Cholesterol level, which is also one of the barometers of health. If the result of the health examination is higher than the normal value, you will be anxious.
However, some people may not be sure about the specific problem. It is necessary to understand the cause of high cholesterol and return it to the normal level.
Here, we will explain how to lower cholesterol, focusing on improving lifestyle habits such as diet and diet.
What is cholesterol?
In addition to health checkups, the word cholesterol is often seen and heard on TV. However, there are many people who cannot immediately answer what kind of role they play. Let’s take a look at the role of cholesterol.
The role of cholesterol
Cholesterol is one of the oils present in the human body. There are four types of fat in the blood. Cholesterol and triglycerides, phospholipids, and free fatty acids.
Neutral fat is also a familiar fat content for people. Neutral fat is the most common lipid in the body and is a value that is important in health examinations.
Cholesterol is the fact that makes up cell membranes, hormones, and bile acids. The human body is made up of 60 trillion cells, and cholesterol is the material of the biological membrane called the cell membrane that makes the cells.
It is used not only for cell membranes but also for corticosteroids (cortisol and aldosterone), hormones (androgens and estrogens), and bile. There are also hires that promote vitamin metabolism. It is a fat-soluble vitamin such as vitamins A, D, E, and K.
The image of cholesterol may not be very good. However, it plays an important role in life activities and maintenance. 70-80% of cholesterol is synthesized in the liver using sugar and fat. 20 to 30% is taken from outside the body. The total amount is regulated in the body.
Cholesterol is distributed not only in the blood but also in the brain, internal organs, and muscles throughout the body.
Good and bad cholesterol
Cholesterol includes good cholesterol called HDL cholesterol and bad cholesterol called LDL cholesterol.
The role of good cholesterol is to clean up excess lipids. It transports excess cholesterol accumulated in each tissue of the whole body to the liver.
Bad cholesterol carries from the liver into the body. When bad cholesterol increases in the blood, it deposits on the walls of blood vessels and promotes oxidation. It makes blood vessels easier to clog.
If left untreated, blood clots in the blood vessels, stopping blood flow and eventually causing blood clots.
Normally, the balance between good and bad cholesterol is maintained. However, when the equilibrium is lost, the concentration of cholesterol increases.
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Even if your cholesterol level rises, you need to be careful because your body will not be upset until you get sick.
When the blood level of cholesterol rises, the standard value rises, and the suspicion of dyslipidemia (hyperlipidemia) increases.
Diseases that are easily affected by high cholesterol
Dyslipidemia is more likely to occur when cholesterol levels are high. I will explain its features and causes.
Dyslipidemia
Dyslipidemia is a condition in which blood becomes muddy and is seen as a risk factor for arteriosclerosis and myocardial infarction.
Arteriosclerosis is more likely to develop if bad cholesterol is 140 mg / dl or higher and good cholesterol is low. The level that requires treatment is a condition where good cholesterol is less than 40 mg / dl.
At the same time, the increase in triglycerides also increases bad cholesterol.
Causes of dyslipidemia
It is believed that dyslipidemia is not a genetic or constitutional problem but a lifestyle-related cause.
Eating habits and exercise are of particular influence.
An unbalanced diet puts a strain on the body. Meals centered on meat, including beef, chicken, and pork, consume too much animal fat.
Be aware that oily diets are high in saturated fatty acids that strain the internal organs. Drinking too much alcohol will make your liver work full capacity, which will add to the challenge.
Daily non-pregnancy accumulates in the body and raises cholesterol levels as soon as possible.
Lack of exercise can also affect you, but the biggest problem is that you don’t have the habit of moving and resetting. Unnecessary energy accumulated in the body cannot be discharged.
How to get cholesterol normal?
Here’s how to get your cholesterol normal. It is done by reducing bad cholesterol and increasing good cholesterol.
Improve your eating habits
Lifestyle-related improvements are paramount to normalizing cholesterol. Try to live a balanced life, especially with a diet and exercise approach.
Ingredients are mainly vegetables and grains. Especially, choose seasonal vegetables. Seasonal vegetables are fresh and healthy and are rich in nutritional value such as dietary fiber and vitamins. It is also recommended as it will balance your body according to seasonal changes in your body.
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In recent years, you can also get good quality vegetables on the Internet. Incorporate soybean products, seafood, seaweed, and meat into the seasonal ingredients. Be careful not to consume too much oil in fried foods and meat dishes.
Regarding seasoning, we will prepare a menu that can be cooked with miso, soy sauce, sugar, vinegar, and salt, focusing on simmered dishes, steamed dishes, and seasonings. Food points to be high in salt, so be aware of refraining from it as much as possible.
Go on a diet
Dieting by exercising is also a shortcut to returning cholesterol to normal levels. The content of the exercise should be a program that can be incorporated into daily life. For example, it is a combination of anaerobic exercise centered on muscle training and aerobic exercise for 20 minutes or more.
Incorporating intense training from the beginning can be motivating at first but not easy to continue.
It is possible to approach visceral fat by an anaerobic exercise called slow abdominal muscles, such as slow squats, abdominal muscles, and push-ups. Walking, jogging, and aerobic exercise on an exercise bike promote fat burning.
Summary
There are ways to improve your diet and exercise to get your cholesterol levels normal. If your cholesterol level rises and you get a health checkup, this is your chance to improve your lifestyle.
Let’s aim to build a healthy body by adopting lifestyle habits such as increasing good cholesterol without leaving unhealthy or unhealthy conditions.
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