How to keep your blood cholesterol levels remained normal?

1.Eat balanced meals according to need:o Food is a balanced diet consisting of:- 60% of calories derived from carbohydrates- 15% of calories derived from protein- 25% of calories derived from fat- Calories from saturated fat should not exceed 10%o Excess calories can result from excessive intake (eat lots) or use a little energy (less activity).o Excess calories derived primarily from carbohydrates can cause elevated triglyceride levels.- Examples of high carbohydrate-containing foods are rice, cakes, snacks, noodles, bread etc..- Examples of foods containing high animal protein ie meat, fish, shrimp, egg white.- Examples of foods that contain high vegetable protein are tofu, tempeh, beans.
2. Lowering your intake of saturated fat.- Saturated fats are mainly derived from coconut oil, coconut milk and all other oils such as corn oil, soybean oil, etc. which have high heating or heated repeatedly.- Excess saturated fat will cause elevated levels of LDL cholesterol.
3. Keeping the intake of saturated fats remain both in quantity and quality.- Unsaturated oils mainly found in marine fish and vegetable oils and olive oils are not heated with high heating or heated repeatedly.- Intake of saturated fat it would not be able to increase levels of HDL cholesterol, and prevent the formation of deposits in blood vessels.
4. Lowering cholesterol intake- Cholesterol is mainly found in fat from animals, organ meats, egg yolks, and "seafood" (except fish).
5. Eating more fiber in your diet daily.- Fiber is found in many fruits (eg apples, pears are eaten with the skin) and vegetables.- Fiber is recommended for 25-40 grams / day, equivalent to 6 units of red apples with the skin or 6 cups of vegetables.- Fiber serves to bind fat from food in the digestive process, thus preventing an increase in LDL cholesterol.
6. Changing cooking methods- We recommend that you cook the food instead of frying, but boiling, steaming or burn without oil or butter.- Cooking oil from unsaturated fatty acids should not be used for frying but it is used for salad oil, so as to have a positive effect on increased levels of HDL cholesterol and the prevention of deposits in blood vessels.
7. Doing regular physical activity.- It is advisable to perform aerobic exercise (brisk walk, jog, bike, swim, etc..) Areregularly 3-5 times per week, for 30-60 minutes / day, with a pulse during exercise by 70-80% (220 - age).- Regular exercise will help increase levels of HDL cholesterol.- If the exercise path, jog should use the appropriate sports shoes to prevent injury to joints.

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What causes increased cholesterol in the blood?

1. Genetic factorsThe body produces too much cholesterol. As we know 80% of cholesterol in the blood produced by the body itself. There are some people who produce more cholesterol than others. This is due to hereditary factors.In this man even though only a few foods that contain cholesterol or saturated fat, but the body still produces more cholesterol.
2. Dietary factorsOf several dietary factors, fat intake is very important to note. Fat is a food that is very important, if we do not eat enough fat then our energy will be reduced, but if we eat too much fat can cause damage to blood vessels.As we all know fat in the diet can be derived from meat, but in Indonesia the source of intake of fats can be divided into two namely:o Saturated fat comes from meat, coconut oil.o consist of unsaturated fats: omega 3 fatty acids, omega 6 and omega 9 fatty acids.
Recent research shows that:o fats derived from fish called omega-3 can prevent sudden death caused by coronary heart disease.o Omega-3 fatty acids can reduce levels of LDL cholesterol and raise levels of HDL cholesterol and lowers the risk of clots in blood vessels.o omega-6 fatty acids derived from vegetable allegedly also can prevent coronary heart disease.o omega 9 fatty acids known as olive oil, are also found in palm oil which has undergone a special process. Omega 9 fatty acids can cause elevated levels of HDL cholesterol.o In most cases, the cholesterol comes from the food you eat foods that contain saturated fats such as animal meat and coconut oil.o Unsaturated fats found in vegetable oil when used for frying with high heat will be able to alter its chemical structure so that it can have negative consequences.

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What's With Cholesterol?

Cholesterol is one of the factors triggering the occurrence of coronary heart disease (CHD), is the "silent killer" in the community of developed countries and developing countries, including Indonesia where the prevalence of CHD morbidity increased sharply. The results of the National Household Health Survey (NHHS) in 1992 states that CHD is the leading cause of death was the first for over 40 years of age.

            The results of the General Check Up (GCU) PT.PIM employees, in 2004, shows that the ± 52% of employees have the level of cholesterol in the blood rises / height (normal cholesterol; <200 mg / dl). This indicates that the potential occurrence of CHD is also very wide open, especially given the ± 80% of employees are aged over 40 years, where durability and function of the body has begun to decline. These conditions should receive serious attention by all elements of the company, either by section dealing with employee health and human resources alone, so we found the problem solvingnya.

What is cholesterol?

Cholesterol is a material / substance is shaped like a fatty, waxy contained in animal cells including human cells. He was taken into the body by lipoproteins are called high density lipoprotein, high density lipoprotein cholesterol (HDL) cholesterol is often called "good" cholesterol and Low Density Lipoprotein (LDL) cholesterol that was held by "evil", because if the level higher in blood, this is what triggered the emergence of atherosclerosis (narrowing of blood vessels) due to thickening of the arteries due to cholesterol and fat that settles on the inner wall of the artery. precipitate or fatty deposits are called plaque (plaque). These plaques narrow the blood flow and because of its sticky, will draw drops of blood, causing clots or clot. Artherosclerosis plaque may enlarge and harden and impede blood flow to give the supply to the heart muscles. Eventually, blood clots in the arteries that had narrowed it closes kesebagian heart muscle blood flow and can cause heart attacks.

The body itself is in dire need cholesterol to build and repair cells, produce acid (acidic) bile by the gallbladder that helps absorb fat in the diet and to produce hormones.

What to do?

To overcome / reduce the level of cholesterol in the blood are high, keep in mind the following things:

    Diet

A diet that regularly taking into account the intake of food sources high in fat, both on the source of carbohydrate, animal protein, vegetable protein and oil sources, then it should be avoided. As for the sources of carbohydrate should be avoided; pastries made with cheese, full cream milk, chocolate candy. Animal protein sources are: egg yolks, shellfish, shrimp, crab, brains, tripe, kidneys, liver, heart. Vegetable protein sources are all foods should be eaten. The oil resources that have to be careful is; fat from animals, butter (butter), coconut milk, coconut oil. For sources of vitamins, all vegetables and fruits may be consumed.

    Sports

Every one of us to exercise the body gets hot, because there was an increase metabolism (burning) in the body. Which of course burned food or existing reserves in the body. In the body fuel reserves consist of carbohydrate (carb), fat and protein. Regular exercise with a frequency of 3 times a week is recommended for example, walking / exercise physical fitness with the tempo / duration ± 1 hour workout. With practice is expected in addition to an increase in metabolism will also increase blood circulation, so that the transport of LDL cholesterol out of the network is increasing as well. With so is expected to be overweight (over weight, obesity) may also be lowered.

    Drugs

      Although lifestyle changes is important in determining your cholesterol levels, but it is not the only factor. There are some people that their hearts produce excessive cholesterol. Although a good diet and enough exercise will help, without the use of medication cholesterol levels may not be fully normalized. Using the cholesterol-lowering drugs does not mean that you fail and abandon your efforts. By continuing to train and eat right, you will use the lowest possible dose. In fact, through a study published in the journal of the American Medical Association, the group that depend on drugs alone, only 50% could reach the ideal cholesterol. On the other hand, groups that combine proper diet with cholesterol-lowering drug use accurately, 80% of them can reach their cholesterol.

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What Is a Cholesterol?

Cholesterol is a type of lipid molecules that are found in the bloodstream and body cells. Cholesterol is produced by the liver and is needed for the body's metabolic processes, such as helped the formation of new cells and hormones. However, not to excess. Excess cholesterol can lead to accumulation of fat in the blood can clog blood vessels. In the end, the heart and brain to be deprived of blood supply that could pose a risk of heart attack and stroke. Cholesterol levels are too high in the blood is called hypercholesterolemia. There are several types of cholesterol. First, low density lipoprotein (LDL), also called bad cholesterol. Contains 75 percent LDL cholesterol and very little protein. LDL cholesterol contributes to flow throughout the body. Excessive levels of LDL can cause fat deposition in the arterial wall. The next type of cholesterol is high-density lipoprotein (HDL), known as good cholesterol. HDL contains more protein and 20-30 percent of cholesterol flowing through the body. HDL serves to remove excess cholesterol from the cells and artery walls and carry cholesterol back to liver for disposal. There are also called triglycerides, which play a role in fat storage and influential in the formation of cholesterol-rich lipoproteins. Rich lipoprotein cholesterol is what causes high cholesterol and improve blood clot formation. Benefits phytosterol If you want lower cholesterol, it seems you must get acquainted with phytosterols. This is contained in the plant sterols and cholesterol have similar structures. Phytosterols are naturally found in vegetables, beans, wheat. Phytosterols can help lower cholesterol levels by inhibiting cholesterol absorption in the intestine thus helping to reduce the amount of cholesterol entering the bloodstream. Therefore, in an effort to lower cholesterol levels, the unity of cardiologists in the United States recommends lifestyle changes including eating foods low in saturated fat and foods containing phytosterols at least 1000-3000 milligrams a day. Based on research, taking 1000-3000 milligrams of phytosterols per day helps lower cholesterol by 10 percent. Apart from fresh food, fistosterol can also be obtained with a more practical way. Currently, for example, there are products containing phytosterol milk powder, for example Nesvita ProHeart produced Nestle. This could be an option for those who want to control cholesterol levels.

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