Lower Your Cholesterol

Finding out that you have high cholesterol numbers can be very worrying. Elevated levels can lead to serious health problems although bringing them back to within a healthy range is probably not as hard as you think. It may require nothing more than simple changes to what you eat and how you cook your food.

Such advice is likely to be the first thing that your doctor will tell you, and though, in the beginning, following low cholesterol diets can be a little difficult, there are numerous "tricks" that you can use that will make it easier to achieve.

Reduce the Amount of Cholesterol You Eat

A low cholesterol diet is mainly aimed at reducing the amount of cholesterol you consume as well as reducing your intake of saturated and trans fats. According to studies conducted on how cholesterol works in the body, it has been found that these particular types of fats, result in high cholesterol levels when regularly eaten. Therefore, you need to examine your daily diet and make changes such as reducing the amount of red meat you eat in order to keep these dangerous fats at a minimum. Choosing lean cuts such as chicken, or fish rather than red meats will also help.

Cooking can also have an affect on cholesterol levels and an improved diet should also include foods that have been baked, broiled or grilled. These methods of cooking result in fats being drained away from the meat which mean less are absorbed into the blood stream.

Low cholesterol diets should not contain fried foods since most oils have more fat content than is good for you. In addition, you will also need to reduce your intake of dairy products that usually contain high saturated fats. You will need to switch over to diet and low fat products choosing skimmed or soy milk over full fat milk, for example.

Eggs also contain a high level of cholesterol, particularly in the yolk so low cholesterol diets may require that you separate the yolk from the white and eat the latter while discarding the former. Eating the yellow yolk is usually ok though, provided it is done in moderation. More concerning is when you combine eggs with bacon and fried sausages!

The best person to go to for advice on low cholesterol diets is, of course, your physician who will, most likely, give you a diet sheet to follow. In extreme cases you may be referred to a nutritionist.

Understanding Cholesterol Numbers

Today, one of the most useful tests an adult can take is the cholesterol test. The results of this test can indicate a possible problem when taken in conjunction with other risk factors. The usual cholesterol test is the lipoprotein profile. Cholesterol is made in your body by your liver.

It is a fatty substance that combines with protein and travels in bile into the intestine where it is absorbed and enters the bloodstream to help build and maintain cells, make hormones and strengthens nerves. At least that’s what good cholesterol does. Bad cholesterol builds plaque in the arteries constricting blood flow and causes heart disease and heart attacks.

Reading The Results

The results of the test show cholesterol numbers for low density lipoprotein (LDL), high density protein (HDL) and triglycerides as well as the total of all cholesterol. LDL is bad cholesterol. The density is the ratio of fatty cholesterol to protein.

Low density means that the ratio of protein is low and the cholesterol is high in fat. HDL, of course is the good cholesterol with high protein ratios. Triglycerides are fats traveling in the blood. Extra calories, alcohol and sugar convert to triglycerides and are stored in fat cells. Only the HDL is good for you.

The best LDL numbers are below 100 but 100 to 129 is good. Borderline high is 130 to 159. High LDL is 160-189 and over 190 are very high. If you have risk factors like existing heart or blood vessel disease, doctors believe that your LDL cholesterol numbers should be below 70. Less dangerous risk factors like diabetes allow LDL cholesterol numbers up to almost 100.

HDL cholesterol actually helps keep bad cholesterol down and cleans out artery clogs, so the higher, the better. If HDL cholesterol numbers are below 40 for men or 50 for women, it is considered too low and constitutes a risk factor. Your best HDL cholesterol numbers are above 60.

High triglyceride levels are a predictor for possible coronary artery disease. Normal levels are less than 150; borderline high is 150 to 199. They are high at 200 to 4999 and very high if 500 or over. Total cholesterol numbers should be below 200. If you have total cholesterol numbers from 200 to 239 you are border line high and at 240 or above you are at an extremely high risk. Together with your doctor, you can discuss how your cholesterol numbers fit with your personal risk factors and the results of other tests from a physical examination.

Making Sense of Your Cholesterol Reading

If you are older than 20, then your doctor has probably already taken a cholesterol test as part of a physical exam. You have probably already had your cholesterol reading explained to you and, if necessary, have discussed any necessary changes to your lifestyle outlined. By now, you should understand how your cholesterol reading impacts your life. Where do you go from here? You learn as much as you can about cholesterol.

Cholesterol Numbers

Your cholesterol reading should have LDL levels under 100 for the best results and below 130 for good results. LDL is the bad cholesterol and you have to keep that number low. If your cholesterol reading shows LDL of 130 or above, your doctor has very likely suggested an improvement in diet or exercise.

Your cholesterol reading should have HDL levels above 60. HDL is the good cholesterol and you have to keep that number high. If you are a man and your HDL is below 40 – 50 for a woman – then your doctor has suggested ways to improve it. Your cholesterol reading for triglycerides should be under 150. Triglycerides are fats from excess calories, alcohol or sugar. They travel through your blood and can cause coronary artery disease. Your cholesterol reading should be below 200.

If you need to improve your cholesterol reading, you should be aware of the common misconceptions about cholesterol. It is important to avoid saturated fats and trans fats. There are butter substitutes that have very low levels of these kinds of fats, but most margarine isn’t among them. Look for specially labeled spreads but use all fats sparingly. Being overweight sometimes indicates high cholestrol.

That doesn’t mean however that thin people are safe from it. It really can be about the metabolism. If you are thin but eat cholesterol-rich foods or have a hereditary predisposition to high cholesterol, you will be much better off getting a test and knowing for sure.

Just because your doctor hasn’t mentioned high cholesterol, don’t assume you’re safe. Get tested and find out what your cholesterol reading means. If you think your doctor isn’t being proactive enough, double check the information on the Internet. To be on the safe side, adopt a low fat diet and exercise regularly. Don’t smoke. The label may say “low-cholesterol” but check the nutrition label too. Avoid saturated and trans fats.

Be sure to check the serving size. If it is half or a quarter the size you thought it was, remember to multiply calories and fat grams by that number to get a realistic idea. Some people believe that cholesterol isn’t a problem if you are taking cholesterol medication, if you are a woman or if you are young. All of those beliefs are wrong. The best thing you can do is find out the facts, take the test and understand your cholesterol reading.

NEWS 2 USE: Cholesterol check shows heart health
Detroit Free Press - HDL is driven by exercise and often is called good cholesterol. • Your triglyceride, or blood fat, level. This should be less than 150 mg/dL. HOW TO CONTROL LEVELS • Know your cholesterol numbers. • Control high blood pressure. • Avoid tobacco
Source: www.freep.com