How to Precisely Limit Cholesterol Intake

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How to precisely limit cholesterol intake - Cholesterol is a type of sterol (FAT) component that can be found in most body tissues. Cholesterol and its derivatives are important components of the cell membrane and are precursors of the steroid components. However, an increase in one type of cholesterol i.e. low-density lipoprotein (LDL) is associated with the rising risk of coronary heart disease.

When a person has high cholesterol, the fat deposits will be buried in the blood vessels. This Deposit will cause obstruction, so the blood flow becomes unsmooth so the blood supply to the heart is reduced. It increases the risk of heart attack. The less blood supply to the brain will result in strokes.

The reason why cholesterol levels in the diet are eliminated is the percentage of cholesterol in the blood obtained from the food is very small. A large number of studies have shown that the cholesterol we eat does not significantly affect cholesterol levels in the blood.

Cholesterol diets take precedence only on someone who already has high cholesterol. By lowering the consumption of cholesterol-rich foods, it is possible that cholesterol levels in the blood decreased, although only 10 to 20 percent. Low cholesterol diets are also no longer preferred as they may result in increased cholesterol production in the liver so it may not be effective in maintaining blood cholesterol levels.

Essentially, without having to desperately maintain our dietary intake, the body has a mechanism to balance cholesterol levels to keep it normal. If we consume foods that contain a lot of cholesterol, the liver will automatically produce less cholesterol, and vice versa. Our body's cholesterol levels are 80% manufactured in the liver, and only 20% are affected by our diet.

High cholesterol Causes

Cholesterol is brought by blood and adheres to proteins. The combination of protein and cholesterol is called a lipoprotein. Cholesterol is divided into several types, namely:

Low-Density Lipoprotein (LDL)

LDL or bad cholesterol brings cholesterol throughout the body. LDL can accumulate on arterial walls causing arterial walls to be stiff and narrow.

High-Density Lipoprotein (HDL)

HDL or good cholesterol elevates excess cholesterol and transports it back to the liver.

Factors that can be modified such as sedentary lifestyle, obesity, and unhealthy diet contribute to increased LDL and decreased HDL. The uncontrollable factor also affects this state, for example, genetic factors.

Choose healthy fats

That said, it doesn't mean we can eat as many high-cholesterol foods without rules. Eating foods that contain cholesterol is permissible and even recommended, only the amount is limited.  This is because our bodies require cholesterol to produce hormones, vitamin D, bile acids, which aid digestion.

It is important to remember that on high cholesterol foods, such as fatty meats and dairy, we avoid not the Cholesterol but the saturated fat content. The Food and Drug Administration guidelines recommend that saturated fat intake should be less than 10 percent of daily calorie needs.

Consuming saturated fats can increase LDL levels. LDL is a "nasty" cholesterol that can lead to plaque formation that clog arteries, increasing the risk of heart attack and stroke.

To keep your blood cholesterol levels normal, we can choose a good type of fat such as olive oil, nuts, and fish. This type of fat is very good to help lower LDL cholesterol levels.

The type of fat to avoid is trans fats or trans fatty acids found in many processed foods. Trans fats not only increase LDL cholesterol levels but also lower levels of "good" HDL cholesterol. HDL helps bring LDL cholesterol to the liver, to be destroyed. So, eating fat is not necessarily bad as long as it is healthy fats.