Simplify Your Shopping Cart

Many of us don’t have a lot of time to do food shopping. With our other responsibilities and our crammed schedules, we don’t usually have the time to research our food well before we buy, and our very shopping trips may feel rushed. If that describes you, there is an easy way to make sure that your shopping cart has the foods you need to stay heart healthy:

1) Have as much food in there as you think you will need until your next shopping – do not buy more or you may end up overeating.

2) Most of your cart should include fresh fruits and vegetables (this will include fresh herbs). Yes, you read that right. If you make most of your diet fresh fruits and vegetables, you will enjoy lower cholesterol.

How to Shop

If you want to lower your cholesterol over the next thirty days, avoid buying prepared or pre-packaged food, whether from grocery stores or restaurants. Brown-bag your lunch and arrange to meet friends somewhere else besides a restaurant. If you need to eat at a restaurant, choose the smallest portions of the plainest foods available. This is better than ordering the salad, assuming that it will be healthier – a salad packed with bacon bits and cheese can sometimes be among the highest-fat items on a menu!

Instead, choose dishes that seem to have low-fat elements – such as skinless chicken or fruits. Ask for dressings on the side and eat around any high-fat items such as cheese. Avoid cream sauces.

Types of Weight Loss Diet Plans

There are many types of diet plans for weight loss, so many it can become overwhelming. One way to cut through the confusion is to classify the different types.

Low Calorie Diet Plans

Most diets that are designed to help you lose weight provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and the level of activity you engage in. When a diet plan allows this level of calorie intake in a day it is called a low-calorie diet and the weight loss is achieved by calorie counting and therefore limiting the number of calories you consume.

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Triglycerides

Triglycerides (also known as triacylglycerols or triacylglycerides) are glycerides in which the glycerol is esterified with three fatty acids. They are the main constituent of vegetable oil and animal fats.A major component of lipid is Triglyceride and it is membrane bound.

Chemical structure

CH2COOR-CHCOOR’-CH2-COOR”

where R, R’, and R” are fatty acids; the three fatty acids can be all different, all the same, or only two the same.

Chain lengths of the fatty acids in triglycerides can be from 4 to 22 C atoms, but 16 and 18 are most common. Shorter chain lengths are found in butter for instance. Almost without exception, only even numbers of carbon atoms are found in natural fatty acids – due to the way they are bio-synthesised from acetic acid.

Lipoprotein

A lipoprotein is a biochemical assembly that contains both proteins and lipids and may be structural or catalytic in function. Lipoproteins may be enzymes, proton pumps, ion pumps, or some combination of these functions.

Examples include the high density and low density lipoproteins of the blood and the transmembrane proteins of the mitochondrion and the chloroplast.

The lipids are often an essential part of the complex, even if they seem to have no catalytic activity themselves. To isolate transmembrane lipoproteins from their associated membranes, detergents are often needed.

All cells need fats and, for all animal cells, cholesterol to build the multiple membranes which cells use to both control water, and water soluble elements, and to organize their internal structure and protein enzymatic systems.

Regulation of Cholesterol

Biosynthesis of cholesterol is directly regulated by the cholesterol levels present, though the homeostatic mechanisms involved are only partly understood. A higher intake in food leads to a net decrease in endogenous production and vice versa.

The main regulatory mechanism is the sensing of intracellular cholesterol in the endoplasmic reticulum by the protein SREBP (Sterol Regulatory Element Binding Protein 1 and 2). In the presence of cholesterol, SREBP is bound to two other proteins: SCAP (SREBP-cleavage activating protein) and Insig-1.

When cholesterol levels fall, Insig-1 dissociates from the SREBP-SCAP complex, allowing the complex to migrate to the Golgi apparatus, where SREBP is cleaved by S1P and S2P (site 1/2 protease), two enzymes that are activated by SCAP when cholesterol levels are low.

Physiology of Cholesterol

Cholesterol is primarily synthesized from acetyl CoA through the HMG-CoA reductase pathway in many cells/tissues. About 20–25% of total daily production (~1 g/day) occurs in the liver, other sites of higher synthesis rates include the intestines, adrenal glands and reproductive organs.

For a person of about 150 pounds (68 kg), typical total body content is about 35 g, typical daily internal production is about 1 g and typical daily dietary intake is 200 to 300 mg. Of the 1,200 to 1,300 mg input to the intestines (via bile production and food intake), about 50% is typically reabsorbed into the bloodstream.

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