Cholesterol is very beneficial for the body it is necessary for production of hormones and most importantly vitamin D. it is the first diet baby gets in the womb of mother. Eggs, cheese and shell contain healthy content and kind of cholesterol. Reading this you can have understanding of cholesterol and its benefits. There are so many causes of cholesterol
What is cholesterol?
Cholesterol is a kind of fat-like waxy material. It is available in all cells of your body. It is very important to make Vitamin D, hormones and other substances that help in digestion of food. Cholesterol is good for the body under controlled amount because an excess of everything is bad. In the case of humans, cholesterol is a fat found in blood and produced by the liver. You can also take it from foods like butter, egg, cheese, fish, milk, and meat, etc.
Is Cholesterol Bad or Good?
There are two basic types of cholesterol called good cholesterol and bad cholesterol. Difference between good and bad cholesterol is that good cholesterol is high-density lipoprotein (HDL) and bad cholesterol is low-density lipoprotein (LDL). LDL is dangerous for health; its high concentration can increase the risk of stroke and heart attack.
Children who are already overweight have higher chances to have high cholesterol levels, in addition to this those who have family history to suffer from high cholesterol may be at high risk also. If you have high cholesterol level it can be way dangerous for you because as you grow older outcomes will be more dangerous. When a baby is born, he is fed o cholesterol first. This clearly shows the importance of cholesterol.
How Can You Maintain the Cholesterol Level in Your Body?
Maintaining the cholesterol level in the body is the main concern because if its concentration is decreased or increased in both cases there are chances of serious health issues. Here are some tips you can use to maintain the cholesterol level in the body:
- If you are living a healthy lifestyle then you will have maintained cholesterol levels in the body. You can do this by having a healthy diet and some exercise.
- Use of more fruits and vegetables can help you in maintaining the levels of cholesterol as they are considered as healthy food items.
- Eating foods rich in omega-3 fatty acids has healthy effects on your health.
- Increasing physical activity and doing an exercise can raise levels of good cholesterol in your body.
- If you are smoker then there is need to quit smoking, it also raises the level of good cholesterol.
- Stop drinking sugary beverages and prefer tap water. Losing weight can help you in maintaining cholesterol level.
If your cholesterol level is not getting normal even after using the above-mentioned tips then there is something serious. You need to consult a doctor and proper medication is required so that cholesterol level gets normal. Cholesterol tests can help in determining the cholesterol level of your body.
What Is the Role of Cholesterol in The Body?
Cholesterol plays a major role in the body. It is beneficial for the body but if its level is normal. Here are some roles played by cholesterol in the body:
Maintaining Cell Membrane
The cell is the basic unit of life having a lot of membranous and non-membranous structures. These structures maintain the overall functioning of a cell. Moreover, cells also have a cellular membrane. If the structure of the cell membrane is ruptured, the cell will collapse. Here cholesterol plays its role, it maintains the structure of cell membranes. It is embedded between molecules of fats making cell membrane more fluid. It also helps to maintain membrane structure against temperature changes.
Hormones are chemical messengers circulate throughout the body to control major systems of the body. Cholesterol is the precursor of different types of hormones. These hormones include stress hormones like cortisol. It is also required for the production of sex hormones, for example, estrogen, progesterone, and testosterone. Without cholesterol production of these hormones is almost impossible
Bile is yellowish-brown fluid and in most of the vertebrates, it is produced in the liver, which is helpful in lipid digestion and processing in the small intestine. Cholesterol is required for the production of bile in the liver. It is used by the liver to produce bile.
Vitamin D Production
Vitamins are organic molecules that body uses for normal development and proper growth. These are micronutrients present in small amounts. An important vitamin is vitamin D that is occurs in response to sun exposure, it is necessary for strong bones. Cholesterol is essential for the production of vitamin D. Sunlight converts cholesterol into vitamin D under the skin.
Nutritious Foods Rich in Cholesterol
Foods that are rich in cholesterol give you a lot of benefits. But the thing is only those foods are bad that contain a high amount of good cholesterol. Here are some foods enriched in cholesterol and are nutritious
EGGS – Most Nutritious Foods
Eggs have a high concentration of cholesterol. Amount of cholesterol in one large egg is about 211 milligrams. Commonly it is thought that eating egg can raise the level of cholesterol to a bad extent. But the reality is that eggs do not have a bad effect on cholesterol level. Use of eggs can increase the level of HDL which is heart protective. Eggs also have other nutrients like vitamin B, vitamin A. it is safe to eat 1 to 3 eggs daily.
CHEESE – Increased Cholesterol
According to estimation one ounce of cheese provides you with about 27 grams of cholesterol. Full fat cheese does not have any bad effect on the level of cholesterol in the body. cholesterol causes. According to an experiment level of bad cholesterol in the body does not increase if a person takes about 23 ounces of full-fat cheese a day as compared to low-fat cheese. Nutrition level of different cheeses varies but almost all cheese contains protein, vitamin A and B calcium. Cheese is high in calories.
PASTURE – Raised Steak
It contains proteins and also the amount of iron, zinc, selenium and vitamin B12. As compared to feedlot beef it has a low concentration of cholesterol but it has a high content of omega-3 fatty acid. This substance has an anti-inflammatory effect. 62 grams of cholesterol is present in about four ounces of pasture-raised steak. According to research, cholesterol causes. it is said that the use of processed meat can increase the risk of heart disease but the case is not the same with red meat.
SHELLFISH – Excellent Source of Cholesterol
Shellfish has a high concentration of cholesterol. You get about 166 milligrams of cholesterol from three ounces of shellfish. The good thing about shellfish is that it contains bioactive components. cholesterol causes. These bioactive components include taurine, carotenoid, and antioxidants which are involved in preventing the body against heart disease. These components also play a role in lowering the level of bad cholesterol. Those people who have seafood in their diet are less likely to get diabetes, heart disease, and arthritis.
Cholesterol Rich Organ Meats
Organ meats, for example, heart, liver-kidney, etc. are rich in nutrition. Same as the chicken heart is an amazing source of zinc-iron and antioxidant CoQ10. In addition to these nutrients, its two ounces provide you with 105 milligrams of cholesterol. cholesterol causes. According to a research made on Korean adults, it is said that those in taking organ meats are less likely to have heart diseases.
FULL FAT YOGURT – Reduces Bad Cholesterol
Just like above-mentioned foods it also has some nutrients like potassium, magnesium, phosphorus, calcium and vitamin B. a cup containing 245 grams of yogurt has cholesterol of 31.9 milligrams. According to recent research, cholesterol causes it is said that the use of full-fat fermented dairy products can reduce the level of bad cholesterol. It can also reduce the risk of heart disease, stroke, and diabetes.
SARDINES – The Source of Vitamin D
It is not only a source of nutrients but also a delicious and excellent source of protein. It is tiny fish rich in cholesterol giving you 131 grams of cholesterol from 4 ounces. Cholesterol from here can be a good form in the production of vitamin D. not only this but it also comes with other nutrients like vitamin E, magnesium iron, etc.
HIGH FIBER FOODS – Lower Bad Cholesterol
Soluble fibers are present in oatmeal, it can reduce the level of bad cholesterol in your body. Soluble fibers are also part of Brussels, sprouts, and apples, etc. cholesterol causes. these fibers decrease the cholesterol absorption in the blood. So if you want to reduce bad cholesterol level in your body it would be best to make oatmeal or oat bran cereals in your breakfast. It would produce excellent results if you take some heart healthy fruits along like berries or bananas.
Foods You Need to Avoid
Above mentioned foods have a high concentration of good cholesterol so you can take them in suggested amounts. But some cholesterol-rich foods are harmful to the body. Some of these foods are as follows:
PROCESSED MEATS – Heart Disease
Processed meats include hot dogs, bacon, sausages, etc. all these foods have high levels of cholesterol. Cholesterol causes. The main drawback of using processed meat is that it is responsible for heart disease. Not only this, but it can also be a cause of colon cancer if you take these foods in high amounts.
FRIED FOOD – Rich in Calories
People love to eat fried foods these days like fried chicken or cheese sticks. But unfortunately, these foods have a higher concentration of cholesterol and are need to be avoided. They may contain Trans fats which are responsible for increasing the risk of heart disease. It can not only lead to heart disease but can also lead to diabetes and obesity as these foods have high calories.
DESSERTS – The Reason Behind Weight Gain
Cakes, ice creams, sweets all of these are present in desserts and are unhealthy to eat. They do not only harmful for our teeth but also can because of weight gain as they have high calories and high concentration of cholesterol. These sweet dishes have a bad impact on our overall body health. As these gave a high concentration of sugar also thus can be a cause of diabetes also. And the worst thing about such food is that they lack nutrients.
FAST FOODS – Cause of Chronic Diseases
People are suffering from over-weight problems with fast foods these days. They do not eat home-cooked food and preferred to order it from fast food companies. Frequent use of fast food can be really dangerous for your health. These foods have a higher concentration of cholesterol causing inflammation, more belly fats, and bad blood sugar regulation.
In the end, we came to the result that cholesterol is important and good for the body at certain levels. Cholesterol causes If the level of cholesterol increases or decreases from the normal value, it can lead to serious health issues. If the level of cholesterol is high then it can cause heart diseases and stroke. On the other hand, if concentration decreases you may have problems with your hormones or production of vitamin D also. So, it is important to maintain the level of cholesterol in the body but it would be possible only if you have a healthy lifestyle. You should have a healthy diet and do some exercise daily.
It is safe to use some cholesterol-rich foods like shellfish, organ meat oatmeal, etc. But you need to avoid some cholesterol-containing foods like fast and fried foods. Because they contain bad cholesterol and have high calories so are dangerous to our body.