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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Soluble fiber

Soluble fiber is called fiber type that dissolves in water , forming a gel or gelatin in the intestine . This consists of pectins, gums and mucilages .

Soluble fiber properties
Foods that contain soluble fiber useful for controlling cholesterol levels in the blood and to maintain stable sugar levels slows the absorption of glucose , helping to control hyperglycemia , slowing digestion and absorption of carbohydrates.

Soluble fiber has intestinal regulatory properties , has laxative effect, which helps normalize intestinal transit. Is fermented by the intestinal flora and is broken down into short-chain fatty acids and gases , helping to prevent colon cancer and diverticulosis.
It also helps to satiate the appetite for property to absorb water and multiply its volume by providing satiety , is a good help in weight loss diets .
It is found in whole grains (barley , oats, rice , ect. ) , Legumes ( soy , peas, etc. . ), Fruits ( strawberry, apple , citrus, etc. . ) And vegetables (broccoli , cabbage , beets , etc.).

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Trans Fats. All you need to know

Trans fats are a type of non - essential unsaturated vegetable fats - , obtained from baking and hydrogenation processes . Are obtained after subjecting oils to high temperature processes , such as occurs when foods with vegetable oil, are introduced in ovens at high temperatures , or to get the liquid fat to become solid by adding hydrogen .

Trans fats are found in a wide variety of foods, such as most foods made with partially hydrogenated oil, such as baked , fried and margarine products. Trans fats also occur naturally in some meat and dairy products.

Why we use trans fats?

This hydrogenation process fats and oils for frying, which are very useful for the food industry are obtained , since they help to improve the durability , taste and texture of the products like margarines, breads fat , muffins , cookies, cakes , bakery products, snacks , chips , fast food ......
The food industry uses these fats , because they are cheaper than other fats of animal origin . Products made with trans fats, require less cooling and can maintain their consistency at room temperature, which would not be possible if other types of fat such as lard were used.
In the case of margarine , the hydrogenation process of vegetable oils creates a product having the consistency, texture and appearance of the butter .
Some home treatments such as frying , may end up transforming fatty acids into trans fats, frying mal eventually oxidize and break down the oil . Therefore it is recommended to use olive oil, not exceed 180 º C and not reuse the oil more than 3 or 4 times.

Effects of trans fats on health.

Recent studies showed that although these fats contain no cholesterol, are able to increase LDL (bad) cholesterol in the blood and decrease HDL (good). The high level of blood cholesterol is a risk factor for cardiovascular disease , people with high cholesterol levels are more likely to develop these diseases .

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