Reducing Cholesterol To Improve Health
March 31st, 2008 Subscribe To Our Feed
There are a number of approaches to reducing cholesterol levels. Examples include drug therapy, stopping smoking, loseing weight and having an active life style. Or you could do what most individuals who have high blood cholesterol do - switch to a low cholesterol diet.
Diet and Cholesterol Reduction
One of the most effective changes someone with high cholesterol can make it to switch to eating a healthy diet - one that contains lots of fruits and vegetables and is rich in antioxidants.
Foods that are rich in fiber are also good for reducing cholesterol in the blood stream. Fiber absorbs the cholesterol which is then passed through the liver before being excreted out of the body. Wholewheat cereals, bread, rice and pasta are examples of high fiber starchy foods.
The human body needs a certain amount of fat which can be obtained from protein rich foods such as fish, meat nuts and pulses. But, for a diet aimed at reducing cholesterol, avoid foods that are highly saturated with fat such as butter, ice cream, mayonnaise and pastries. Instead substitute them with low fat alternatives or unsaturated fats.
Cholesterol Reducing Medications
Nowadays there are a number of drug therapies available. These include the statins, niacin, fibric acid derivatives and bile acid binding resins. The statins are the most effective and most popular form of medication.
As well as reducing cholesterol the following simple steps will help you improve your health overall:
Salt and Weight Reduction
Salt, as we all know, contains sodium which is associated with high blood pressure, heart diseases and strokes. Carrying excess weight is also a factor. An overweight or obese individual has more chance of having heart problems, circulatory problems and cancer. Reducing weight is also important in reducing cholesterol.
Exercising For Health
Exercise boosts the metabolic rate and also helps to keep the heart healthy as well as improving the stamina, strength and toning of the body.
Quit smoking
It will not only make you look better it will also make you live longer.
Relax
Stress is the number one contributor to poor health. Stress has an effect on the immune system. It increases the blood pressure, disrupts your eating and sleeping patterns and behavior. Although it doesn’t have a direct effect on your cholesterol level, if you can manage stress then your chances of staying healthy will increase.
Decrease Alcohol Consumption
Drinking too much alcohol raises the level of the triglycerides, which leads to high blood pressure, heart failure and an increase in calorie intake. Realy excessive drinking sprees can also lead to heart attack and stroke.
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Making Sense of Cholesterol Readings
March 28th, 2008 Subscribe To Our Feed
Having your level of cholesterol read is very important for your health. Cholesterol readings consist of total cholesterol, low level lipoprotein cholesterol levels (LDL cholesterol), triglycerides and high density lipoprotein cholesterol level (HDL cholesterol). When you are having your cholesterol level checked by your doctor you should have all 3 types checked. The desirable total cholesterol readings are 200mg/dL with a borderline limit of 200 mg/dL to 239mg/dL. You are at risk of developing heart disease if you have a total of 240mg/dL and above cholesterol reading.
LDL Cholesterol Levels
Low density lipoprotein is more commonly known as the “bad” cholesterol. At high levels it may cause deposits in the walls of the arteries which increases the risk of heart disease. The desirable LDL cholesterol level is below 200 milligrams per deciliter of blood or 200 mg/dL. The borderline limit of LDL is between 200-239mg/dL. It is dangerous if you have a LDL cholesterol level of above 240mg/dL.
HDL Cholesterol Levels
High density lipoprotein is the “good” cholesterol. High density lipoprotein washes away excess cholesterol from the tissues to the liver. The liver then breaks it down and it becomes part of the bile for removal. An HDL level of 40mg/dL is suggested. You must maintain your HDL level within 40mg/dL to 45mg/dL. It should not go below 40mg/dL. Levels above 60mg/dL are said to protect the heart and is beneficial to brain functions because it protects the cerebral blood vessels as well as coronary vessels.
Level of Triglycerides
Triglycerides are another type of fat. It is accumulated as fat in our body that flows in the blood stream. Almost all of the fats in our diet are triglycerides. Triglycerides are one of the main factors of heart disease. At high levels, it thickens the blood and may possibly lead to heart attack or stroke due to blood clotting. It is best that you maintain your triglyceride level at 150 or below with a borderline limit of 150 to 199. It should not exceed 200.
In maintaining your cholesterol level, remember, there are no ideal cholesterol readings per se. They vary for each person. It will depend on the individual’s risk factor (family history, sex, health condition and age.). Though experts suggest that having a total of over 240mg/dL is an indication that a lifestyle change is needed, because having higher than this increases the risk of developing heart problems.
National guidelines recommended that those who have a high blood cholesterol level should be checked every 1 or 2 years.
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