Cholesterol, advantages and disadvantages

Cholesterol is a lipid that is found in blood. It is used to produce hormones, vitamin D and bile acids that help digest fat.
There are two types of cholesterol , HDL, which protects us from cardiovascular disorders and collects the bad cholesterol ( LDL). Normal levels of HDL should be higher than 40 milligrams.

disadvantages:
Persons who exceed 300mg/dl (hypercholesterolemia ) are at high risk of cardiovascular disease . The causes of high blood cholesterol level , may be due to :

Genetic predisposition ( endogenous cholesterol ) .
Obesity .
Lack of exercise .
Ingestion of diets high in animal fat ( exogenous ) cholesterol.
Habitual consumption of alcohol and snuff .
Stress .
Diabetes, gout , etc .



How to reduce it :
Healthy , diet low in saturated fat and rich in unsaturated fats , fruits , vegetables, legumes , fiber , essential fatty acids is recommended.
Regular physical exercise .
Relaxation techniques to reduce stress.

Control of cholesterol in food:

- Foods high in cholesterol :
Pork .
Sausages.
And serrano ham .
Viscera .
Lamb .
Any visible fat from meat.
Poultry skin .
Yolk .
Shellfish and crustaceans .
Butter -Margarine, mixed .
Whole milk cheeses , butter - cream .
Bakery .

- Low-cholesterol foods :
Hake, cod .
Semi - skimmed milk , low fat cheese .
Lean meat (no fat ) beef - ox - horse.
Rabbit and skinless chicken .

- Food cholesterol :
Cereals and cereal .
Tubers , fruits and vegetables .
vegetables
Olive oils - corn - soybean - sunflower .
Fat dairy .
Nuts .

- Foods with HDL cholesterol (good cholesterol ) :
Nuts .
Olive oil .
Chocolate 90 % black .
Blue Fish .

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Trans fatty acids

vegetable oils that have been processed (hydrogenated) into solid fat.
Advantage: Food manufacturers love this fat cheap. It extends the life of food products and makes smoother or crisper, but, in fact, trans fats contribute nothing good.

Disadvantage: they may improve the taste, but the point of view of health, they are catastrophic. Recent studies show that trans fatty acids increase abdominal fat. A large number of studies also establish a link between trans fat and clogged arteries, cancer and diabetes. Creates the danger of man-even prevents the body to properly utilize essential fatty acids omega. Worst of all practitioners for bodybuilding, trans fatty acids may reduce the absorption of amino acids, thus limiting muscle mass and accelerate muscle breakdown.

Quantity: Zero! Avoid fried foods, industrial pastries, crisps and biscuits. If in doubt, check the label.