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Mireia Cervera 12 June 2016

Do your latest tests indicate that your cholesterol level is high? Don't worry, this post will serve as a guide and provide you with practical advice for a proper diet and lifestyle to take better care of your arteries. rong>

More than half of the European population and the majority of industrialized countries have a cholesterol level that is too high and the consequences are dramatic: according to thet / mediacentre / factsheets / fs310 / es / index2.html # http: //www.who.int/mediacentre/factsheets/fs310/es/index2.html "> WHO cardiovascular diseases are the leading cause of death in countries developed.

Although theCholesterol has a terrible reputation, it is important to clarify in the first place that without it we could NOT live. Cholesterol is a natural fatty substance present in all cells of the human body necessary for the functioning ofnormal body nto. Its importance in our body is such that our liver is responsible for manufacturing part of what it needs. So the problem is not that we have cholesterol , but that we have too much. According to the Spanish Heart Foundation cholesterol should not exceed 300 mg / day.

Cholesterol is a natural substance present in all cells of the human body necessary for the normal functioning of the body.

We also have to distinguish that there are different types of cholesterol that act differently in the human body. In reality, cholesterol is the same but, as it is a fat, it does not dissolve in the blood and needsIt has a transport medium (lipoproteins) with which it can circulate through the interior of the blood vessels. What changes between the different types of cholesterol is the vehicle it uses to get from one place to another in thebody. There are two types of transporters: low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

Knowledge of these functions means that high cholesterol levels are no longer talked about interchangeably HDL (the good one) and LDL (the bad one). Therefore, it is important to have a high level of HDL - it protects against cardiovascular disease by taking away the cholesterol mIt keeps the blood from sticking to the arteries - and a low level of LDL - prevents the formation of atheroma plaques in the arteries that cause them to clog -. That is why most studies have focused on como reduce LDL , which is the one that accumulates in the walls of the veins and arteries, increasing the risk of suffering from heart disease. As for HDL cholesterol , the good one, we know less about it and there are no recommendations yet.it is clear, but it seems that it can be as important as LDL or even more.

Below we detail the optimal and high cholesterol values to serve as a guide in the resultstwo of your analytics:

LDL cholesterol category
<100 mg / dl - Optimal
100-129 mg / dl - Near Optimal
130-159 mg / dl - Borderline, a little high
160-189 mg / dl - High
= 190 mg / dl - Very alto

HDL cholesterol category
= 40 mg / dl - Low
= 60 mg / dl - High (desirable)

Total cholesterol category
<200 mg / dl - Desirable
200-239 mg / dl - Borderlineand, a little high
= 240 mg / dl - High

High cholesterol levels are generally due to a poor diet and a sedentary lifestyle. In some cases it may be due to a hereditary nature, then very high levels are observed even in very thin childrens. The therapeutic strategy will be different, the primary one requires a modification in lifestyle, diet and in most cases the administration of drugs, while the secondary ones generally improve, leading a longer life.fury.

The treatment of this pathology requires a change in lifestyle, starting with a healthy diet, avoiding overweight, reducing the intake of alcoholic beverages and practicing some physical activity at least two people.is per week.

If we have high cholesterol, the Spanish Arteriosclerosis Society considers that total fat intake can be maintained at 30% ofthe diet, provided there is an increase in healthy fats - nuts, olive oil , seeds, oily fish - and a decrease in fatssaturated - cheeses, butter, red meat, sausages, processed foods ...-. In addition, it is necessary to avoid excess calories, increase fiber and decrease salt. To achieve this, the consumption of fatty beef and pork must be reduced.and limit yourself to chicken, turkey, rabbit, and fish. We must substitute whole and derived dairy products for semi-skimmed or skimmed products and low-fat cheeses. We will avoid or eliminate butters and margarines in general, as well asindustrial pastries, cakes, commercial sweets and palm and coconut oils. Olive oil should preferably be used in salads and for cooking. And increaseespecially the consumption of fruits, vegetables, whole grains and legumes. These recommendations should not only be followed by people with high cholesterol but by all healthy people from 3 years of age.

It has been shown that people with blood cholesterol levels of 240 have twice the risk of suffering a heart attack than those with figures of 200.

When we go from a diet high in saturated fat to the one previously recommended, we can obtain an average decrease in total cholesterol of 10-15% depending on each person and also improve the risk profile of suffering a disease.cardiovascular fitness thanks to the contribution of fiber, calcium and natural antioxidants (vitamins A, C and E).

If your cholesterol level is too high, a heart-healthy diet will not suffice, practiceof physical activity will also be a priority. The practice of sport influences the level of cholesterol in a doubly positive way since it lowers the level of LDL and increases the HDL. Also baIt reduces the risk of hypertension, diabetes and helps control overweight.

From Teresa Carles Healthy Foods we declare war on cholesterol (bad !!!). You sign up?

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale