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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Vitamin D: a natural ally

Vitamin D is a very important feature , we can get it through food and sun exposure .
Its deficiency produces bone changes , dental disorders and metabolic disorders. Its excess leads to weakness, fatigue, headache , nausea , etc. . Besides the lack of vitamin D leads to other symptoms such as irritability , muscle aches , inability to sleep or stomach problems.

New scientific studies have shown it can help protect the body from other conditions such as cancer , type I and II diabetes , kidney disease , heart disease and high blood pressure.
The sun, an undisputed ally of vitamin D should be taken in moderation , sun exposure between 15 to 20 minutes is recommended. 3 to 4 times a week , depending on where you live. The sun should be given directly on face, arms , legs and back , free clothing , sunscreen and sunglasses, because it is also very important to the effect of sunlight received through the eye.
Sun exposure should be outdoors, as through a window, on cloudy days or in the shade does not generate sufficient and necessary amount of vitamin D.

- Foods and Vitamin D
- Related to the foods that naturally contain vitamin D are :

Oily fish , especially salmon.
Canned tuna and sardines .
Fish oil.
Eggs.
Cheese .
Butter .
Milk fortified with vitamin D.
Breakfast cereals .

Who is at risk for vitamin D deficiency ?

Elderly person .
Obese people.
People with dark skin.
People with limited exposure to sunlight .
People who have difficulty absorbing fat diet .
People taking drugs called glucocorticoids.
Terms of sun exposure : altitude and air pollution

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