Many people may be confused! What type of fat is the cholesterol that we are familiar with? And what is the difference between good fat (HDL) and bad fat (LDL)? Open the source of good fat and bad fat.
Cholesterol is a type of fat that is necessary for the body. It looks like wax. Normally, the body can create cholesterol by itself from the liver. But cholesterol that is more than the body needs often comes from the food we eat, whether it is fatty meat, egg yolks, milk or dairy products. Having high cholesterol is an important factor leading to heart and blood vessel disease.
Types of cholesterol
High-density Lipoprotein (HDL) , also known as “good fat,” helps transport cholesterol and triglycerides.
It is transported out of the arteries and tissues to the liver for excretion, resulting in a lower overall cholesterol level in the body, thus reducing the risk of cardiovascular disease. It also plays a part in inhibiting oxidation, inflammation, and blood clotting, สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น which are one of the causes of cardiovascular and cerebrovascular disease.
Source of good fat (HDL)
- Olive oil
- Nuts
- Nuts
- Cereals
- High fiber fruits
- Flaxseed
- Deep sea fish such as salmon, tuna, and sardines
- Avocado
Low-density Lipoprotein (LDL) , also known as “bad fat,” is a type of fat that tends to accumulate along the walls of blood vessels. If there is a lot of this type of fat, it will cause blockage in the blood vessels, causing the arteries to narrow and harden, increasing the risk of heart disease and stroke.
Bad fat sources (LDL)
- Fried food, soft drinks
- Dessert
- Animal fat
- Butter, cheese, creamer
- Snacks
- Animal organs, fatty meat
In addition to cholesterol, there is another type of fat called triglycerides, which are fats in the blood. The body uses them as a reserve energy source. We get triglycerides from eating foods that contain starch, sugar, or various types of fat. If we get more of these nutrients than necessary, the body will change them into triglycerides and store them in various cells. Having high triglycerides increases the risk of heart disease and blood vessels.
Stay away from bad fat with this easy method.
- Control the amount of food you eat to be just right.
- Avoid fried foods or foods high in fat, especially trans fat, as well as foods that contain a lot of flour or sugar.
- Increase your intake of vegetables, whole grains, and unsweetened fruits in your meals.
- Keep your weight within an appropriate range.
- Exercise regularly, at least 30 minutes a day, 3-5 days a week.
- Go to bed around 10 pm to allow growth hormone to be released well, reducing the risk of fat accumulation.
- Reduce or quit drinking alcohol and smoking.
How to take care of yourself if your bad cholesterol (LDL) exceeds the standard value
- Take cholesterol-lowering medications regularly as prescribed by your doctor.
- Avoid foods high in cholesterol, saturated fat, and trans fat, such as cakes, cookies, fried foods, fatty meats, butter, and margarine.
- Eat foods high in fiber, such as brown rice, whole grains, green leafy vegetables, and apples.
- Lose weight by exercising regularly.
Blood lipid measurement
The general recommendation is that the first examination should be done at age 35 or should be done immediately for those at risk of coronary artery disease, such as high blood pressure, diabetes, obesity, smoking, family history of coronary artery disease and heart disease, etc. However, the annual health check-up by general standards will also measure the levels of various types of fat. Therefore, when we know the results, we should take care of ourselves or adjust our behavior to keep the levels of various types of fat at an appropriate level and not cause a risk of harm to the blood vessels and organs because we can all take care of our health by changing our lifestyles appropriately.