood, so fats have to run together with proteins (proteins). Fatty proteins (lipoproteins) are formed.

There are two types of fatty acids:

The first type is HDL (HIGH-DENSITY LIPOPROTEIN), which is called good cholesterol. Its second type is LDL (LOW-DENSITY LIPOPROTEIN), which is called bad cholesterol. Good cholesterol is a third or a quarter in the body, which pulls bad cholesterol from the whole body and brings it to the liver. LDL is bad cholesterol, but nevertheless, it is necessary for the body because hormones are made in it, but if its amount in the body exceeds a certain limit, then it accumulates in the arteries and freezes. Narrowing of the arteries affects the flow of blood. If the arteries leading to the heart (coronary arteries) are affected, there is a risk of a heart attack.

In the same way, if the arteries that supply blood to the brain are narrowed, a person can suffer from paralysis. If cholesterol starts to increase, no symptoms appear on the body, however, spots are formed around the eyes and on the elbows. After taking a blood sample, it is examined in the laboratory. If you want to get a better result, do not eat or drink anything for eight hours before taking the blood sample.

People with high cholesterol can be divided into three groups: 

The first group is those who have no family history of heart disease, diabetes, liver disease, or high blood pressure. They are also under 50 years of age. There is no fat among them and they do not smoke tobacco. The cholesterol of these people should be less than 200. The second group is those who have never had a heart attack, but among them are the dangerous people mentioned above. already, their cholesterol should be less than 160. The third group includes those people who have some of the above diseases, their cholesterol should be less than 130. For people who have had a heart attack and also have diabetes, their cholesterol should be up to 70.

The main cause of cholesterol increase is eating fatty foods. An American organization says that we should not eat more than 300 milligrams of cholesterol per day. 30 percent of our total calories (calories) come from fat. Also saturated fat (SATURATED FAT) should be less than 10 percent. Apart from this, smoking tobacco, lack of exercise and mental problems also increase cholesterol so avoid them. As for the youth's leisure activities, they are severely limited. Now they only play video games, in which only their fingers move. The result is heart disease and stroke. The fear is more than in the older generation.

An expert says that we should walk or jog for 5 days a week for 30 minutes, in addition to parakeet and light exercise, it is also appropriate. In the same way, women should also be encouraged to get rid of obesity, because Heart diseases, high blood pressure, and diabetes are spreading among them due to obesity. Whether it is a man or a woman, he should control his weight. For people with normal blood pressure, only one egg is enough to get cholesterol.

Egg yolks should not be eaten if you are diagnosed with high cholesterol. If you eat a low-calorie diet and exercise regularly, your good cholesterol will increase and your bad cholesterol will decrease. And there is nothing wrong with eating almonds two or three times a week because they contain good fats that raise good cholesterol. To keep cholesterol under control, avoid ghee, beef, oily products, dairy products, butter, and cheese. Olive oil, fish oil, and dry fruits can be consumed in small quantities. Eat more vegetables, fruits, and pulses. They can reduce your weight. Eating salad can also reduce weight. Start the meal with a salad. When the stomach is full of it, eat food after that. Eat more fibrous foods in food, it binds cholesterol. Mothers feeding their babies with such foods while they are Should be avoided.