High cholesterol is harmful to health

Many people’s dietary habits have become increasingly Westernized, and the strained life and lack of exercise have caused a dramatic increase in bad cholesterol. As blood vessels accumulate, they gradually develop atherosclerotic plaque, which can easily block blood vessels and cause great harm! The body needs cholesterol to maintain normal function, but high cholesterol in the blood is a major risk factor for coronary heart disease, which can cause heart attack and stroke. Therefore, to control the ideal cholesterol value, we must start from the basics, and what is indispensable is a balanced and healthy diet.


The function and source of cholesterol
Cholesterol is a type of fat that forms the main components of cell walls, bile, hormones, and vitamin D. Most of the cholesterol in the human body is made by the liver. We can also take cholesterol from animal foods such as meat, fish, egg yolks, seafood and milk. Because cholesterol does not dissolve in the blood, it binds to substances known as "lipoproteins" and is transported to various parts of the body.


Types of cholesterol
Cholesterol is a type of blood lipid. Eighty percent is made of liver and two percent is drawn from food. It is also classified as "low-density lipoprotein cholesterol (LDL)", which tends to accumulate in the blood vessel's inner wall. Therefore, it is called "bad" cholesterol; and it helps to collect and transport bad cholesterol in the blood to the liver "high-density lipoprotein cholesterol (HDL) )", also known as "good" cholesterol.

HDL-C High Density Lipoprotein Cholesterol ("Good" Cholesterol)
HDL-C ("good" cholesterol) helps eliminate LDL-C ("bad") cholesterol in blood vessels
A high level of HDL-C ("good" cholesterol) helps reduce the risk of coronary heart disease. In contrast, HDL-C
("good" cholesterol) Low levels increase the risk of coronary heart disease


LDL-C LDL cholesterol ("bad" cholesterol)
LDL-C ("bad" cholesterol) causes cholesterol to accumulate in the arterial wall, forming hard, thick cholesterol plaques
Over time, plaque formed by cholesterol thickens the arterial wall and narrows the arteries. This is called atherosclerosis.

VLDL-C Very Low Density Lipoprotein Cholesterol
VLDL-C contains fat called triglyceride. Triglyceride flows in the blood as lipoproteins. Body fat tissue consists of triglyceride
High levels of triglyceride, like high "bad" cholesterol, increase the risk of heart disease



The danger of high cholesterol
If the cholesterol in the blood is too high, it may accumulate on the inner wall of blood vessels, making the blood vessels become narrow and obstructed. If it occurs in the coronary artery that supplies blood to the heart muscle, it will cause "coronary heart disease," or "coronary heart disease." Similarly, blood vessels in the brain can also clog or burst due to accumulation of cholesterol, resulting in "stroke". Severe cases can cause hemiplegia and death. At present, stroke and coronary heart disease are the major killer diseases in Hong Kong.


Appropriate control of cholesterol and fat absorption in the diet, especially saturated fats and sugars, should not be excessive. Proper intake of healthy nutrients such as unsaturated fatty acids and maintaining ideal body weight should also be appropriate, which will help reduce the chance of coronary heart disease and stroke.



The ideal level of cholesterol and lipoprotein

Types of fat	Normal blood lipids  ( mmole/litre)
(T Chol)	Less than 5.2
Triglyceride)	Less than 1.7
(LDL-Chol)	Less than 3.4 (ideal: less than  2.6)
(HDL-Chol)	Less than 1.0 (ideal: higher than 1.6)

Causes of high cholesterol:

Environment
The rate of high cholesterol in different ethnic groups and different regions is different. For example, the high cholesterol rate in the Nordic countries is higher than that in southern European countries.

Heredity
High cholesterol can be a familial problem

Smoking
Smoking is related to low levels of "good" cholesterol (high-density lipoprotein cholesterol)

Diet
High saturated fat and high cholesterol diet raises blood cholesterol levels

Disease
Some diseases such as slower metabolism, kidney disease, diabetes, slower thyroid function, and alcoholism are all related to the problem of high cholesterol

Lack of exercise
Regular aerobic exercise helps reduce "bad" cholesterol (low-density lipoprotein cholesterol) and increase "good" cholesterol (high-density lipoprotein cholesterol) levels

Obesity
Being overweight will reduce the level of "good" cholesterol (high-density lipoprotein cholesterol). An Asian body weight index (BMI) of 23 or above is considered overweight; a body mass index (BMI) of 25 or above is considered obese



Cholesterol regulation in the human body
There is a function in the body to regulate cholesterol, which can keep the cholesterol in the blood at a normal level. When we eat a lot of foods with high cholesterol, the liver will naturally reduce the production to prevent the cholesterol level from being too high. Instead, it will increase manufacturing to supplement the body's needs. However, some people in the regulation of functional failure, after eating high cholesterol foods, the blood cholesterol levels will increase significantly, so we must control the diet to prevent the crisis.



Prevent or improve high cholesterol?
To prevent excessive cholesterol in the blood, in order to reduce the chance of coronary heart disease and stroke, we should develop good living habits. The World Health Organization recommends that the amount of cholesterol eaten per person per day should not exceed 300 mg.

Pay attention to diet control


1. Reduce total fat
Fat types in foods include saturated fats, polyunsaturated fats, monounsaturated fats, trans fats, and cholesterol, which reduce total fat absorption, such as reducing cholesterol intake.

Daily limit: It is recommended that no more than 30% of calorie intake per day be derived from fat. The daily calorie intake of 2,000 calories for men should be used to calculate, not more than 65 grams, or about 13.3 teaspoons; and 1,500 calories per day for women. ), not more than 50 grams, about 10 teaspoons.

Food traps: fried, fried or fried foods, snacks, high-fat desserts


2. Reduce saturated fat

Saturated fats directly increase total cholesterol levels in the blood, so even if they are labeled “cholesterol-free” foods, they can contain saturated fats, which will also increase cholesterol, so it is necessary to reduce the absorption of saturated fats.

Daily limit: It is recommended that no more than 10% of caloric intake per day comes from saturated fat. Men can't be more than 22 grams per day, about 4.4 teaspoons; women are no more than 16 grams and about 3.2 teaspoons of saturated fat.

Food traps: Greenhouse solids such as full-fat dairy foods, chicken skin, fat, pork ribs, pork soup, coconut, coconut milk, coconut oil, coconut milk, cakes, palm oil, instant noodles



3. Avoid trans fats

Trans fats not only reduce good cholesterol, but also increase bad cholesterol, so it is better!

Daily Limit: Must be limited to 30% of total daily fat (including saturated fat and trans fat)



4. Controlling cholesterol foods

Cholesterol exists only in animal foods. Eating too much cholesterol-containing foods can cause cholesterol in the blood to rise.

Daily limit: Adults absorb less than 300 mg a day, and those with high cholesterol are even less than 200 mg.

Food traps: egg yolk, squid, squid, fat, entrails



5. Triglyceride

Triglyceride is the oil in the blood. It is responsible for the transport of fat-soluble substances in the body and provides energy. It is made from fat, sugar and alcohol in the food. Absorbing too much can cause the increase of triglyceride in the body and make the blood better. Thick, increase heart health risk!

Daily limit: It is recommended that men can't be more than 25 grams per day, about 5 teaspoons; women not more than 20 grams, about 4 teaspoons of sugar. As for alcohol, men cannot have more than 2 servings per day, while women do not have more than 1 serving (ie 360 ​​litres of beer, 150 liters of red wine or 45 litres of spirits).

Food traps: fats, fried foods, wine, sweets, desserts, sweet breads, cookies, patients with high triglyceride levels, fruit control




Nutritional absorption helps improve

Antioxidant nutrients
In the process of metabolism, the body produces free radicals. Free radicals can damage cell function and may cause vascular embolism and other pathological changes. Choosing foods rich in antioxidant nutrients in a balanced diet helps protect blood vessels and the heart.

Isoflavonoids
Helps lower blood cholesterol and triglycerides
l Food Source: Soybeans, Chickpea, Chickpeas

Plant sterols 
It shares the same family of cholesterols as the tetracyclic alcohols and is very similar to the chemical structure of cholesterol. It can inhibit the absorption of intestinal cholesterol, thereby reducing the level of blood cholesterol.

Food sources: Vegetable oil (such as sesame oil, peanut oil, olive oil, seed oil), kidney beans, fruits and vegetables

Omega-3 fatty acids
Omega-3 fatty acids are good for the heart. Omega-3 fatty acids can lower blood pressure, triglycerides, and prevent stroke.

Food sources: nuts, seeds, deep-sea fish


Water soluble fiber

There are two types of fiber: water-soluble fiber and water-insoluble fiber, and water-soluble fiber can take away bad cholesterol, so you may wish to eat more! Daily up to 25 grams of fiber, preferably half of them are water-soluble fibers.

Food sources: cereals, fruits, vegetables, seeds, dried beans and whole grains



Maintain proper weight control

To maintain healthy cholesterol levels, it is important to maintain proper weight control and maintain regular exercise
Exercise can raise good cholesterol (HDL) in the body and prevent hyperlipidemia, while body mass index (BMI) is an ideal measure, which is body weight (Kg) minus height (cubic meters). Body mass index: BMI should be 18.5-22.9. It is recommended to walk an average of 30 minutes a day, or walk 10,000 steps.


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