Good cholesterol

Cholesterol plays an important role as every cell in human body uses cholesterol. It helps make Vitamin D and some hormones, and is a component of bile, which is essential for digestion.

LDL (low-density lipoprotein) and HDL (high-density lipoprotein) are compounds that help cholesterol travel in the blood.

HDL (high-density lipoprotein) cholesterol, sometimes called “good” cholesterol, because it carries the excess cholesterol to the liver where it is destroyed. In the liver it is either broken down or passed out as a waste product thereby lowering the total blood cholesterol levels and reducing human risk of heart and circulatory (cardiovascular) disease.

LDL, on the other hand, takes cholesterol directly to your arteries. This can result in atherosclerosis, a plaque buildup that can even cause heart attack and stroke.

With a size ranging from 5 to 17 nm, HDL is the smallest of the lipoprotein particles. It is the densest because it contains the highest proportion of protein to lipids. Its most abundant apolipoproteins are apo A-I and apo A-II.

Food sources of good cholesterol include: olive oil, salmon, bean and legume, salmon, avocado.
Good cholesterol

Almond can reduce total cholesterol

Tree nuts such as almonds have been part of mankind’s diet since pre-agricultural times and their popularity has continued to grow in modern times, either as snacks or as part of a meal. Almonds appear to promote healthy blood lipid and lipoprotein levels.

Research published in J.Am Diet Assoc. 2009; 109: 865-873 concluded that almond consumption significantly lowered total cholesterol and showed a strong trend toward reducing LDL cholesterol.

Published in J. Nutr Sci. 2016;5:e34 meta-analysis of randomized controlled clinical trials found that almond consumption reduced plasma total cholesterol concentrations by 0.15 mmol/L , LDL-cholesterol concentrations by 0.12 mmol/L, and triglyceride concentrations by 0.07 mmol/L.

Other studies show that the almond diet increased alpha-1 HDL (larger, more mature HDL; generally, a marker of heart-health protection) as well as cholesterol efflux (removal of cholesterol from peripheral tissues for elimination), an important part of the cardio-protective role of HDL.
Almond can reduce total cholesterol

What is cholesterol?

Cholesterol is oily in nature but is not the same as fat. It is an essential molecule to our well being as it helps for making cell membranes, steroid hormones, nerve sheaths, manufacture bile acids, and much more. The liver makes most of the cholesterol and the rest comes from the diet.

Cholesterol is a member of a class of naturally occurring compounds called sterols. It is an essential part of the fatty sheath that insulates nerves and the outer membrane of all animal cells, and is a component of chemicals that include steroids and sex hormones such as androgens and estrogens.

Cholesterol can react with oxygen to become oxidized in the body. Oxidized cholesterol can injure endothelial cells and trigger or contribute to the process of atherosclerosis, Cholesterol in tallow use in some fast-food cooking, powered eggs, and french fries is oxidized. Oxidized cholesterol is also found in package mixes, powdered custards, and powdered whole milk.

Antioxidants are believed to protect cholesterol from becoming oxidized. Antioxidants act as electron donors and deactivate free radicals, preventing free radicals from injuring.
What is cholesterol?

Fats in Food

Fats in Food
Much attention has been focused on the need to limit dietary intake. Nevertheless, the body does need fats – but the right fats and in appropriate quantities.

Specifically, it needs essential fatty acids. which perform a variety of vital bodily functions.

Essential fatty acids carry the fat soluble vitamins. They are essential for growth and development, and for the maintenance of healthy skin, hair and nails. And they provide the body with energy.

A variety of problems can occur if the body fails to receive adequate amounts of essential fatty acids.

Signs of deficiency may include retarded growth; skin hair and nail disorders; and an impaired metabolism of fats and fat soluble vitamins.

Most of us are aware that there are several kinds of dietary fat – saturated, polyunsaturated and monounsaturated – and that some are better than others.

Cholesterol is white, waxy, fatty substance produced by liver. It is essential to our well being, as it helps to builds cell membranes, to produce hormones, and to manufacture bile acids.

The liver is capable of manufacturing all of the cholesterol needed for good health.

The cholesterol manufactured by the liver is carried through the bloodstream, by molecules known as low density lipoproteins, or LDLs. High levels of LDLs is in the bloodstream are associated with clogged arteries high blood pressure, stroke and heart disease.

This is why LDL is sometimes referred to as “bad cholesterol.” Fortunately, many people can reduce their LDL levels through proper diet.

High density lipoproteins, or HDLs are molecules that carry excess cholesterol from different body tissues back to the liver, where the cholesterol is converted into bile acids and then eliminated through the intestines.

High levels of HDLs are linked with a decreased risk of cardiovascular disease. This is why is often called “good cholesterol.”

How are there three types of fats related to cholesterol? Saturated fats – which come from foods of animal origin such as meat, poultry, milk, butter and cheese, as well as from palm, coconut, and palm kernel oil – have been shown to increase total blood cholesterol levels, especially the undesirable LDL portion.

Polyunsaturated fats – found mainly in vegetable oils like corn, sunflower, safflower and soybean – tend to lower levels of both HDL and LDL.

Monounsaturated fats – found mainly in certain vegetable and nut oil, including olive, peanut, and canola- have been shown to reduce total blood cholesterol without lowering levels of the good cholesterol, HDL. Indeed , some monounsaturated fats have been shown to raise HDL levels.

Most experts agree that it is best to limit fat consumption and to choose mostly monounsaturated fats, which increase need for saturated fat.
Fats in Food

Fats and Diet

Fats and Diet
For more than two decades, fats have been in the limelight. With the health advice of today’s experts, we’re advised to moderate the total fat and lower the saturated fats, trans fat, and cholesterol in out food choices.

Certainly media continues to report new research linking various types of fats and cholesterol to health outcomes.

Culinary experts provide flavorful ways to use sensible amounts of fat in food prep.

And the food industry has launched many fat modified products; “reduced fat,” “0 grams trans fat,” and “with omega-3s.”

Not surprisingly, many consumers hear the message and consider the “fat facts” as they buy and prepare food.

While other nutrition-related concerns have emerged, attention to fat likely will be around for some time.

Evidence indicates that a diet high in saturated fats, trans fat and cholesterol increases risks for unhealthy levels of blood cholesterol, and therefore cardiovascular disease.

High fat eating is likely high in saturated fat and risky for heart health.

Managing excess calories is also harder harder with high fat eating.

There may be a link to some cancers, too. As science reveals more, it’s also becoming clear that the links between the different types of fat and health are more complex than once thought.

Aging baby boomers are being forced to face the “fat facts of life.” And people of all ages recognized that cutting back to a moderate fat intake – and eating less “sat fats,” tans fat” and cholesterol and replacing some with healthy oils – will promote good health in the long run.

Many people especially Americans already have cut down on their total fat intake to moderate levels. Yet there’s still room to improve, to make healthier food and fat choices and to consume less saturated and trans fats.
Fats and Diet

Atherosclerosis and Food Diet

Atherosclerosis and Food Diet
Atherosclerosis is used to describe several pathological processes occurring in a number of arteries and is responsible for coronary heart disease, stroke and diseases of the peripheral circulatory system. Atherosclerosis is a disease characterized by deposition of a fatty material on the walls of the arteries. Their material consists essentially of cholesterol, triglycerides fats, fibrous tissue and red blood cells. As the deposit continues to build, it restricts blood flow through the artery. When the coronary artery is involved, heart attack and death may follow.

Human studies have indicated a link between atherosclerosis and diet exists. The intake of saturated fat s and cholesterol increases the likehoods of having elevated serum cholesterol which is associated with arthrosclerosis. Other factors in addition to diet are associated with the occurrence of atherosclerosis. Among them are obesity, hypertension, diabetes, sedentary living, cigarette smoking, and high blood cholesterol levels. The latter may be cause by diet or be of hereditary origin. Although diet does appear to be involved, it must be emphasized that its relative importance in contributing to atherosclerosis is not entirely clear.

Since cholesterol, a sterol found in all animal tissues, eggs, milk and other foods of animal origin, is a component of the atherosclerosis deposit, it has been reasonable to hypothesize that foods high in cholesterol can contributed to atherosclerosis. Such food may increase the level of cholesterol in the blood. But other components of diet especially large quantities of saturated fats and sugars – also can result in high levels of blood cholesterol.

Furthermore, some investigators find that high levels of blood triglycerides correlate even more closely with coronary disease than do high levels of blood cholesterol. High levels of blood triglycerides also result from the consumption of large quantities of saturated fats and sugars. Whereas consumption of large quantities of saturated fats can increase levels of both cholesterol and triglycerides in the blood, liberal quantities of polyunsaturated vegetable oils tend to decrease blood cholesterol.
Atherosclerosis and Food Diet