Healthy LIVING

HEALTH ISSUE: Cholesterol and our Body

Photo credit to Francesco Ungaro

The human body is mainly made up of elements such as oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorus,  potassium, sulfur, sodium, chlorine, and magnesium. With its vital organs, the brain, heart, kidneys, liver, and lungs together with the 11 organ system, integumentary, muscular, skeletal, nervous, circulatory, lymphatic, respiratory, endocrine, urinary/excretory, reproductive and digestive, it works in perfect harmony.

Our body is so dependent on nature and to ourselves, its health and longevity depend on its carrier, (yes that’s you). We are in charge of our own body, it will just follow and respond in whatever we do. The nature as well also carries out a big part in sustaining its health through the production of vitamins and minerals which our body consumes regularly. These vitamins and minerals are so needed for their development and normal functions.

Let’s talk about CHOLESTEROL and why I am connecting it to our body.?

Cholesterol is a waxy substance found in your blood and in your cells. The liver makes most of the cholesterol in your body. The rest comes from the foods you eat. Cholesterol travels in your blood bundled up in packets called lipoproteins. Your body needs some cholesterol to make hormones, vitamin D, and digestive fluids. Cholesterol also helps your organs function properly. Yet having too much LDL cholesterol can be a problem.

I gave importance to Cholesterol and its effect on our body because it is elemental in the proper functioning of the Cardiovascular, Circulatory, Nervous, Endocrine and Digestive Systems.

(The following information were excerpted from healthline.com “The Effects of High Cholesterol on the Body”)

Cholesterol and the Cardiovascular and Circulatory systems.

The cardiovascular system refers to the heart, blood vessels, and blood. Blood contains oxygen and other nutrients that your body needs to survive. The body takes these essential nutrients from the blood. The circulatory system is a network consisting of blood, blood vessels, and the heart. This network supplies tissues in the body with oxygen and other nutrients transport hormones and removes unnecessary waste products. Too much LDL cholesterol in your body can build up and clog your arteries and making them less flexible or hard. Blood doesn’t flow as well through stiff arteries, so your heart has to work harder to push blood through them. Over time, as plaque builds up in your arteries, you can develop heart disease. The Effects of High Cholesterol on the Body.

Cholesterol and the Nervous System

Cholesterol is an essential component of the human brain. In fact, the brain contains about 25 percent of the body’s entire supply of cholesterol. This fat is essential for the development and protection of nerve cells, which enable the brain to communicate with the rest of the body.

While you need some cholesterol for your brain to function optimally, too much of it can be damaging. Excess cholesterol in the arteries can lead to strokes — a disruption in blood flow that can damage parts of the brain, leading to loss of memory, movement, difficulty with swallowing and speech and other functions.

Cholesterol and the Endocrine System

Your body’s hormone-producing glands use cholesterol to make hormones such as estrogen, testosterone, and cortisol. Hormones can also have an effect on your body’s cholesterol levels. Research has shown that as estrogen levels rise during a woman’s menstrual cycle, HDL cholesterol levels also go up, and LDL cholesterol levels decline. This may be one reason why a woman’s risk for heart disease increases after menopause when estrogen levels drop.

Cholesterol and the Digestive System

In the digestive system, cholesterol is essential for the production of bile — a substance that helps your body break down foods and absorb nutrients in your intestines. But if you have too much cholesterol in your bile, the excess forms into crystals and then hard stones in your gallbladder. Gallstones can be very painful.

Ways on how to improve CHOLESTEROL LEVEL in our Body.

If you are suffering from a high level of LDL or bad Cholesterol, you have to find ways on how to improve it. Lifestyle changes are necessary to improve not only your cholesterol level but your health as well. Our body responds differently, your the only one who can determine which change of lifestyle fits you. Changing Lifestyles is not easy, so focus on doing it. I suggest to take it one at a time to see for yourself which works better for you. All you need are discipline and determination to succeed in improving your Cholesterol level.

DIET

Photo by Trang Doan from Pexels

A diet constitutes mainly of fats that contribute to the elevation of good and bad Cholesterol. A few changes in your diet can reduce cholesterol level and improve your heart health:

A. Reduce intake of SATURATED FATS and eliminate TRANS FAT.

REDUCE from your diet

  • fatty cuts of beef, pork, and lamb.
  • dark chicken meat and poultry skin.
  • high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
  • tropical oils (coconut oil, palm oil, cocoa butter.

ELIMINATE from your diet

  • Crackers, cookies, cakes, frozen pies, and other baked goods
  • Snack foods (such as microwave popcorn)
  • Frozen pizza
  • Fast-food
  • Vegetable shortenings and some stick margarines
  • Coffee creamer
  • Refrigerated dough products
  • Ready-to-use frostings

The list of foods high in SATURATED FATS and TRANS FAT can go on and on but in the meantime, you have to focus first on the list that I presented.

B. Eat food rich in OMEGA 3 FATTY ACIDS.

  • Soybeans (Roasted) Not many people know that this plant source is quite rich in Omega3 fats
  • Walnuts
  • Salmon
  • Canola Oil
  • Sardines
  • Chia Seeds
  • Mackerel
  • Flaxseeds

C. Increase intake of SOLUBLE FIBERS.

  • beans
  • peas
  • oats
  • barley
  • apples
  • citrus fruits

D. Add WHEY PROTEIN.

  • Almonds
  • Chicken Breast
  • Oats
  • Cottage Cheese
  • Greek Yogurt
  • Milk
  • Broccoli

EXERCISE OR INCREASE YOUR PHYSICAL ACTIVITY

Photo by RUN 4 FFWPU from Pexels

Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol.  Increase your physical activity through walking, riding a bike, playing your favorite sport, hiking and other related activity. Taking enough rest and sleep will give you enough energy to do the task.

DRINK ALCOHOL IN MODERATION & QUIT SMOKING

Photo by Mash Babkova from Pexels

Too much alcohol and smoking can lead to serious health problems, including high blood pressure, heart failure, and strokes. Drinking alcohol in moderation and quitting smoking can assist in improving your HDL “good” Cholesterol.

 

 

 

 

 

If there were little improvement in your cholesterol level after all the changes, its time to see you, doctor, to seek a recommended medication that will help lower your cholesterol, take it as prescribed while continuing your lifestyle changes.”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.