Cholesterol ...How do I download it ?

Cholesterol is a fatty substance that is part of cell membranes and is involved in the formation of hormones . Its elevation above the normal range hits on the wall of the arteries , increasing the risk of having a heart problem.

How do I download it ?

1. Be informed about what causes abnormally high cholesterol and normal exposure limits . For this, we must distinguish between the "bad " cholesterol (LDL ) , which in excess can clog the arteries , and the " good" cholesterol (HDL ), which protects the body and carry bad cholesterol away from the arteries . A normal person should have no more than 200 mg of LDL cholesterol in the blood. The good cholesterol , HDL, must be located above 50 mg in women and 40 in men. This, of course , allows exceptions as appropriate for each patient, but this is the general rule.
Two . Leading a healthy and balanced diet .

Limit consumption of fat, sugar and salt. Eat more fruits , vegetables, legumes and cereals. Cholesterol are all foods of animal origin : meat, sausages , eggs and dairy . Low-fat products contain less amount . Eggs are allowed three or four times a week , and no problems with the egg white and merengue.

- Foods that help lower cholesterol : seeds, grains and derivatives, vegetable oil , cinnamon and soy , olives , dried fruit , avocado, tuna, sardines , salmon, trout , anchovies , mackerel , herring and shellfish.
Three . Exercise .

Maintaining an active lifestyle involves exercising (walking , running, etc. . ) At least 30 minutes, 5 times a week. Or meet the " 4x4 " routine: walk 40 minutes 4 times per week . Avoid a sedentary lifestyle is key to controlling cholesterol.

April . Meet the annual checkup.
If you are healthy and have no demonstrated pathology is recommended that you do an annual check of your blood fats ( triglycerides).

5 . Maintaining an ideal weight.
In addition to an aesthetic problem that hinders social relationships and influences mood , obesity affects health. It is estimated that over 70 % of patients treated at a cardiology require a diet to treat obesity or reduce some kilos .

6. Quit.
Statistics show that 24 % of heart disease is directly associated with smoking. To tread more carefully , according to the AHA (American Heart Association ) for every 10 cigarettes smoked per day, a 18% increase in cardiovascular mortality in men and 31% in women occurs .

osteoporosis

In osteoporosis , the inner part of the bones becomes porous calcium loss (see diagram below). This is called the loss of bone mass. Over time , this weakens the bones and makes them more likely to break.
Osteoporosis is much more common in women than in men . This is because women have less bone mass than men, tend to live longer and take in less calcium and needs of the female hormone estrogen to keep their bones strong. If men live long enough, are also at risk of getting osteoporosis later in life.
Once total bone mass has peaked around the 35 - year-old all adults start to lose . In women , the rate of bone loss accelerates after menopause when estrogen levels decrease. Since the ovaries produce estrogen, may occur faster bone loss if both ovaries are removed by surgery .

You may not know you have osteoporosis until you have serious signs . Signs include broken bones, pain in the lower back or a hunched back . In addition, you may also get shorter over time because osteoporosis can cause your vertebrae ( the bones of your spine) to collapse . These problems tend to occur after it has lost a large amount of calcium in the bones.

Talk to your doctor . In many women, osteoporosis or risk of it can be diagnosed without testing . When appropriate to test , doctors use a computer that takes a "picture " of the bones to see if they are becoming porous .