“Nuts”

The consumption of nuts may help reduce cholesterol levels in the blood, scientists say.

Research at the University of Loma Linda, California, United States, reviewed 25 studies involving about 600 people in seven countries.

The scientists found that those who ate a small bag of nuts a day reduced by 7.4% their cholesterol levels.

So believe that nuts help prevent the absorption of cholesterol, so these foods should be part of a healthy diet.

The lipoprotein-cholesterol or a substance produced by the liver from fatty foods we eat.

Although it is very important for the normal functioning of the organism, the excessively high levels of this element in the blood can have serious effects on health.

Heart risk

Scientific evidence shows that high levels of cholesterol can cause narrowing of the arteries and increase the risk of a heart attack or stroke.

Has also been demonstrated in the past that regular consumption of nuts or dried fruits have health benefits because these products are rich in protein, unsaturated fatty acids, fiber, minerals, vitamins and other compounds as antioxidants and phytosterols.

But new research published in Archives of Internal Medicine (Archives of Internal Medicine) – tried to establish what their precise impact on cardiovascular fitness.

The people involved in the study consumed an average of 67 grams of nuts a day for a period of between three and eight weeks.

In addition to improving cholesterol levels, nuts reduced the amount of triglycerides, another type of blood fat that has also been linked to heart disease.

However, scientists say, the impact was less pronounced among overweight participants.

Sterols

Scientists do not know why the nuts have this effect, but believe it could be because they contain phytosterols, compounds that are thought to block the absorption of cholesterol in the intestine.

“Nuts”

As stated by Professor Joan Sabaté, who led the study, “the effects of nut consumption are related to the dose ingested, and the different types of nuts have similar effects.”

But the scientist adds that these effects were “significantly modified by LDL cholesterol (the so-called” bad cholesterol “) and present, body mass index and type of diet.”

That is, “explains researcher,” the effect of nut consumption on cholesterol levels was greater among individuals with high levels of “bad” cholesterol, with a low body mass index and among those consuming Western-type diets .

“Walnuts are a whole food has been consumed by humans throughout history,” said the scientist.

“And it can be expected that the increased consumption of walnuts as part of a prudent diet favorably affects lipid levels in the blood and has the potential to reduce heart disease risk,” he adds.

Other experts caution, however, caution should be used with the consumption of nuts covered in sugar or salt.

Cholesterol is a type of fat (lipid) that is synthesized in the body. It is essential for good health and is in all body cells. However, a high level of blood cholesterol (hypercholesterolaemia) is associated with an increased risk for heart disease and stroke. Seven out of ten people over 45 have high cholesterol.

Why is high cholesterol a problem?
The most serious consequence associated with high cholesterol is cardiovascular disease (CVD). This includes diseases of the heart and blood vessels. High cholesterol causes a narrowing of blood vessels with fatty deposits called atherosclerotic plaques. This can lead to heart attacks, strokes and blood vessel disease throughout the body.

What increases cholesterol levels?
Several factors may contribute to increased blood cholesterol:
* A diet rich in saturated fats and to a lesser degree, rich in cholesterol (see below how diet affects cholesterol)
* Lack of exercise can increase LDL or “bad” cholesterol and decrease HDL or “good cholesterol”
* Family history – people are at increased risk of high cholesterol show if a direct male relative younger than 55 years, or a direct female relative under age 65 suffer heart disease.
* Being overweight, which can increase LDL or “bad” cholesterol and decrease HDL or “good cholesterol”
* The age and sex – cholesterol generally rises slightly with age, and men are likely to be affected to a greater extent than women.
* Drinking more alcohol than the recommended (ie, in the case of man who takes more than three or four units a day and in the case of women who drink two to three units per day)

In rare cases, cholesterol levels may rise due to a condition known as familial lipid disorder (familial hypercholesterolemia). Approximately 1 in 500 people suffer from this condition.

Other conditions such as poorly controlled diabetes, certain kidney and liver diseases and an underactive thyroid gland (hypothyroidism) may also cause a rise in cholesterol levels. Some medications such as beta blockers, steroids or thiazides (a type of diuretic) may also affect blood lipid levels.

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To get control their high cholesterol, think about the things that affect cholesterol levels. Then Make a practical plan to make the changes you need to lower your cholesterol.

Regular exercise increases the level of “good” cholesterol, known as HDL. HDL helps remove LDL from the blood. Remember, it is the LDL cholesterol that can form plaques in the artery walls. It is also important to remember that the heart is a muscle like any other, must be active. That’s another reason why exercise is so important to stay healthy.

Ask your doctor about the exercise program for you. The most common objective of heart-healthy exercise is to practice 20 minutes of moderate exercise three times a week.

Many people find that at first do very good exercise, but eventually find reasons to quit. It will be easier to continue your exercise program if:

* Practice various types of exercise, not one.
* Do not start too abruptly.
* Above all, enjoy!

Take another step toward its goal of LDL cholesterol through exercise program

Everyone should exercise, but it is especially important if you intend to reduce its colesterol.El exercise can make a huge difference in reducing your risk of heart disease and also help reduce weight. Once you have started, was surprised at how well and is improving its appearance.

Be more active in their daily routine.

Try to walk whenever possible, instead of driving or using public transport. Walking is an excellent form of exercise you can practice without risk virtually everyone.

Take the stairs instead of elevators. Climbing stairs exercises the lower body (hips, thighs and legs) and stronger.

Vacuuming, mowing the lawn, take care of the garden and other household chores also increased their activity level. If you’re an average adult consumes daily the equivalent of a fat stick margarine. This type of diet increases cholesterol and the risk of heart disease and stroke.

If there is anything I should remember about the healthy diet would prevent the fat, especially saturated fats. Better that than “low-cholesterol diet, which means eliminating as much fat as possible.

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What is cholesterol?

Other names: High density lipoproteins (HDL), low density lipoprotein (LDL), Triglycerides
Cholesterol is a waxy substance your body uses to protect nerves, make cell tissues and produce certain hormones. Most of the cholesterol in your body is produced by the liver. The body needs a certain amount of cholesterol to function properly. But too much cholesterol in the blood can stick to artery walls. This is called plaque. The plaques can narrow the arteries or even block them. Some cholesterol comes from foods such as eggs, meat and dairy products.

Why a high cholesterol level unhealthy?
Although for good health requires some cholesterol, too much cholesterol in your blood can increase your risk of heart attack or stroke.

The excess cholesterol is in your blood can be stored within the blood vessels that carry blood from the heart to the rest of the body and are known as arteries. The accumulation of cholesterol called plaque inside their arteries will cause them to narrow. This is called atherosclerosis. Large deposits of cholesterol can completely block the artery so that blood can not flow through it.

If coronary artery is the vessel that supplies blood to the muscles in your heart becomes blocked, it may be a heart attack. If an artery that supplies blood to your brain becomes blocked, a stroke can occur.

Cholesterol levels tend to increase with age. Increased cholesterol usually has no signs or symptoms but can be detected by a blood test. You have the chance to have a high cholesterol level if you have a family history, overweight, or eat a lot of greasy foods.

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