The very mention of the word ‘cholesterol’ creates a pang of fear in most of us in recent times.
Cholesterol is one of those afflictions to the human body where no outward symptoms are indicated for detecting. Cholesterol affects the middle as well as the old age groups.
All of us must be aware that the fats get deposited on the blood carrying paths and veins from a very young age.
What happens if cholesterol level increases?
There would be nobody pain, neck pain, or heart pain or any other complaint when affected by increased cholesterol level. However, gradually, there may be serious complaints such as paralytic attacks, heart attack, kidney diseases, eyesight related problems.
A test, known as ‘lipid profile’ is conducted. Lipid profile or lipid panel is a panel of blood tests that serves as an initial broad medical screening tool for abnormalities in lipids, such as cholesterol and triglycerides.
This test must be taken only in the body condition when no food had been taken in the previous 12 hours. Even drinks must be avoided, Only water can be taken during these 12 hours.
It is advisable to have this test for males above 35 years of age and females above 45 years of age.
However, it is better for all people with prospects of excess fat in their bloodlines to take this blood test.
It is really essential for the following cadres of all age groups to have this blood test as mandatory:
· People with high blood pressure
· People affected by renal failure
· People affected by heart attacks or paralytic attacks.
· The hereditary or relatives of the above cadre
· People with obesity
· People with habits of smoking/drinking
· The workers who do not have scope for physical exercises in their jobs
· Women after menopause
There are different types of blood cholesterol – Total cholesterol, LDL, HDL, and triglyceride. Out of this the complaint deserving the utmost attention is the cholesterol, known as ‘bad cholesterol’ or LDL – ‘Low-Density Lipoprotein’ and triglyceride cholesterol.
The food habits constitute only 25% of reasons for these complaints whereas there are other factors that constitute 75% of these complaints.
Let us know these ‘other factors’ and their play:
· Hereditary features – 15%
· Obesity – 12%
· Hormones and enzymes – 2%
· Mental tension, tending to be sensitively emotional, the social status – 8%
· Diabetes – 7%
· Lifestyle without many physical exercises – 6%
· Smoking and pollution/environmental hazards – 6%
· The gender, aging factor, some drugs and similar other factors – 5%
List of Foods That a High Cholesterol Person should avoid
Eggs are considered to be a healthy choice when taken within certain limits. Eggs are allowed to be taken as part of the healthy diet as long as they are not accompanied by dairy products and meat. It is better to avoid other cholesterol-rich foods for lunch when an egg was taken as breakfast. A single egg yolk has 210mg of cholesterol. So, avoid regular intake of egg yolk as well.
Eating lunch at a fast food restaurant is not advisable. Prior to ordering any cheeseburger, it is worthy of remembering the presence of 75mg of cholesterol in Big Mac and 175mg of cholesterol in classic double food item. So, it is better to order for a plain burger. Enjoying the tasty one rarely could be fine but, not regularly. About 123mg of cholesterol is found in 100gms of cheese and 21mg in one inch cube.
Liver in most of the meat consists of 564mg of cholesterol per 100gms of meat. As per the estimation made by the American Heart Association, three ounces of the cooked beef liver will have 331mg of cholesterol.
Butter is liked by many people in their food. Butter of 100gms consists of 215mg of cholesterol and one tablespoon of butter consists of 30mg of cholesterol. It is better to avoid taking butter regularly.
Shrimp of 100gms comprises of 195mg of cholesterol. A large single shrimp consists of 11mg of cholesterol and an ounce of shrimp consists of 55mg of cholesterol. Choosing the seafood that is boiled is better than the fried one as some of the seafoods are rich in cholesterol, while some do not.
Chicken is generally considered as a low-fat option in meat. But, the way it is cooked does bring the difference. It is evaluated that one skinned chicken leg has more cholesterol than that is present in a burger or in a cup of ice cream. Chicken skin has high cholesterol.
Egg or chip or cheese biscuit consists of 172mg of cholesterol per 100gms of the food. There is about 246mg of cholesterol in one cheese biscuit. The trans-fats present in the fast foods get transformed into high-cholesterol food. Trans-fats are formed due to the addition of hydrogen to the vegetable oils that are further used in commercial foods like cakes, fries, cookies and potato chips.
The cholesterol content in the processed meat is based on the cut that is used and the added fat content at the time of processing. Lamb and duck meats are known to have a lot of cholesterol.
A cup of ice cream will have more cholesterol than that is present in a hamburger. It has more cholesterol than it is in 10 glazed doughnuts. Trying fresh fruits for the dessert than the ice cream would be a wise option. Fruits are high in vitamins, minerals, fiber and low in calories. So, fruit option for dessert would help you lower the cholesterol.
However, the food habit is the highest constitutional factor with 25% in the cause of bad cholesterol. Thus, the wrong food habits are the main reason for bad cholesterol increase. After the food habit, the hereditary feature is the next most important constituent leading to this complaint.
Now, what are the steps to avoid the bad cholesterol?
· Avoid high-cholesterol food items
· Make a serious attempt to reduce the quantity of intake of all high-fat food items
· Take additional quantities whole-grain foods, vegetables, and fruits.
· Just give up the smoking and drinking habits
· Make it a regular habit to take physical exercises st specified periods.
· Take care to maintain the body weight as recommended by the height.
· Take regular medical check-ups and strictly follow the medical advice
· It is of paramount importance to keep the blood pressure and the sugar level under control for the patients with these complaints.
So, if you take care and act accordingly, there is no fear about ‘bad cholesterol’.
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