Types of fats and their relationship to cholesterol and the heart
Dr. Mohamed Hafez Ibrahim
The British National Health Authority has clarified that many people suffer from heart failure from time to time, which appears suddenly and leads to complications in the heart and may lead to death, but the person’s injury is not a result of the moment, but rather causes and habits wrong practiced in the long term during the exercise of his daily life. And that heart attacks occur as a result of a blockage in the blood flow to the heart, which causes the sudden death and cessation of heart cells, and it has many causes, the most prominent of which are :
= Smoking and alcohol .
= Eat more calories that appear in unhealthy fast food
= Eat foods that contain saturated fats daily .
= Change in the level of sodium in the blood. )
= Inactivity of the heart muscle and lack of exercise.
Cholesterol is the waxy, fat-like substance that your body makes and is also found in animal foods such as dairy and beef. Cholesterol is used for many vital body functions, including hormone production. In the production of vitamin D. But when levels get too high, plaque can build up in the blood vessels causing blockages that lead to health problems such as heart attack and stroke.
Sometimes you can’t blame yourself for high cholesterol, as some people inherit genes from their parents and grandparents that cause the numbers to rise, a condition called familial hypercholesterolemia. . And that there are many ways to avoid heart attacks, most notably, is to avoid eating saturated fats found in fast food, and follow a healthy diet free of high calories and contains seasonal vegetables and fruits, and exercise, the most important of which is walking daily .
A healthy diet of fresh vegetables and fruits is the first steps to recover from any diseases, most notably heart disease and cardiac arrest, as the blockage of the arteries leading to the heart comes as a result of foods rich in saturated fats. Harmful, especially fast ones, that are eaten outside the home, and it is one of the most common causes of diseases and weight gain in many age groups.
Fat is one of the nutrients in the body and is no less important than vitamins and minerals, and people often refrain from consuming fats in general on the pretext that they are unhealthy, while the body needs an amount of Unsaturated fats to stay in a healthy state. The body needs a regular intake of unsaturated fats, as these fats help provide energy for the body, and protect organs and supports cell growth, maintains control of blood cholesterol and blood pressure and helps the body absorb some vital vitamins and fat-soluble nutritional minerals that the body needs, the most important of which is vitamin A D E ) K.
Dietary fats are of three types , which are saturated fats and saturated fats Unsaturated fats (divided into polyunsaturated and monounsaturated fats) and trans fats that accumulate in the veins and arteries. And all fats are important to the body because :
= supplies the body with energy
= keeps the body warm.
= Acts as a cushion to protect the organs
= Necessary to support cell growth .
= Helps absorb fat-soluble vitamins such as A and D and E and K
Sources of healthy fats : There are foods that lower cholesterol It can be assumed that high cholesterol is a problem that only affects the elderly, but the truth is that more people in their forties and younger are seeing a rise in their cholesterol numbers, especially as levels of excess weight and obesity continue to rise due to fast food. With trans fats. Best Foods to Help Lower Cholesterol :
= Eggs : It is considered a superfood, and eating boiled eggs can help meet your nutritional requirements. It can be easily added to a healthy diet..
= Cheese : Cheese is a rich source of fat and calcium, but you should stay away from processed cheese because it can contain on unhealthy additives.
= Fatty fish : Various fish such as salmon, sardines and salmon are good sources of healthy fats, and they Rich source of omega-3 fatty acids .
= Avocado : Adults who ate one avocado in their diet every day for five weeks had Lower levels of oxidized LDL cholesterol compared to not eating avocados. Avocados are a healthy ingredient as they have a creamy texture and are a rich source of healthy fats.
= Nuts : A recent study of the American Commission for Clinical Nutrition confirmed that eating pistachios and walnuts regularly is an effective nutritional strategy To lower bad cholesterol and lower total cholesterol, and triglycerides. Nuts such as walnuts, peanuts and pistachios can be eaten.
= Whole Grain : It is one of the carbohydrates you eat, and it is necessary to make sure to choose quinoa that provides the complete nutritional package. One month, they experienced a decrease in triglycerides and an increase in HDL cholesterol levels.
= apples : If you eat up to two fruits a day it will lower your total cholesterol levels and your bad cholesterol levels.
= Oats : The effect of oats in lowering cholesterol is largely due to the high amount of beta-glucan, “beta-glucan” is a form of soluble fiber that absorbs harmful cholesterol and transports it out of the body, and lowers the production of triglycerides. Get at least 5 to 83 grams of soluble fiber per day. )
= blueberries : Eating quantities of anthocyanins in blueberries, which are powerful antioxidants found in dark-colored fruits, including blueberries, blackberries, dark grapes, and cherries, increases the proportion of good cholesterol and reduces the levels of bad cholesterol at the same time.
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