Controlling Cholesterol Levels

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We live in times that are characterized by speed, speed in achieving tasks, speed in mobility and of course speed in preparing meals, using hydrogenated oils or in other words fast-food! 

Consuming so much fast food is not good for your health and could be the reason why cholesterol levels are increased in blood. So what is cholesterol? And how can we control its' levels in our bodies?

First: The Defenition Of Cholesterol

It is an essential waxy fatty substance in forming cell membranes in all tissues of living organisms. In addition, cholesterol plays an essential role in vital metabolism (metabolism).There are two types of cholesterol:

One is good and the other is harmful to health if it exceeds the limit. The healthy  type is high-density lipoprotein (HDL), and its blood level should be greater than 40 mg / dL. And the harmful type must be less than 100 mg / dL in the blood, and this is called low density lipoprotein (LDL). Bad cholesterol is more harmful if it is over the limit and is associated with high blood pressure. Both of them negatively affect the heart and kidneys, and generally high cholesterol in the blood causes the blood vessels to gradually become clogged.

Factors that lead to high cholesterol:

Factors that can increase the risk of developing acute cholesterol include:

  • An unhealthy diet.
  • Obesity
  • Lack of exercise. 
  • Smoking.
  •  Age.
  •  diabetic.

How are cholesterol tests done?

There are two ways to test cholesterol:

1- Taking a blood sample

Usually some blood is taken from your arm with a needle, and then sent to the lab to check your cholesterol level. The result appears within a few days, and sometimes you may be asked to not eat anything for up to 12 hours prior to the test.

2- Finger prick test

 This type of examination may help you discover the early signs of many heart diseases and diabetes. The test is done by pricking your finger, taking a drop of blood, and then placing it on a strip of paper. It is then inserted into a device that checks cholesterol in a few minutes.

If the results of the examination indicate a high level of cholesterol in the blood, the doctor will guide you on the methods that you must follow to reduce it either by changing your diet or taking medication. In addition to determining the risks of a heart attack or stroke in the next ten years.

How can we lower cholesterol level in the blood?

You can lower your cholesterol by following a healthy diet, reducing fat consumption, and exercising. There are some cases that require taking the medicine. Accumulation of cholesterol in the blood vessels is very dangerous and makes you more vulnerable to heart problems or stroke. There are no indications or symptoms indicating high cholesterol in the blood. You cannot know whether you have high cholesterol except through a blood test.

Ways to help lower cholesterol:

  • Diet food
  • Eat less fatty foods
  • Avoid eating foods that contain saturated fats.
  •  Check food labels to see what kind of fats are in it.

Try to eat more:

  • Oily fish, such as mackerel and salmon
  • Brown rice, bread and pasta
  • Nuts and seeds
  • Fruits and vegetables

Try to cut back on eating:

  • Pies meat, sausages and fatty meat 
  • Butter, grease and margarine
  • Cream and cheddar cheese
  •  Cakes and biscuits 
  • Food containing coconut oil or palm oil

Other ways to lower cholesterol are:

  •  Exercising continuously
  • stop smoking
  • Avoid drinking alcohol                         


Ways to prevent high cholesterol in the blood:

  • Eat a low-salt diet that focuses on fruits, vegetables, and whole grains
  • Reducing the number of animal fats and using good fats in moderation
  • Lose excess weight and maintain a healthy weight.
  • Quit Smoking
  •  Exercising most days of the week for at least 30 minutes
  • Drink alcohol in moderation, if it is not banned at all
  • Dealing with stress

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