What is good cholesterol, what are its health benefits and what foods is it usually found in? (Hong Van, Ho Chi Minh City)
Reply:
There are 5 types of cholesterol including LDL (bad cholesterol), HDL (good cholesterol), VLDL cholesterol, lp(a) cholesterol and remnant lipoprotein. Thanks to its high protein content (accounting for 50%), HDL has the ability to bring harmful fats accumulated in the artery walls and other organs back to the liver, helping to eliminate them from the body. From there, HDL can help prevent dangerous diseases such as atherosclerosis, stroke...
Foods rich in good cholesterol are often high in protein, healthy fats (omega 3, 6, 9) and low in bad fats (saturated fats, trans fats).
Chicken is rich in cholesterol and protein. 100 grams of chicken can provide 29% and 34% of the body's daily needs for these two substances, respectively. 100 grams of chicken only meets about 10% of the total fat requirement. Therefore, eating chicken helps supplement cholesterol without consuming a lot of fat.
One egg (44 g) has about 164 mg of cholesterol, equivalent to 55% of the body's daily needs. This food is also low in bad fat (saturated fat), high in protein and contains nutrients beneficial to health such as vitamins B2, B5, B12, folate, choline.
Shellfish such as shrimp, crab, clams, oysters, snails... are low in saturated fat (bad fat). On average, 100 grams of shellfish provide 1-3% of the body's daily saturated fat needs, but can meet about 10-30% of the daily cholesterol and protein needs.
Fatty fish such as mackerel, salmon, herring, sardines... are rich in cholesterol and fat. Most of the fat in these foods is omega 3 which has anti-inflammatory effects and helps control blood fat and blood sugar.
Cholesterol is a type of blood fat that plays an important role in many body functions. However, if you absorb too much of this nutrient, it can be harmful to your health, especially for people with underlying diseases such as cardiovascular disease, diabetes, hepatitis, kidney failure, etc.
People with high blood fat should see a cardiologist for evaluation and appropriate treatment advice. Supplementing with the biological compound GDL-5 (extracted from South American sugarcane pollen) helps regulate blood fat, reduce excess LDL in the blood, and increase HDL. Patients should also consult a doctor for a suitable diet.
Master, Doctor Nguyen Anh Duy Tung
Nutrihome Nutrition Clinic System
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