Cholesterol is a fat compound produced by various cells in the body, and about a quarter of the cholesterol produced in the body is produced by liver cells. Basically the body needs cholesterol to stay healthy.
However, high cholesterol levels can increase the risk of heart disease, stroke, and poor blood circulation. Examination of cholesterol in the blood is useful to detect these risks.
Checking cholesterol levels should be done periodically in order to monitor the overall health condition. So, when should we start to check cholesterol levels?
If you smoke, have excessive weight, have high blood pressure, have diabetes and there are families with a history of heart disease, you should start checking since the age of 20 years.
However, if you do not smoke and do not have those diseases the examination can begin at the age of 35 years. If the result is normal, you can check back once every 5 years. But, if you have high cholesterol levels, should the examination be done more often. Moreover, if you have diabetes, heart and kidney disorders.
There are two types of cholesterol, good cholesterol and bad cholesterol. Good cholesterol (HDL-High Density Lipoprotein) serves to prevent the occurrence of atheroma or constriction of blood vessels due to fat. While bad cholesterol (LDL-Low Density Lipoprotein) is one of the main causes of the formation of atheroma. In addition to good and bad cholesterol, there is a fat in another form in the blood called triglycerides.
Ateroma itself is a trigger heart disease, also known as atheroklerosis or hardening of blood vessels. Ateromas are fatty plaques that accumulate in the walls of the arteries of blood vessels. After months, even years, the plaque thickens and expands. At that moment, blood vessels clog up and make the blood flow is not smooth. This condition can cause heart attacks, strokes, or other serious problems.
Each person's cholesterol level varies depending on what he consumes. In addition, everyone can have different cholesterol levels despite consuming the same food. In some people, high cholesterol can only be caused by hereditary factors.
Before checking your cholesterol level, you should fast for 9-12 hours. Measurement of cholesterol levels is done by knowing how many milligrams (mg) of cholesterol contained in every deciliter (dL) of blood.
Here are the normal levels for the types of cholesterol in the blood.
Good cholesterol
The higher the level of good cholesterol or HDL, the better for health. This is because HDL protects against heart disease. A minimum HDL level of 60 mg / dL or more can help reduce the risk of heart disease. Conversely, HDL levels of less than 40 mg / dL actually raise the risk of heart disease.
Bad cholesterol
Because of its evil nature, LDL or bad cholesterol should be at a low or tolerable level, ie less than 100 mg / dL. The amount of LDL 100-129 mg / dL can be regarded as a tolerance threshold. If it exceeds that amount bad cholesterol can cause various health problems like atheroma, heart disease, and stroke.
The amount of LDL 130-159 mg / dL can be said to enter a high threshold, and if the number has reached 160-189 mg / dL has entered a high level. While the amount of LDL 190 mg / dL and the rest, is already at a very high level.
Triglycerides
These fats may also increase the risk of heart disease. So, the lower the triglyceride level, the better for health. The amount of triglyceride 150-199 mg / dL can be said to be at a high threshold, and the amount of 200 mg / dL or more includes high triglyceride levels. Some people need treatment if they have triglyceride levels at both levels.
Total cholesterol
Total cholesterol is a combination of good cholesterol, bad cholesterol, and triglycerides in every deciliter of blood. Usually, by looking at total cholesterol and HDL alone can describe the general condition of your cholesterol levels. However, if total cholesterol amounts to 200 mg / dL or more, or HDL less than 40 mg / dL, you need to do a full cholesterol exam that includes LDL and triglycerides.
Cholesterol levels less than 200 mg / dL can still be tolerated. Total cholesterol levels of 200-239 mg /dL have entered the high threshold. If the amount reaches 240 mg / dL or more including high cholesterol levels.
Required Food
To maintain normal cholesterol levels, avoid foods containing trans fats. This fat can be found in fried foods, margarine and snacks such as biscuits.
Here are some foods that you can consume to lower cholesterol levels in the blood.
- Fish such as sardines, mackerel, salmon, and tuna, are rich in omega 3 content that is good for the heart.
- Oatmeal, rich in soluble fiber that can lower bad cholesterol levels. In a day, you need at least 5-10 grams of soluble fiber. One half cup cooked oatmeal contains about 6 grams of fiber. You can add fruit on top of oatmeal porridge to enrich the taste.
- Nuts such as almonds, pistachios, hazelnuts, and others can lower the risk of heart disease. You can replace fatty foods like cheese and meat with beans.
- Olive oil, contains antioxidants that can lower bad cholesterol levels. Use two tablespoons of olive oil a day for your salad or cooking.
Maintaining a nutritious food intake in order to limit bad cholesterol is good, but steps to live a healthy lifestyle are equally important. Begin to stop old bad habits, such as smoking and drinking. Instead, start getting used to exercising regularly.
