Cholesterol. Introduction. Classification. Food sources of cholesterol - chart. Interpreting of cholesterol numbers. Combating high cholesterol

Transcription

1 Cholesterol Przeczytaj pełną wersję artykułu: Introduction Classification Food sources of cholesterol - chart Interpreting of cholesterol numbers Combating high cholesterol Introduction

2 Just at the beginning of the 20th century the link between circulatory system diseases and cholesterol was discovered. Increased concentration of "bad" cholesterol and free triglycerides in blood plasma belongs to the most important factors of arteriosclerosis hazard. When blood freely flows through blood vessels, together with it nutritious substances and essential to life oxygen are provided to every single cell. In blood also circulate compounds which may damage our arteries from inside (e.g. free radicals). Formed in this way damages cause that in these places fatty substances (mainly cholesterol) and thrombocytes begin to settle. Banks, which obstruct blood flow to many organs, are formed. In that way little and little oxygen reaches organs and progressive hypoxemia of organs leads to their insufficiency. Usually narrowing does not cover all arteries, it occurs in particular sections. Most frequently it concerns coronary arteries which conduct blood to heart. But one should remember cholesterol is also a forerunner of many important, essential for right organism functioning compounds which are sex hormones, hormones of adrenal cortex, vitamin D, gall acids. Classification HDL - "good cholesterol" LDL - "bad cholesterol" IDL VLDL Chylomicrons HDL - "good cholesterol"

3 Lipoproteins of high density. HDL contains approximately 55% protein, 3-15% triglycerides, 26-46% phospholipids, 15-30% cholesteryl esters, and 2-10% cholesterol. High density lipoproteins are the smallest of the lipoproteins. HDL particles have a size of nanometers and a density of ~1.12. They decrease the total level of cholesterol in blood by its transport to liver, where it is expelled - that is why they act positively, slowing down the growth of vessel arteriosclerosis. HDL (High Density Lipoproteins) collects redundant cholesterol and carries it back to liver to be processed by organism. It can also remove cholesterol accumulated in arteries what means arteriosclerosis moving back. LDL - "bad cholesterol" Lipoproteins of low density. LDL contains 20-22% protein, 10-15% triglycerides, 2028% phospholipids, 37-48% cholesteryl esters, and 8-10% cholesterol. Low density lipoproteins are smaller than IDL, approximately 26 nanometers, and have a density of ~1.04. They increase cholesterol level in blood by its transport from liver to tissues that is why they accelerate the grow of arteriosclerosis. Higher LDL (Low Density Lipoproteins) cholesterol level increases heart disease hazard because this form of cholesterol settles on arterial walls. To reduce the level of this fraction one should limit the consumption of saturated fatty acids and trans isomers (products originated from animals e.g. meat, butter, full fat milk, hydrogenated margarines, pastries, French fries, chips), increase consumption of food containing soluble fiber, keep the right body mass. IDL Lipoproteins of intermediate density. These kind of lipoproteins are smaller than VLDL, approximately 40 nanometers, and have a density of ~1.0. Their function is to transport endogenous fats and cholesterol from liver to tissues. IDLs are composed of 10-12% protein, 24-30% triglycerides, 25-27% phospholipids, 32-35% cholesteryl esters and 8-10% cholesterol. IDLs are derived from VLDL by triglyceride depletion and therefore contain the same apolipoproteins as VLDL. IDL becomes LDL as its triglycerides are transferred to the cells.

4 VLDL Lipoproteins of very low density. Very low density lipoproteins are approximately 2590 nanometers in size, and have a density of ~0.98. Their function is to transport endogenous fats and cholesterol from liver to tissues. VLDL contains 5-12% protein, 55% triglycerides, 18-20% phospholipids, 12-15% cholesteryl esters and 8-10% cholesterol. VLDL also acquires several apolipoproteins from plasma HDL and is a source of triglycerides for the cells. Chylomicrons Chylomicrons are the largest and least dense of the lipoproteins. These 1000nanometer in size, and have a density of less than Their function is to transport dietary fats and cholesterol from intestines to tissues. Chylomicrons contain about 12% protein, 85-88% triglycerides, ~8% phospholipids, ~3% cholesteryl esters and ~1% cholesterol. The lymphatic system transports chylomicrons to the plasma where they acquire additional apolipoproteins from HDL. Triglycerides contained in chylomicrons are hydrolyzed in the tissues and the particle remnants are processed by the liver. Food sources of cholesterol - chart Dietary cholesterol is found only in foods derived from animals (meat, fish, poultry, eggs and dairy products), it is not present in plants. Too high "bad cholesterol" content in a diet may increase the level of this ingredient in blood serum, although some people possess increased "combustion" of cholesterol coming from food of animal origin. For the rest one of protective action is limitation of daily cholesterol consumption. The safe range of cholesterol intake is: milligrams per day. Product Cholesterol per 100 grams [g] of food in milligrams [mg] beef / veal brain, raw 3100 egg, yolk, dried 2335

5 Product Cholesterol per 100 grams [g] of food in milligrams [mg] egg, whole, dried 1715 egg, yolk, raw, fresh 1234 egg, turkey, whole, fresh, raw 933 egg, duck, whole, fresh, raw 884 egg, goose, whole, fresh, raw 852 egg, quail, whole, fresh, raw 844 herring fish oil, raw 766 sardine fish oil, raw 710 caviar, raw 588 cod liver fish oil, raw 570 menhaden fish oil, raw 521 duck liver, raw 515 salmon fish oil, raw 485 roe, raw 479 egg, whole, fresh, raw 372 egg, whole, cooked, scrambled 352 lamb kidney, raw 337 turkey liver, raw 331 pork liver, raw 301 clarified butter, Ghee 256 squid, mixed species, raw 233 butter without salt 215 butter salted 215 sponge cake 170 shrimp, mixed species, raw 152 pate 1 turkey heart, raw 147 heavy whipping cream 137 eel, mixed species, raw 126 blood sausage 120 butter cookies 117 gouda cheese 114 crayfish, mixed species, wild, raw 114 light whipping cream (30-36% fat) 111

6 Product Cholesterol per 100 grams [g] of food in milligrams [mg] cream cheese 110 fat, beef tallow 109 yellow cheese 108 butter cookies 117 pepperoni, pork and beef 105 cheddar cheese 105 turkey fat 102 mutton tallow fat 102 duck fat 100 goose fat 100 brie cheese 100 lobster, northern, raw 95 swiss cheese 92 vanilla ice creams 92 lard 95 goose, all classes, meat and skin, raw, average 91 roquefort cheese 90 limburger cheese 90 perch, mixed species, raw 90 feta cheese 89 edam cheese 89 margarine-like, butter-margarine blend, 80% fat, stick, without salt 88 pike, walleye, raw 86 chicken fat 85 salami, Italian, pork 80 goat cheese, semisoft type 79 blue crab, raw 78 duck, all classes, meat and skin, raw, average 77 herring, Pacific, raw 77 quail, all classes, meat and skin, raw, average 71 pressurized whipped cream 76 chicken, broilers or fryers, meat and skin, raw, average 75

7 Product Cholesterol per 100 grams [g] of food in milligrams [mg] blue cheese 75 beef, all classes, meat, raw, average 72 camembert cheese 72 pork sausage, fresh, raw 72 pollock, Atlantic, raw 71 pheasant, raw, meat and skin, average 71 pollock, walleye, raw 71 mackerel, Atlantic, raw 70 fish, all classes, meat and skin, raw, average 70 pork, all classes, meat, raw, average 70 ham, minced 70 turkey, all classes, meat and skin, raw, average 68 parmesan cheese 68 croissants, butter 67 frankfurter sausage, pork 66 light cream (18% fat) 66 butterfish, raw 65 mozzarella cheese 64 salmon, sockeye, raw 62 beerwurst, pork and beef 62 anchovy, european, raw 60 knackwurst, knockwurst, pork and beef 60 chocolate ice creams 60 sturgeon, mixed species, raw 60 burbot, raw 60 trout, mixed species, raw 58 catfish, channel, wild, raw 58 buttermilk pancakes 58 haddock, raw 57 cheese croissants 57 salmon, Atlantic, wild, raw 55 crab, queen, raw 55 oyster, eastern, wild, raw 53 sour cream, cultured (20% fat) 52

8 Product Cholesterol per 100 grams [g] of food in milligrams [mg] ricotta cream, whole milk 51 custard 51 vanilla wafers 51 sheepshead, raw snail, raw tilefish, raw frog legs, raw tilapia, raw pompano, florida, raw oyster, Pacific, raw sablefish, raw 49 flatfish (flounder and sole species), raw 48 octopus, common, raw 48 halibut, Greenland, raw 46 Berliner sausage, pork and beef 46 lemon meringue pie 45 cod, Atlantic, raw 43 swordfish, raw 39 tuna, fresh, bluefin, raw 38 snapper, mixed species, raw 37 cod, Pacific, raw 37 sour cream, light 35 scallop, mixed species, raw 33 canned milk, condensed, sweetened 33 gingerbread 32 apple croissants 31 evaporated milk 29 blue mussel, raw 28 sheep milk 27 pumpkin pie 26 margarine-like spread 23 salmon, chinook, smoked 23 milk chocolate 23 white chocolate 21

9 Product doughnuts, cake-type, plain, chocolate-coated or frosted Cholesterol per 100 grams [g] of food in milligrams [mg] 19 chocolate milk with almonds 19 semisweet chocolate 18 brownies cookies 17 cottage cheese (4% fat) 15 Snickers bar 13 milk crackers 11 Kit Kat wafer bar 11 Mily way bar 9 sour cream, fat free 9 greek yoghurt 9 Snickers cruncher 9 dark chocolate, 45-59% cacao 8 M&M's peanut chocolate candies 8 Twix caramel cookie bars 7 low fat fruit yoghurt 6 apple strudel 6 dried whey 6 dark chocolate, 60-69% cacao 6 milk (1% fat) 5 low fat vanilla yoghurt 5 Musketeers bar 5 skimmed milk 4 dark chocolate, 70-85% cacao 3 milk chocolate coated raisins 3 skimmed milk yoghurt 2 buttermilk biscuits 1 chocolate yoghurt, nonfat milk 1 Interpreting of cholesterol numbers

10 The right concentration in blood of the adults: Total cholesterol [mg/dl] desirable: below 200 borderline: undesirable: 240 and above LDL cholesterol ("bad cholesterol") [mg/dl] desirable: below 130 borderline: undesirable: 160 and above HDL cholesterol ("good cholesterol") [mg/dl] desirable: above 45 borderline: undesirable: below 40 Triglycerides (Tryglicerydes) [mg/dl] desirable: below 1 borderline: undesirable: above 200 Having elevated triglycerides may also increase the risk of heart disease. The same factors like in the case of cholesterol (exercises, a good diet, and correct weight) can decrease triglycerides. Combating high cholesterol

11 Many factors such as genetics, weight, lack of activity (exercises) and poor diet contribute to high cholesterol. Understanding how these factors affect your cholesterol is important in the prevention and treatment of high cholesterol. Genetics Just as some people inherit physical characteristics from their parents, others inherit an increased likelihood of developing high cholesterol. If you have a family history of heart disease or high cholesterol, it is important to focus on those aspects which you can control rather than feeling genetically doomed. By maintaining a healthy weight, exercising regularly and eating a low-fat, well-balanced diet you will decrease your chances of developing heart disease. Weight Accumulating excess weight is generally associated with increased total and LDL cholesterol. Every individual responds differently to weight loss, however most people find that blood cholesterol drops as weight decreases. The best way to lose weight and lower cholesterol is through increased activity coupled with low-fat eating. Exercise Exercise is very important in controlling cholesterol levels. Not only does total and LDL cholesterol tend to decrease with activity, but HDL cholesterol increases. In order to get this effect "aerobic" activity is best. Aerobic exercise is any exercise that is continuous, rhythmical and involves large muscle groups. Most aerobic exercise end with the letter "ing" (walking, running, rowing, cycling, swimming, rope skipping, dancing, hiking, and skating). The cholesterol lowering effect of exercise is greatest when individuals exercise at least 3 times per week for 30 minutes or more. Diet Diet is also a major component of decreasing blood cholesterol. A proper diet can help lower cholesterol for several reasons. Diet modifications are essential for weight loss but can effect cholesterol levels even if weight remains unchanged. Also, a proper diet is essential to provide energy for those engaging in daily aerobic exercise. Fat is often targeted as the main dietary factor which affects blood cholesterol. Fat serves many functions in the body therefore, a fat free diet is not a healthy diet. However, the amount and type of fat in the diet is important in controlling cholesterol. Other dietary

12 suggestions dietary fiber binds cholesterol and can help in cholesterol reduction. Choosing whole grain products (bran cereal, whole wheat bread) as well as fresh fruits and vegetables will increase dietary fiber intake, read food labels. Food labels are required to list ingredients as well as the amount of fat, saturated fat and cholesterol in the food. Reading food labels will allow you to choose heart healthy foods, select protein sources from: fish which contains omega-3 fatty acids and can be helpful in reducing the risk of heart disease lean cuts of meat (trim visible fats and look for little marbling), skinless poultry, cooked dry beans and legumes, eggs (limit 3-4 per week). In case of increased cholesterol and triglyceride concentration in blood the application of efficient low - cholesterol diet is important. Image not found