Most people kind of mixed up the good and bad cholesterol presenting in their body. Cholesterol is a fat (lipid) that is produced by the liver and is crucial for normal body functioning. Cholesterol exists in the outer layer of every cell in our body and has many functions. It is a waxy steroid and is transported in blood plasma of all animals. It is the principal sterol synthesized by animals - small amounts are also synthesized in plants and fungi.
What are the functions of cholesterol?
1) It builds and maintains cell membranes (outer layer), preventing crystallization of hydrocarbons in the membrane.
2) It is essential to determine which molecules can pass into the cell and which can not (permeability of the cell membrane).
3) It is involved in the production of sex hormones (androgens and estrogens).
4) It is essential for the production of hormones released by the adrenal glands (cortisol, corticosterone, aldosterone, and others).
5) It helps in the production of bile.
6) Converts sunlight to vitamin D.
7) It is important for the metabolism of fat soluble vitamins, including vitamins A, D, E and K.
8) It insulates nerve fibers.
All these functions are essential for our body to work properly. However, whatever is too much or too little is not good as body needs a balance.
10 Easy Ways to Lower Your Cholesterol
If you are experiencing high cholesterol, here are 10 easy ways to reduce your cholesterol level.
1) Eating the right kind of fat to reduce cholesterol
Foods high in monounsaturated fat, like almonds and avocados, will boost HDL (good cholesterol). Almonds are 70% monounsaturated fat and also contain two powerful antioxidants: vitamin E and flavonoids, which prevent LDL (low cholesterol) oxidation. Foods rich in omega 3 fatty acids, such as salmon and flax seeds, also a good HDL-raising reputation.
2) Cut down/avoid coffee or caffeine drinks
Caffeine junkies should note that drinking three to six cups a day will increase your cholesterol by eight to ten percent, according to a U.S. National Institutes of Health study. The report also found that coffee drinkers rose from 18% in their fatty acids in the blood, the substance that stimulates the production of bad cholesterol.
3) Choose low GI carbs
High-carbohydrate diet packed with pasta and bread tend to have lower HDL levels than diet containing lots of protein, healthy fats and fruits and vegetables. The switch to low glycemic index carbohydrates (GI) rating, such as beans and wholemeal bread will also help you keep your energy levels stable and lose weight.
4) Working out & staying fit
Working out raises your levels of high density lipoprotein (HDL). HDL is the substance that takes cholesterol away from cells - where high levels can increase the risk of coronary heart disease - and to the liver, where it is either broken down or excreted. But that does not mean you have to run marathons. Studies have found that your HDL levels increased by only four sessions of 30 minutes moderate aerobic exercise per week.
5) Lose your gut
Another reason to ban the belly - overweight increases the levels of total cholesterol in the blood. Not only achieving extra inches around your waist throw your cholesterol levels out of balance, but will also increase the levels of low density lipoprotein (LDL) or "bad cholesterol" - the kind that allows dangerous cholesterol to clog blood vessels.
6) Understand your health levels
The Department of Health guidelines state that your total cholesterol should be below 5 millimoles per liter (mmol / L) and your LDL cholesterol should be below 3 mmol / l. Home-test kits are available but are generally inconclusive, so if you take a reading is high and you should make an appointment to see your GP. He or she can arrange a blood test that can diagnose your blood cholesterol levels and, if necessary, test for conditions that may be responsible for the education of cholesterol, such as thyroid, diabetes is deficient and kidney and liver problems.
7) Quit smoking
With all its other effects, smoking decreases HDL levels. So if you are fond of the odd fag, bump, it is the easiest way to give your good cholesterol a lift.
8) Stay calm
People who are able to remain calm when faced with stressful situations advantage over increased levels of good cholesterol. Researchers at Oregon State University and the University of Hawaii found that people who responded to stressful situations with hostility had HDL levels below those that have managed to control their aggression.
9) Avoid saturated fats
Cut foods that are high in saturated and trans fats, because they stimulate the liver to produce extra cholesterol. The liver normally produces about 1 gram of cholesterol per day, but it can be multiplied by the consumption of foods such as fatty meats, casseroles, chips, desserts, cookies, cakes, pies and pastries.
10) Eat plenty of fiber to reduce cholesterol
The type of soluble fiber in oats, apples, pears, peas and beans among other foods can slow the rate of cholesterol and raise HDL. Eating these foods helps maintain your sense of satisfaction, which can help you lose weight. A bowl of whole grain cereals or porridge with berries is a good way to start the day.
So are you ready for it? Take up the challenge and you will find yourself a better health in 4 - 8 weeks.
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