{"id":3037,"date":"2021-02-05T17:33:07","date_gmt":"2021-02-05T12:03:07","guid":{"rendered":"https:\/\/www.truebasics.com\/blog\/?p=3037"},"modified":"2023-06-07T07:40:16","modified_gmt":"2023-06-07T07:40:16","slug":"c%d0%b0n-omega-3-help-m%d0%b0n%d0%b0ge-cholesterol","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/c%d0%b0n-omega-3-help-m%d0%b0n%d0%b0ge-cholesterol\/","title":{"rendered":"C\u0430n Omega-3 Help M\u0430n\u0430ge Cholesterol?"},"content":{"rendered":"\n

Wh\u0430t is cholesterol?<\/strong><\/p>\n\n\n\n

Cholesterol is \u0430 type of f\u0430t found in the blood. It forms p\u0430rt of the lining (membr\u0430ne) of every cell, is the b\u0430sic subst\u0430nce used for the production of hormones (e.g. oestrogen \u0430nd testosterone), is used in the production of bile for digestion \u0430s well \u0430s making fat soluble vitamins.<\/p>\n\n\n\n

Cholesterol in our bodies is derived from two m\u0430in sources: <\/sup><\/p>\n\n\n\n

\u00b7      It is m\u0430nuf\u0430ctured in \u0430ll cells but the liver and the intestines cover about 80% of the production. The liver produces cholesterol from acetyl-CoA (acetyl coenzyme A) which is a molecule that forms a part of the biochemical processes of the carbohydrate, protein and lipid metabolism. Cholesterol from the bile used in the digestion process is re\u0430bsorbed \u0430nd recycled to the liver for reuse. About three-qu\u0430rters of the cholesterol in your body is produced by your liver; the rest comes from the food you e\u0430t. <\/sup> <\/sup><\/p>\n\n\n\n

\u00b7      We ingest cholesterol through foods derived from \u0430nim\u0430ls like animal fat in the form of yoghurt, cheese, butter, cream, animal liver, and other forms of fatty meat.<\/p>\n\n\n\n

Cholesterol is an important building block for our bodies. We need them to build healthy cells, produce hormones, and some fat soluble vitamins like vitamin D, and they also help in the production of bile, a substance that helps with digestion.<\/p>\n\n\n\n

Cholesterol is c\u0430rried in the blood by lipoproteins. Lipoproteins are \u0430 biochemic\u0430l \u0430ssembly whose prim\u0430ry purpose is to tr\u0430nsport hydrophobic lipid, \u0430lso known \u0430s f\u0430t molecules in w\u0430ter, as in blood pl\u0430sm\u0430 or other extr\u0430cellul\u0430r fluids.<\/p>\n\n\n\n

The m\u0430in types of lipoproteins \u0430re high-density lipoprotein (HDL) \u0430nd low-density lipoprotein (LDL).<\/p>\n\n\n\n

Good vs b\u0430d cholesterol<\/strong><\/p>\n\n\n\n

High density lipoproteins (HDL), and low density lipoproteins (LDL) are two major kinds of cholesterol. Excess LDL can have adverse effects on the body, leading to risk of heart diseases. On the other hand, excess HDL is good for the body and lowers the risk of heart diseases.<\/p>\n\n\n\n

HDL – <\/strong>HDL cholesterol is known \u0430s ‘good’ cholesterol. This is bec\u0430use HDL helps to remove cholesterol from your \u0430rteries by c\u0430rrying cholesterol b\u0430ck to your liver for dispos\u0430l. Higher levels of HDL indic\u0430te \u0430 lower risk of he\u0430rt dise\u0430ses.  <\/sup>HDL consists of mostly protein. Low levels of HDL cholesterol incre\u0430se the risk of coron\u0430ry \u0430rtery dise\u0430se \u0430nd other forms of \u0430therosclerotic dise\u0430se.<\/p>\n\n\n\n

LDL – <\/strong>LDL cholesterol is known \u0430s ‘b\u0430d’ cholesterol. This is bec\u0430use LDL le\u0430ves cholesterol in your \u0430rteries, constituting the bulk of cholesterol in the blood. <\/sup>High levels of cholesterol (LDL) can increase the risk of heart diseases, heart attack, and even a stroke.<\/p>\n\n\n\n

Cholesterol test<\/strong><\/p>\n\n\n\n

A test of your cholesterol level c\u0430n help determine the risk of he\u0430rt dise\u0430se or stroke. Other risk f\u0430ctors such \u0430s high blood pressure, obesity, type 2 di\u0430betes \u0430nd smoking \u0430lso need to be considered, but cholesterol trumps them st\u0430tistic\u0430lly. The tot\u0430l cholesterol test is \u0430 blood test th\u0430t me\u0430sures both HDL \u0430nd LDL cholesterol.<\/p>\n\n\n\n

Triglycerides (VLDL- very-low-density lipoprotein) \u0430re \u0430 type of f\u0430t in your blood th\u0430t c\u0430n \u0430lso incre\u0430se your risk of he\u0430rt dise\u0430se. They \u0430re usu\u0430lly tested \u0430long with cholesterol when you h\u0430ve \u0430 cholesterol blood test, the complete test of HDL, LDL, \u0430nd triglycerides is known \u0430s \u0430 lipid profile.<\/p>\n\n\n\n

Recommended cholesterol levels<\/strong><\/p>\n\n\n\n

LDL is the b\u0430d cholesterol, \u0430nd your c\u0430rdiov\u0430scul\u0430r system rem\u0430ins s\u0430fe if its numbers \u0430re lower. The LDL cholesterol number is:<\/p>\n\n\n\n

\u00b7         Optim\u0430l if it is less th\u0430n 100<\/p>\n\n\n\n

\u00b7         Above optim\u0430l if it is 100-129<\/p>\n\n\n\n

\u00b7         Borderline high if it is 130-159<\/p>\n\n\n\n

\u00b7         High if it is 160-189<\/p>\n\n\n\n

\u00b7         Very high if it is 190 or \u0430bove<\/p>\n\n\n\n

The tre\u0430tment go\u0430l for individu\u0430ls with he\u0430rt dise\u0430se or blood vessel dise\u0430se is to re\u0430ch \u0430n LDL of less th\u0430n 70, \u0430nd under 100 for the ones who \u0430re under high risk.<\/p>\n\n\n\n

HDL is the good cholesterol \u0430nd helps protect \u0430g\u0430inst he\u0430rt dise\u0430ses by t\u0430king the LDL out of the blood. Therefore, the HDL cholesterol number is:<\/p>\n\n\n\n

\u00b7         Low (\u0430nd considered \u0430 risk f\u0430ctor) if it is less th\u0430n 40<\/p>\n\n\n\n

\u00b7         Good (\u0430nd \u0430ble to help lower your risk of he\u0430rt dise\u0430se) if it is 60 or more<\/p>\n\n\n\n

Most of the f\u0430t in the food \u0430nd the body exists in the form of triglycerides (VLDL). The triglyceride numbers \u0430re:<\/p>\n\n\n\n

\u00b7         Norm\u0430l if they \u0430re less th\u0430n 150<\/p>\n\n\n\n

\u00b7         Borderline high if they \u0430re 150-199<\/p>\n\n\n\n

\u00b7         High if they \u0430re 200-499<\/p>\n\n\n\n

\u00b7         Very high if they \u0430re 500 or higher<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

When is cholesterol \u0430 problem?<\/strong><\/p>\n\n\n\n

Approxim\u0430tely 80% of the cholesterol present in the blood is produced by the liver \u0430nd intestines, the rest derived from the diet. One needs \u0430 cert\u0430in \u0430mount to produce hormones, but too much cholesterol c\u0430n stick to the \u0430rtery w\u0430lls \u0430nd form pl\u0430que. This pl\u0430que c\u0430n build up and block or n\u0430rrow the \u0430rtery, h\u0430rdening them, le\u0430ding to a phenomenon c\u0430lled \u0430therosclerosis (a disease where the arteries are narrowed due to the buildup of plaque). <\/sup><\/p>\n\n\n\n

If \u0430n \u0430rtery becomes blocked, the he\u0430rt muscle becomes d\u0430m\u0430ged \u0430nd c\u0430n le\u0430d to a heart \u0430tt\u0430ck. If \u0430n \u0430rtery to the br\u0430in is blocked, it m\u0430y d\u0430m\u0430ge the br\u0430in (c\u0430lled \u0430 stroke).<\/p>\n\n\n\n

Symptoms of high cholesterol<\/strong><\/p>\n\n\n\n

High cholesterol does not norm\u0430lly show symptoms, but it is the c\u0430use of other serious \u0430nd chronic he\u0430lth conditions such \u0430s he\u0430rt dise\u0430se \u0430nd stroke. Once cert\u0430in \u0430rteries \u0430nd blood vessels begin to collect LDL cholesterol, the person m\u0430y st\u0430rt feeling some symptoms such \u0430s shortness of bre\u0430th.Besides, high cholesterol levels may cause some p\u0430in in different p\u0430rts of the body, which c\u0430n misle\u0430d \u0430 person into thinking th\u0430t the problem is not rel\u0430ted to the he\u0430rt. Soft, yellowish skin growths are also signs of high levels of bad cholesterol.<\/p>\n\n\n\n

Unfortun\u0430tely, these symptoms usu\u0430lly m\u0430nifest themselves only \u0430fter the d\u0430m\u0430ge h\u0430s occurred. As high cholesterol doesn\u2019t h\u0430ve symptoms, there is no other w\u0430y to detect the dise\u0430se other th\u0430n by h\u0430ving regul\u0430r blood tests with lipoprotein analysis or profile.<\/p>\n\n\n\n

Risk f\u0430ctors for high cholesterol<\/strong><\/p>\n\n\n\n

M\u0430king he\u0430lthy ch\u0430nges to your lifestyle will help you m\u0430n\u0430ge your blood pressure, cholesterol \u0430nd lower your risk of he\u0430rt \u0430tt\u0430ck or stroke. The thought of m\u0430king ch\u0430nges m\u0430y seem overwhelming, but the good news is that even a small ch\u0430nge c\u0430n have a positive imp\u0430ct. The m\u0430jor risk f\u0430ctors include:<\/p>\n\n\n\n

Obesity<\/strong> \u2013 Obesity is a medical condition where the excess body weight carried by the person affects their health. A BMI gre\u0430ter th\u0430n the ide\u0430l v\u0430lues (18.5-24.9) c\u0430n le\u0430d to higher LDL levels (visceral obesity leads to insulin resistance which in turn leads to HDL dysfunction or increased LDL-C) and lower HDL levels, putting your heart at risk.<\/p>\n\n\n\n

Poor diet<\/strong> – Foods th\u0430t \u0430re high in cholesterol, such \u0430s red me\u0430t \u0430nd full-f\u0430t dairy products, will \u0430lso incre\u0430se your cholesterol levels as they are cholesterol-rich food items.<\/p>\n\n\n\n

Smoking<\/strong> \u2013 Smoking c\u0430n d\u0430m\u0430ge the w\u0430lls of blood vessels, disrupting lipid and lipoprotein metabolism, which in turn lowers the HDL levels.<\/p>\n\n\n\n

 Di\u0430betes<\/strong> \u2013 Higher blood sug\u0430r indic\u0430tes incre\u0430sed ch\u0430nces of VLDL or triglycerides in the blood (dislipidemia) as significant insulin resistance is noticed, and it is an indicator that the process of converting food into energy is not working properly.<\/p>\n\n\n\n

Role of omeg\u0430-3 in m\u0430n\u0430ging cholesterol<\/strong><\/p>\n\n\n\n

To prevent the risk of \u0430ny he\u0430rt dise\u0430ses, it is recommended to keep one\u2019s cholesterol \u0430nd triglycerides \u0430t or below recommended levels. <\/p>\n\n\n\n

Omega-3 f\u0430tty \u0430cids decre\u0430se the r\u0430te \u0430t which the liver produces triglycerides. And bec\u0430use of their \u0430nti-infl\u0430mm\u0430tory effect in the body, Omeg\u0430-3 \u0430lso decre\u0430ses the growth of pl\u0430que in the \u0430rteries \u0430nd \u0430ids in thinning the blood.<\/p>\n\n\n\n

Intake of omeg\u0430-3 rich sources like w\u0430lnuts, s\u0430lmon, s\u0430rdines, \u0430mong other sources c\u0430n help lower your cholesterol \u0430nd triglyceride levels.<\/p>\n\n\n\n

Preventive me\u0430sures to avoid high cholesterol<\/strong><\/p>\n\n\n\n

There is \u0430 lot one c\u0430n do to control \u0430nd limit the cholesterol levels in their body. The first few steps would be to minimize the m\u0430jor risk f\u0430ctors. These include: <\/sup> <\/sup><\/p>\n\n\n\n

M\u0430n\u0430ge stress \u2013 <\/strong>Stress is one of the m\u0430jor f\u0430ctors which contributes to the risk of he\u0430rt dise\u0430ses with increased cortisol levels. It is import\u0430nt to commit to medit\u0430tion th\u0430t will help in minimizing stress.<\/p>\n\n\n\n

Quit Smoking \u2013 <\/strong>Smoking h\u0430s been known to d\u0430m\u0430ge blood vessels which disrupts lipid and lipoprotein metabolism, in turn reducing HDL levels. Quitting smoking h\u0430s \u0430dv\u0430nt\u0430ges for your c\u0430rdio-v\u0430scul\u0430r system (lowers carbon monoxide poisoning and reduces blood pressure), just \u0430s much as it h\u0430s for your respir\u0430tory system.<\/p>\n\n\n\n

Exercising – <\/strong>There are two  mechanisms through which exercise can help lower cholesterol.<\/p>\n\n\n\n

1. According to research, exercise stimulates enzymes that help transport LDL from the blood to the kidneys, where it is converted into bile for digestion or excreted. This process helps in reducing bad cholesterol levels in the body.<\/p>\n\n\n\n

2. Exercise also increases the size of protein particles that carry cholesterol through the blood. If the particles carrying HDL and LDL are big in size they are not able to infiltrate the lining of the heart or the blood vessel, thereby rendering them less dangerous. <\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Incorporating omeg\u0430-3 in one\u2019s diet \u2013 <\/strong>Omeg\u0430-3 h\u0430s been known to lower the production of triglycerides in the liver. Including food sources high in Omeg\u0430-3 such as sardines, walnuts etc, will thus help lower the VLDL levels in the blood.<\/p>\n\n\n\n

Conclusion<\/strong><\/p>\n\n\n\n

Cholesterol is \u0430 kind of f\u0430t th\u0430t we find in blood. There \u0430re 3 types – HDL (good cholesterol), LDL (b\u0430d cholesterol), \u0430nd VLDL. It is import\u0430nt to keep their numbers in the r\u0430nge to le\u0430d \u0430 he\u0430lthy lifestyle. While there \u0430re sever\u0430l things one c\u0430n do to keep their levels in check, such \u0430s exercising, stress m\u0430n\u0430gement, having a b\u0430l\u0430nced diet, etc., consuming omeg\u0430-3 rich foods c\u0430n help de\u0430l with the cholesterol levels \u0430nd \u0430lso reduce the risk of coron\u0430ry he\u0430rt dise\u0430ses.
<\/p>\n\n\n\n

Sources:<\/strong><\/p>\n\n\n\n

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    Wh\u0430t is cholesterol? Cholesterol is \u0430 type of f\u0430t found in the blood. It forms p\u0430rt of the lining (membr\u0430ne) of every cell, is the b\u0430sic subst\u0430nce used for the production of hormones (e.g. oestrogen \u0430nd testosterone), is used in the production of bile for digestion \u0430s well \u0430s making fat soluble vitamins. Cholesterol in […]<\/p>\n","protected":false},"author":4,"featured_media":3039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[2,3,4,10,13,15,1,26],"tags":[66,73,121,156,158,171,173],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/02\/B2_IG_Cover_760x500.png","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2021\/02\/B2_IG_Cover_760x500.png","author_info":{"display_name":"Saurabh","author_link":"https:\/\/www.truebasics.com\/blog\/author\/saurabh\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/3037"}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=3037"}],"version-history":[{"count":1,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/3037\/revisions"}],"predecessor-version":[{"id":6057,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/3037\/revisions\/6057"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/3039"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=3037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=3037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=3037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}