Cholesterol – food tips for lowering
Here are some foods to avoid if you’re looking to manage high cholesterol levels: 1. Saturated fats: Red meat, fatty…
November 12, 2019
Cholesterol – food tips for lowering
Here are some foods to avoid if you’re looking to manage high cholesterol levels:
1. Saturated fats: Red meat, fatty cuts of pork, poultry with skin, butter, cheese, and full-fat dairy products.
2. Trans fats: Processed foods like cakes, cookies, pastries, and fried foods.
3. High-fat dairy: Whole milk, cream, ice cream, and full-fat yogurt.
4. Processed meats: Sausages, hot dogs, bacon, and deli meats.
5. Baked goods: Pastries, croissants, muffins, and doughnuts.
6. Fast food: Burgers, fries, fried chicken, and other high-fat, high-calorie items.
7. Coconut oil and palm oil: While touted as healthier alternatives, they are high in saturated fats.
8. Packaged snacks: Chips, crackers, and snack mixes often contain unhealthy fats and high sodium levels.
9. Egg yolks: Limit consumption or opt for egg whites instead.
10. Shellfish: Shrimp, lobster, and crab can be high in cholesterol, so consume them in moderation.
Here are some foods that can help lower cholesterol levels:
1. Oats and whole grains: They contain soluble fiber, which helps reduce LDL (“bad”) cholesterol.
2. Fatty fish: Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids, which can lower triglycerides and increase HDL (“good”) cholesterol.
3. Nuts: Almonds, walnuts, pistachios, and other nuts are high in monounsaturated fats and fiber, which can improve cholesterol levels.
4. Fruits and vegetables: Apples, oranges, berries, broccoli, spinach, and kale are rich in antioxidants, fiber, and plant sterols, which can help lower cholesterol.
5. Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber and protein, which can help lower LDL cholesterol.
6. Avocados: They are rich in monounsaturated fats and can help increase HDL cholesterol levels while lowering LDL cholesterol.
7. Olive oil: Extra virgin olive oil is high in monounsaturated fats and antioxidants, which can improve cholesterol levels and reduce inflammation.
8. Garlic: It may help lower cholesterol and prevent plaque buildup in arteries.
9. Green tea: It contains antioxidants called catechins, which may help improve cholesterol levels.
10. Dark chocolate: In moderation, dark chocolate (with at least 70% cocoa content) can improve cholesterol levels due to its antioxidants.
“The greatest wealth is Health.”
Cholesterol
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| Names | |
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| IUPAC name
(3β)-cholest-5-en-3-ol
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| Systematic IUPAC name
(3S,8S,9S,10R,13R,14S,17R)-10,13-dimethyl-17-[(2R)-6-methylheptan-2-yl]-2,3,4,7,8,9,11,12,14,15,16,17-dodecahydro-1H-cyclopenta[a]phenanthren-3-ol
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| Other names
Cholesterin, Cholesteryl alcohol[1]
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| Identifiers | |
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3D model (JSmol)
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| ChEBI | |
| ChEMBL | |
| ChemSpider | |
| ECHA InfoCard | 100.000.321 |
| KEGG | |
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PubChem CID
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| UNII | |
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CompTox Dashboard (EPA)
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| Properties | |
| C27H46O | |
| Molar mass | 386.65 g/mol |
| Appearance | white crystalline powder[2] |
| Density | 1.052 g/cm3 |
| Melting point | 148 to 150 °C (298 to 302 °F; 421 to 423 K) [2] |
| Boiling point | 360 °C (680 °F; 633 K) (decomposes) |
| 1.8 mg/L (30 °C)[3] | |
| Solubility | soluble in acetone, benzene, chloroform, ethanol, ether, hexane, isopropyl myristate, methanol |
| -284.2·10−6 cm3/mol | |
| Hazards | |
| Flash point | 209.3 ±12.4 °C [1] |
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Except where otherwise noted, data are given for materials in their standard state (at 25 °C [77 °F], 100 kPa).
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 verify (what is   ?) |
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| Infobox references | |
Cholesterol (from the Ancient Greek chole- (bile) and stereos (solid), followed by the chemical suffix -ol for an alcohol) is an organic molecule. It is a sterol (or modified steroid),[4] a type of lipid. Cholesterol is biosynthesized by all animal cells and is an essential structural component of animal cell membranes.
Cholesterol also serves as a precursor for the biosynthesis of steroid hormones, bile acid[5] and vitamin D. Cholesterol is the principal sterol synthesized by all animals. In vertebrates, hepatic cells typically produce the greatest amounts. It is absent among prokaryotes (bacteria and archaea), although there are some exceptions, such as Mycoplasma, which require cholesterol for growth.[6]
François Poulletier de la Salle first identified cholesterol in solid form in gallstones in 1769. However, it was not until 1815 that chemist Michel Eugène Chevreul named the compound “cholesterine”.[7][8]
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