Cholesterol is produced in the liver and performs many important functions. For example, it helps maintain the flexibility of the walls of your cells and is necessary for the development of several hormones. However, like everything else in the body, too much cholesterol or cholesterol in the wrong places creates problems. Like fat, cholesterol does not dissolve in water. Instead, its transport in the body depends on molecules called lipoproteins that transfer cholesterol, fats and fat-soluble vitamins in blood.
Although food companies often advertise low cholesterol products, dietary cholesterol actually only slightly affects the amount of cholesterol in the body
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Various types of lipoproteins affect health in different ways. For example, a high level of low-density lipoproteins (LDL) leads to deposition of cholesterol in the walls of blood vessels, which can lead to blockage of arteries, strokes, cardiac attacks and renal failure. In contrast, high density lipoproteins (HDL) help to carry out cholesterol from vessel walls and help prevent these diseases. In this article, we will look at several natural ways to increase the "good" cholesterol HDP and reduce the "bad" cholesterol LDL.
Communication between diet and cholesterol in blood
The liver produces so many cholesterol as the body needs. It combines cholesterol with fat in very low density lipoproteins (LPONP). Since the LPONP delivers fat to cells throughout the body, it turns into a denser LDL or low-density lipoprotein, which transfers cholesterol wherever it is necessary. The liver also highlights high density lipoproteins (HDL), which transfer unused cholesterol back into the liver. This process is called inverse transport of cholesterol and protects against blockage of arteries and other heart disease. Some lipoproteins, especially LDL and LPONP, are prone to damage to free radicals in a process called oxidation. Oxidized LDL and LPONP are even more harmful to heart health.
Although food companies often advertise low cholesterol products, dietary cholesterol actually only slightly affects the amount of cholesterol in the body. This is due to the fact that the liver changes the amount of cholesterol produced depending on how much you eat. When your body absorbs more cholesterol from your diet, it is less produced in the liver. For example, in a random study, 45 adults received more cholesterol in the form of two eggs per day. In the end, those who have eating more cholesterol have no higher level of total cholesterol or changes in lipoproteins compared to those who eating less cholesterol.
Although dietary cholesterol affects the level of cholesterol, other products in your diet can worsen it, like family history, smoking and a sedentary lifestyle. Similarly, several other lifestyle options can help increase useful HDL and reduce harmful LDL. Below are 4 natural ways to increase cholesterol levels:
Focus on mono-saturated fats
In contrast to saturated fats, unsaturated fats have at least one double chemical bond, which changes the way they are used in the body. Monounsaturated fats have only one double bond. Although some recommend a low-fat diet for slimming, a study involving 10 men showed that a 6-week low fat diet reduces the level of harmful LDLs, but also reduces the useful HDL.
In contrast, a diet with a high content of mono-unsaturated fats reduces harmful LDLs, but also protects higher levels of healthy HDL. The study of 24 adults with a high level of cholesterol in the blood came to the same conclusion: a high content of mono-saturated fats increased useful HDL by 12% compared with a low saturated fatty diet.
Monounsaturated fats can also reduce the oxidation of lipoproteins, which contributes to the blockage of the arteries
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Monounsaturated fats can also reduce the oxidation of lipoproteins, which contributes to the blockage of the arteries. Study with the participation of 26 people showed that the replacement of polyunsaturated fats by monon-saturated fats in the diet reduces the oxidation of fats and cholesterol. In general, monounsaturated fats are good for health, since they reduce harmful cholesterol LDL, increase the level of good HDL cholesterol and reduce harmful oxidation. Here are some excellent sources of mono-heated fats. Some of them are also good sources of polyunsaturated fats:
Olives and olive oil
Rapeseed oil
Woodings, such as almonds, walnuts, pecan, hazelnut and cashew
Avocado
Use polyunsaturated fats, especially Omega-3
Polyunsaturated fats have several double connections, which makes them behave in the body differently than saturated fats. Studies show that polyunsaturated fats reduce the "bad" cholesterol LDL and reduce the risk of heart disease. For example, one study replaced saturated fats in the diet of 115 adults into polyunsaturated fats for eight weeks. By the end, the overall level of cholesterol and cholesterol LDL decreased by about 10%. Another study included 13,614 adults. They replaced dietary saturated fats with polyunsaturated fats, providing about 15% of the total calorie. The risk of coronary heart disease has decreased by almost 20%.
Polyunsaturated fats also reduce the risk of metabolic syndrome and type 2 diabetes. Another study changed the diet of 4220 adults, replacing 5% of calories from carbohydrates to polyunsaturated fats. They decreased levels of glucose in the blood and insulin on an empty stomach, which indicates a decrease in the risk of type 2 diabetes.
Omega-3 fatty acids are especially useful for heart type of polyunsaturated fats. They are contained in seafood and additives from fish oil. Omega-3 fats are contained in large quantities in fatty fish, such as salmon, mackerel, herring and deep-water tuna, for example, blue tuna or albacor, and to a lesser extent in mollusks, including shrimps. Other sources of Omega-3 include seeds and wood nuts, but not peanuts.
Avoid Transjirov
Transjira are unsaturated fats that have been modified using a process called hydrogenation. This is done so that unsaturated fats in vegetable oils are more stable as the ingredient. Many margarines and shortening are made of partially hydrogenated oils. The transgiors received are not completely saturated, but at room temperature remain solid. That is why food companies used transgira in products such as spreads, pastries and cookies - they provide more texture than unsaturated liquid oils.
Unfortunately, partially hydrogenated transgira are processed in the body differently than other fats, and not in the best way. Trans-fats increase total cholesterol and LDL, but reduce useful HDL for intake × 20%. The study of the global state of health has shown that transjira can cause 8% of deaths from heart disease around the world. Another study showed that the law limiting the transgira in New York will reduce mortality from heart disease by 4.5%. In the United States and in an increasing number of other countries, food companies should indicate the number of transgins in their products on food labels.
However, these labels may be misleading because they can be rounded at a smaller side if the number of transgins per serving is less than 0.5 grams. This means that some products contain transgira, although the labels indicate "0 grams of transgins for a portion". To avoid this trick, read the ingredients in addition to the label with power. If the product contains "partially hydrogenated" oil, it means that there are transductions in it, and it should be avoided.
Eat soluble fiber
The soluble fiber is a group of various compounds in plants that dissolve in water and which people cannot digest. However, useful bacteria living in your intestines can digest soluble fiber. In fact, they need it for their own power. These beneficial bacteria, also called probiotics, reduce the amount of harmful lipoproteins, LDL and LPONP. In a study involving 30 adults, receiving 3 grams of nutritional supplements with soluble fiber per day for 12 weeks lowered LDL by 18%. Another study of the enriched breakfast flakes has shown that the addition of soluble fiber from pectin reduces LDL by 4%, and the fiber from psychulium reduces LDL by 6%.
The advantages of soluble fiber reduce the risk of disease. A large review of several studies has shown that high consumption of both soluble and insoluble fiber reduces the risk of death for 17 years by almost 15%. Another study involving more than 350,000 adults showed that those who ate most fiber from cereals and cereals lived longer, and they had 15-20% less chances to die during a 14-year study. Some of the best sources of soluble fiber include beans, peas and lentils, fruits, oats and whole grain products.