Cholesterol is a type of fat only in animals. Although it does not provide energy to the body, it is useful in creating bile acids for digesting fat in food, creating vitamin D and certain hormones, and is a component of cell walls. Some of the cholesterol the body can create on its own, and another part comes from the food we eat. Cholesterol is both beneficial for good health but if present in the right amount, but also harmful if present in excessive amounts, because it can cause plaque in the blood vessels, which is dangerous. For example, if it blocks blood flow to the heart, it can cause sudden death or paralysis.
Although cholesterol is useful in providing energy to the human body, if it is in excess, especially bad cholesterol, it can be life-threatening. Especially in the elderly, the risk of having high cholesterol is even higher.
Optimal cholesterol levels
- Total cholesterol from a blood test should be less than 200 milligrams per deciliter.
- LDL-cholesterol should be less than 100-130 milligrams per deciliter, depending on individual risk.
- HDL-cholesterol should be greater than 40-60 milligrams per deciliter.
Foods that help lower cholesterol and are good for your health are as follows:
Eat sea fish: It should be eat 2-3 times a week. Fish is a very beneficial food for the body and is also easy to digest. Everyone can eat it คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย, and the elderly should focus on fish instead of other animal proteins.
Cereals: Whole grains may reduce your risk of heart disease quite a bit, especially oats and barley, because they are packed with soluble fiber, call beta-glucan. Which helps reduce total cholesterol and bad cholesterol. Should be eaten every day, such as brown rice, which is full of nutrients for good health.
Use good oil: Olive oil contains important nutrients such as good fatty acids that may help increase the amount of good cholesterol and reduce the amount of bad cholesterol. It also contains polyphenols that have antioxidant and anti-inflammatory properties, which may help reduce the risk of heart disease. Olive oil, sunflower oil, and rice bran oil should be used in cooking.
Eat more vegetables and fruits: Vegetables and fruits are high in dietary fiber, which can help reduce cholesterol in the body. Therefore, you should eat more vegetables and fruits, especially broccoli, carrots, bananas, sweet corn, apples, guava, and kale. You should eat a variety of foods every day to help absorb cholesterol and control blood pressure.