How do i lose weight?

Weight loss and Nutrition

                                          Weight loss

• Weight loss, in the context of medicine, health, or physical fitness, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue.
• Most instances of weight loss arise due to the loss of body fat, but in cases of extreme or severe weight loss, protein and other substances in the body can also be depleted.
• Your body weight is determined by your calorie intake, overall health, age, nutrient absorption and other factors.
• A reduction in body weight. The loss may be the result of a change in diet or life-style or a febrile disease.
• The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

How to control cholesterol?

                                                       Control Cholesterol

Exercise  :-

• Exercise is an important tool in lowering cholesterol and promoting overall health.
• Most types of exercise routines, ranging from walking to running to yoga, appear to have the same impact when it comes to lowering LDL (“bad” cholesterol) and raising HDL (”good” cholesterol).
• Regular exercise, especially aerobic exercise, has many benefits, including lowering cholesterol. 
• Strengthen your heart and cardiovascular system
• Increase your HDL or "good" cholesterol
• Make you feel more relaxed and rested
• Make you look fit and feel healthy 

Lose weight if you are overweight

Choose healthier fats

Drink at most one or two alcoholic beverages per day

•     Moderate alcohol consumption has been linked to lower rates of heart disease.
•                       A drink or two may improve your HDL. Women and people over 65 years should have just 1 drink per day, men 2 drinks per day.
• Drinking red wine, in particular, may help boost your HDL levels

Quit smoking to boost HDL

Dietary sources

                                                                 Dietary Sources

• Dietary cholesterol is a fat-like substance. 
• Cholesterol is found in animal foods. Animal foods include meats, poultry, fish, eggs, and milk products.
• Cholesterol is a part of your body cells. It helps your body to make certain hormones that you need.
• Eating too much cholesterol can increase the cholesterol in your blood. 
• Too much cholesterol in your blood can increase your risk for heart disease. 
• Eating high amounts of saturated fats and trans fats may also have this effect.

                                      

• If you do not have heart disease, eat less than 300 milligrams (mg) of dietary cholesterol per day.
• If you have heart disease or are at risk for heart disease aim for less than 200 mg of dietary cholesterol per day.
• Egg yolks are the highest source of dietary cholesterol.
• Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat.
• “Good” fats—monounsaturated and polyunsaturated fats—lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
• “Bad” fats—saturated and, especially, trans fats—increase disease risk. Foods high in bad fats include red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oil.

TOP FOOD SOURCES OF CHOLESTEROL

Ranking	Food item	%	Cumulative %
1	Eggs and egg mixed dishes	24.6	24.6
2	Chicken and chicken mixed dishes	12.5	37.1
3	Beef and beef mixed dishes	6.4	43.6
4	Burgers	4.6	48.2
5	Regular cheese	4.2	52.4
6	Sausage, franks, bacon, and ribs	3.9	56.3
7	Other fish and fish mixed dishes	3.4	59.7
8	Grain-based desserts	3.3	63.0
9	Dairy desserts	3.2	66.3
10	Pasta and pasta dishes	3.1	69.3
11	Pizza	2.9	72.2
12	Mexican mixed dishes	2.9	75.1
13	Cold cuts	2.7	77.8
14	Reduced fat milk	2.5	80.3
15	Pork and pork mixed dishes	2.3	82.6
16	Shrimp and shrimp mixed dishes	2.0	84.6

Function

                                                                           Function

• Cholesterol is an important component of the membranes of cells
• The presence of cholesterol has a direct effect on the fluidity of the membrane. Further recent research shows that cholesterol has an important role for the brain synapses as well as in the immune system 
• Cholesterol plays a part in producing hormones such as estrogen, testosterone, progesterone, aldosterone and cortisone.
• Vitamin D is produced when the sun’s ultraviolet rays reach the human skin surface.
• Cholesterol produces bile acids which aid in digestion and vitamin absorption.
• Cholesterol plays a very important part in both the creation and maintenance of human cell membrane.
• Cholesterol plays a part in the production of hormones such as testosterone, estrogen, progesterone, aldosterone and cortisone.
• The body also uses cholesterol to make cell linings or membranes. Similar to fat, cholesterol with its many functions is an essential element for healthy human beings.
• cholesterol  is also important for the metabolism of fat-soluble vitamins, including vitamins A, D, E and K.

Properties

                                                                          Properties

• Cholesterol is minimally soluble in water
  
  
  

  Physical and Chemical Properties

  chemical propertie

  

  
  

  
  

  
  

  
  

  Physical propertie

  
  

  
  

  
  

  
  

  
  

  
  

  
  

  
  

  
  

  
  

  
  

  
  

  Appearance:

  White crystals.

  
  

  Odor:

  Nearly odorless.

  
  

  Solubility:

  Practically insoluble in water.

  
  

  Density:

  1.03

  
  

  % Volatiles by volume @ 21C (70F):

  0

  
  

  Boiling Point:

  360C (680F)

  
  

  Melting Point:

  148.5C (298F)

  
  

  General Properties

           Because cholesterol is incapable of dissolving in blood, lipoproteins function as carriers to move it in and out of cells. Cholesterol includes low-density and high-density lipoproteins, triglycerides and Lp(a) cholesterol.

Risk factros of Cholesterol

Risk factors

Everybody has some risk of developing atheroma which then may cause one or more cardiovascular diseases. However, some situations increase the risk. These include:

• Lifestyle risk factors that can be prevented or changed:
• Smoking.
• Lack of physical activity (a sedentary lifestyle).
• Obesity.
• An unhealthy diet - including eating too much salt.
• Excess alcohol.
• Treatable or partly treatable risk factors:
• High blood pressure (hypertension).•High cholesterol blood level.
• High triglyceride (another type of fat) blood level.
• Diabetes.
• Kidney diseases that affect kidney function.
• Fixed risk factors - ones that you cannot alter:
• A strong family history. This means if you have a father or brother who developed heart disease     or a stroke before they were 55, or in a mother or sister before they were 65.
• Being male.
• An early menopause in women.
• Age. 
• Ethnic group.