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Cholesterol is also divided into "good and bad"? These 6 types of common foods are the "bad cholesterol" of the "nemesis"

By: Beatrice Jan. 29,2023
Cholesterol is also divided into "good and bad"? These 6 types of common foods are the "bad cholesterol" of the "nemesis"

Many people have a lot of fish and meat every day

After eating, they worry that their cholesterol has increased

In fact, cholesterol is not all "flooded beast", because the normal operation of the human body needs the participation of cholesterol - it is involved in the composition of cells and cell membranes, to ensure the normal development of the brain and nervous system, involved in the defense mechanism of the human immune system ......

Cholesterol is also divided into two types - low-density lipoprotein cholesterol (LDL-C, often referred to as "bad cholesterol") and high-density lipoprotein cholesterol (HDL-C, often referred to as "good cholesterol ").

So, how do you distinguish between good and bad cholesterol?

How do you differentiate between "good and bad" cholesterol?

The "good and bad" cholesterol is determined primarily by the lipoproteins it carries.

1 Low-density lipoproteins

The LDL, which carries bad cholesterol, is mainly responsible for transporting cholesterol from the liver to various tissues and cells in the body, but not for retrieving the cholesterol sent out.

If too much delivered cholesterol is not absorbed and utilized by the body tissue cells in time, these cholesterols are likely to remain in the blood and even adhere to the blood vessel walls, causing inflammatory reactions and various cardiovascular and cerebrovascular diseases.

2 High-density lipoprotein

The good cholesterol is carried by HDL, also known as the "vascular scavenger", which transports the cholesterol deposited in the blood vessels back to the liver, where it is turned into bile and excreted in the feces.

As a result, many people believe that the less bad cholesterol we have in our bodies, the better.

Too low bad cholesterol

Increases the risk of brain hemorrhage
In the past, many people thought that the lower the bad cholesterol, the better, but now there are also studies that have found that too low bad cholesterol can be a health risk!

A large epidemiological study of cardiovascular disease in a Chinese population has come to similar conclusions.

The study followed 96,043 subjects with an average age of 51.3 years for nine years and found 753 cerebral hemorrhage events.

The team found that those with bad cholesterol levels of 70-99 mg/dL and ≥100 mg/dL had a comparable risk of cerebral hemorrhage; while those with <70 mg/dL had a significantly increased risk of cerebral hemorrhage.

Compared to those with bad cholesterol levels of 70-99 mg/dL, those with 50-69 mg/dL had a 65% increased risk of brain hemorrhage, and those with <50 mg/dL had a 169% increased risk!

This shows that lower bad cholesterol is not better. Under normal circumstances, the normal value of bad cholesterol is about 105-120mg/dl.

If it is too low, it may be due to the following reasons.

1 Poor nutrition

Long-term dieting or vegetarianism and low fat intake make you prone to malnutrition and low bad cholesterol index.

Suggestions: eat regularly and quantitatively at each meal, pay attention to the diversity of food, mix meat and vegetables, coarse and fine; eat less fried and high-fat food.

2 Disease consumption

Chronic wasting diseases such as hyperthyroidism, obstructive emphysema, atrophic gastritis, tuberculosis, etc., excessively consume body energy, causing negative energy balance in the body, and the bad cholesterol index may also be low.

In addition, excessive exercise, resulting in excessive energy consumption, may also lead to a low index if not supplemented in a timely manner. Therefore, exercise should be gradual and measured.

Tip: Active treatment of the primary disease is the basis for ensuring that the bad cholesterol index is at a normal level.

These 6 nutrients

Bad cholesterol" is the "enemy" of "bad cholesterol"

The following 6 nutrients can be considered as "bad cholesterol"'s "nemesis" in the daily diet, and may be added under the premise of balanced diet.

1 Dietary fiber

The main sources include: fruits and vegetables, grains, nuts, beans and so on.

It is recommended that adults consume 25 grams to 35 grams per day, which is about 3 plates of vegetables and 2 servings of fruits, and replace white rice with mixed rice, which can easily meet the daily requirement.   

2 Carotenoids

The main sources include: papaya, mango, tomato, pumpkin, sweet potato, carrot, etc.

It is recommended that you consume 6 mg of carotenoids daily, about 6 servings of fruits and vegetables (about 500 grams), which must include 2~3 servings of yellow, green and red fruits and vegetables, to meet the target.

3 Vitamin B2

It is recommended that everyone consume 1.6 mg of vitamin B2 daily. Animal liver, dark green vegetables, beans, nuts, grains and cereals, and milk products are all large contributors rich in vitamin B2.  

4 Niacin

The main sources include: animal liver, lean pork, poultry meat, fish, eggs, peanuts, avocados, walnuts, whole grains, etc.

The best daily intake of 12 mg to 18 mg, approximately equal to 100 grams of pork liver, a bowl and a half of five grains of rice.

5 Vitamin C

The recommended daily intake of 100 mg of vitamin C, its best dietary source is fresh fruits and vegetables, eat 2 oranges and 2 kiwis daily to meet the needs.

6 Potassium

Lean beef, fish, shellfish, peanuts, fungus, soybeans, portobello mushrooms, tomatoes and peas are all good sources of dietary potassium.

By replacing a portion of your staple diet with potatoes and beans and eating more fruits and vegetables, you can meet your body's needs.
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