Cholesterol is a type of fat that is necessary for the body to build cells, as well as to produce vitamins, hormones, and other substances. Normally, the body can create the cholesterol it needs from the liver and from the food we eat every day. Although cholesterol is necessary for the body, having too much cholesterol can be a factor that harms our health.
Cholesterol consists of both good cholesterol (HDL Cholesterol) and bad cholesterol (LDL Cholesterol). เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย Good cholesterol helps reduce the risk of heart disease and stroke because good cholesterol helps transport dangerous fats in the blood vessels back to the liver to be eliminated, resulting in lower overall cholesterol levels.
The part that we have to be careful about is bad cholesterol because it is cholesterol that causes fat to build up along the walls of blood vessels until they become blocked. It is a cause of non-communicable chronic diseases such as high blood pressure and increases the risk of heart disease.
We can avoid it by limiting the amount of foods that contain saturated fat and trans fat, such as:
- Fatty meat, red meat such as pork, beef, lamb, and lard, etc.
- Processed meats such as sausages, Chinese sausages, pork rolls
- Some vegetable fats, such as coconut oil, palm oil, and coconut milk
- Fast food, baked goods, ice cream, butter, cream, whipping cream
- Some foods high in cholesterol, such as animal organs, seafood such as shellfish, squid, etc.
Therefore, maintaining the levels of both types of cholesterol at the right level is important to maintain a healthy body. Simply change your diet, focusing on vegetables, fruits, whole grains and low-fat protein from a variety of sources, especially fish and nuts. Use appropriate oils such as olive oil and canola oil. Avoid smoking and drinking alcohol. Most importantly, exercise regularly, at least 5 times a week for at least 30 minutes a day.
For those who have excess fat, they can plan with their doctor and Weight Management & Lifestyle Medicine team to treat the risk of chronic diseases appropriately according to each individual’s health.