• Be careful with cholesterol. So often we hear the warning. Presumably, people often mistakenly thought to cholesterol. Cholesterol is only regarded as an evil substance causes heart disease and stroke. Cholesterol is a type of material that looks almost identical to fat. If most of the food fat is triglycerides, the cholesterol is the rest. Triglycerides itself is a bond between the glycerol with three fatty acids.
• In the body, dietary fat intake was taken to the liver (liver) to be converted into cholesterol. Similarly, the cholesterol from food. Because it is still in the form of fat, cholesterol does not dissolve in the liquid blood. For soluble and easily distributed throughout the body, cholesterol also create a bond with proteins and form a lipoprotein.
• Lipoprotein is then circulated throughout the body. Because it is still full of cholesterol, the lipoprotein binding her little protein, so that its density is low (low density lipoprotein / LDL). Arriving at the cell body, cholesterol is used to build cell walls, so that reduced cholesterol content. This makes the protein is relatively dominant, so that its density lipoprotein also increased (high density lipoprotein / HDL).
• On the way to leave the liver leading to all body tissues, the charge of excessive LDL cholesterol in very easily scattered along the blood vessels. As a result, there was a narrowing of the arteries (atherosclerosis), which can increase the risk of stroke and heart attack. Because of that, then known as LDL ‘bad cholesterol‘.

]]> http://www.magusagora.org/kick-controlling-cholesterol.htm/feed 0 http://www.magusagora.org/recommends-limiting-cholesterol.htm http://www.magusagora.org/recommends-limiting-cholesterol.htm#comments Mon, 08 Nov 2010 16:00:26 +0000 Brandon http://www.magusagora.org/?p=380 Sometimes, our bodies produce cholesterol exceeds the number we need. Usually this happens when we eat lots of fatty foods. When that happens, the cholesterol will accumulate in the walls of the arteries and causes blockage of blood vessels that can lead to strokes and heart attacks. Especially if you narrow the blockage of blood flow to the brain. From the research, the US-NCEP (National Cholesterol Education Project), men aged 20 to 30 years that excess blood cholesterol (hypercholesterolemia) risk of dying from 2 to 3.5 times greater of a heart attack than men age healthy cholesterol levels. In addition, they also have a life expectancy of 4-9 times shorter.

In addition to obesity, atherosclerosis is a major factor triggers high levels of LDL. Still according to the NCEP, LDL levels that exceed 160 mg / dl, increase the risk of narrowing of blood vessels 2.5-fold. To prevent the rise of bad cholesterol, the American Heart Association recommends limiting cholesterol intake from food is less than 300 mg per day. This is because, the body can synthesize cholesterol from saturated fat. For that, limit your fat intake no more than 30 percent of the adequacy of calories, maximum 1/3-nya is saturated fat.

Carbohydrates are not something to be feared. What is important, you need to know the types of carbohydrates are “safe” for consumption. There are two kinds of carbohydrates, namely simplex and complex carbohydrates. Carbohydrate simplex is rapidly absorbed carbohydrates that the body, because it is in the form of sugar granules that contain glucose and is readily absorbed. Which includes among other simplex carbohydrate sugar, palm sugar, and corn sugar. Foods that contain carbohydrates simplex, namely milk, candy, and cookies. Unlike the simplex carbohydrate, complex carbohydrate is digested and absorbed slowly, so that sugar levels rise slowly in the body. Carbohydrates of this type also contain more fiber and vitamins. Examples of complex carbohydrates such as rice, bread, potatoes, corn, and pasta.

Well, in a balanced nutritional diet, which is consumed complex carbohydrates. However, do not mean all carbohydrates bad simplex. Importantly, limiting intake. One of the fixed simplex carbohydrate can be consumed is milk which is a source of calcium and vitamin D. Can choose low-fat milk is now sold.

It is important to add low-fat dairy and vegetables, like broccoli and tomatoes that prevent certain types of cancer.

Before starting a diet, it is essential to consider that any treatment is a long-term process. Therefore, the diet should be low in calories, to achieve a caloric balance that allows weight loss, burning fat, but also must be a nutritionally adequate diet.

In this sense it is highly recommended that it contains between 50-60% carbohydrate, 15-20% protein, plus a 25-30% fat. Likewise, we must bear in mind that weight loss is key to six meals a day, as we have said on other occasions with maximum intervals not exceeding three hours between intake and the other as this allows a lower caloric intake, causing a drop in total cholesterol and LDL (bad), the greater amount of energy expended in digestion, absorption, conversion and storage of nutrients consumed through food (thermogenesis postprandial) and lower insulin peaks.

Should therefore always make the four main meals-breakfast, lunch, snack and dinner and two snacks a day, a mid-morning and the other in midafternoon. This is achieved with less hunger to reach the next meal size smaller portions, better selection of food to be consumed, and activate the overall energy expenditure.

Before beginning any diet plan for losing or gaining weight, check with your dietitian, the know how to guide.