Healthy Cholesterol

The latest research shows that: 

1. Omega 3 fat contained from fish prevents the sudden death caused by the heart attack.
2. The fat acid of omega 3 reduces the LDL cholesterol level and increases the HDL cholesterol level. It also reduces the forming of blood vessel plaque.
3. The fat acid of omega 6 contained in vegetables can be used to prevent coronary heart problem.
4. The omega 9 fat acid known as olive oil increases the HDL cholesterol level. It is also contained in  palm oil.
5. Cholesterol mostly comes from the saturated food such as meat and coconut oil.
6. An unsaturated oil will have negative effect if used to fry in the high temperature which causes the changing of its chemical structure.

These are some ways to maintain our blood cholesterol level:

1. Always eat balanced food which contains:

• 60% calorie from carbohydrate
• 15% calorie from protein
• 25% calorie from fat
• The calorie comes from saturated fat shouldn't be more than 10%

The excessive calorie comes from the unecessary consumption (eat many food) and the lack of energy use (lack of activity). Therefore if we have already consumed a lot of calorie, we should be more active to use that energy.

2. Reduce the saturated fat consumption

We should reduce our consumption of saturated fat especially comes from coconut oil, coconut milk, and the other oils such as corn oil, soy oil etc. The excessive saturated fat will increase the LDL cholesterol level.

3. Manage the unsaturated oil fat consumption

• we shouldn't reuse the oil to fry because it will have a negative effect to the food.
• by managing the quality and quantity of unsaturated fat consumption, we can increase our HDL blood cholesterol level to prevent the plaque of blood vessel.

4. Reduce the cholesterol consumption

We have better reduce our consumption in cholesterol to maintain our health. The cholesterol comes from meat, egg yolk, and seafood (fish is not included).

5. Consume more fiber

Fiber comes from many food such as vegetables and fruits. We should consume them approximately 25-40 gr of fiber daily (6 apples or 6 bowls of vegetables) because they has function to bind the fat of the food consumed that will also prevent the increasing of LDL cholesterol level.

6. Change the cook habit

• It is better to cook by stewing the food rather than frying it.
• The unsaturated oil shouldn't be used to fry. It is better be used as salad oil.

7. Always do physical activity regularly

• We are reccomended to have aerobic physical activities (jogging, cycling, swimming etc) regularly 3-5 times a week for 30-60 minutes a day.
• The regular physical activity can increase the HDL cholesterol level.

Cholesterol is indeed needed by our body but we should know how to manage it to maintain the energy use and consumption in order to keep our body in healthy shape.