Excessive intake of high-calorie foods is the most important factor that causes cholesterol to rise. (Image source: Adobe Stock)
cholesterolbinds to proteins in the blood tolipoproteinCholesterol exists in different forms, including high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and very low-density lipoprotein cholesterol. The level of low-density lipoprotein, or depends on each different groups of people. If you are a little fatter, lower LDL levels are better. If you are very thin, don’t pursue low-density lipoprotein anymore. When you are particularly deficient in nutrition, you will increase the risk of esophageal cancer and gastric cancer, so everything must be balanced.
The four items in the blood lipid test are total cholesterol, triglycerides, high-density lipoprotein cholesterol (“good cholesterol”), and low-density lipoprotein cholesterol (“bad cholesterol”).
In addition to paying attention to the value of total cholesterol, everyone should pay more attention to the index of low-density lipoprotein cholesterol, that is, “bad cholesterol”. It is most closely related to cardiovascular and cerebrovascular diseases. It is the cause of arteriosclerosis and cardiovascular and cerebrovascular diseases. “Number One Killer”!
Elevated levels of “bad cholesterol” will damage the endothelium of blood vessels, causing lipid plaques (ie, atherosclerosis) to form on the walls of blood vessels. The plaques gradually increase, leading to narrowing of blood vessels, leading to ischemia such as coronary heart disease and stroke cardiovascular and cerebrovascular diseases.
Causes of Rapid Increase in Cholesterol Levels
Generally speaking, elevated cholesterol is related to many factors such as genetics, age, diet, and exercise. The main factor of rising cholesterol levels may still be lifestyle, which mainly includes three aspects:
1. Changes in dietary structure
Excessive intake of saturated fat (high-calorie foods such as fatty meat, animal offal, and fried food) is the most important factor that causes cholesterol to rise. On the contrary, insufficient intake of vegetables, fruits, etc., and lack of essential nutrients such as vitamins will reduce the key enzyme cofactors involved in cholesterol metabolism, resulting in the accumulation of cholesterol in the body.
2. Overweight and less activity
Obesity, especially abdominal obesity, is mainly due to eating more and moving less. Too little physical activity will increase low-density lipoprotein and decrease high-density lipoprotein, forming a vicious circle.
3. High mental stress
As the pace of life continues to accelerate, some people will rely on high-sugar, high-fat and other high-calorie foods to relieve stress. This will lead to increased cholesterol intake in the long run.
6 Nutrients Are the “Nemesis” of “Bad Cholesterol”
The 6 nutrients can be called the “nemesis” of “bad cholesterol”, and it is advisable to add more on the premise of a balanced diet. (Image source: Adobe Stock)
In the daily diet, the following 6 nutrients can be called the “killer” of “bad cholesterol”, and it is advisable to add more on the premise of a balanced diet.
1. Dietary fiber
The main sources include: fruits and vegetables, grains, nuts, beans, etc.
It is recommended that adults consume 25-35 grams per day, which is about 3 dishes of vegetables and 2 servings of fruit, and replace white rice with multigrain rice, which can easily meet the daily needs.
2. Carotenoids
The main sources include: papaya, mango, tomato, pumpkin, sweet potato, carrot, etc.
It is recommended that everyone consume 6 mg of carotenoids per day, and eat about 6 servings of fruits and vegetables (about 500 grams), which must include 2 to 3 servings of yellow, green, and red fruits and vegetables to meet the standard.
3. Vitamin B2
It is recommended that you take 1.6 mg of vitamin B2 per day. Animal livers, dark green vegetables, beans, nuts, whole grains, and milk products are all rich in vitamin B2.
4. Niacin
The main sources include: animal liver, lean pork, poultry, fish, eggs, peanuts, avocados, walnuts, whole grains, etc.
The best daily intake is 12 mg to 18 mg, which is approximately equal to 100 grams of pork liver and a bowl and a half of five-grain rice.
5. Vitamin C
It is recommended to take 100 mg of vitamin C per day. The best dietary source is fresh fruits and vegetables. Eating 2 oranges and 2 kiwis a day can meet the needs.
6. Potassium
Lean beef, fish, shellfish, peanuts, fungus, soybeans, mushrooms, tomatoes, peas, etc. are all high-quality sources of potassium in the diet.
Replacing part of the staple food with potatoes and beans, and eating more fruits and vegetables can meet the needs of the human body.
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