Food to Lower Your Cholesterol

High cholesterol levels are slowly killing off the population. The increasing prevalence and risk of hypertension and heart disease in Americans are ringing the alarm bells in the country’s health sector. Health officials are desperately trying to find ways to combat the rise and make people aware of the eating lifestyle and exercise lifestyle that they are imbibing.

The truth about cholesterol

Although cholesterol is mainly the culprit in the increase in high blood pressure in the body, not all cholesterol that we take in is essentially bad. In fact, small amounts of cholesterol is being used by the body in the production of bile salts and in the transformation of Vitamin D. Cholesterol also plays a role in the balancing of hormones especially in women.

There are two kinds of cholesterol, the good and the bad as the lay people will like to clal them. The bad cholesterol or the LDL is the kind that is often found in saturated fats and trans fatty acids. These are taken into the body through foods that are pre-packed and prepared such as potato chips, canned goods, etc. LDL cholesterol adheres to the walls of the arteries. High levels of LDL can form plaques in the arterial walls that may eventually cause clogging in the passageway of the blood. This slows down the blood flow, which in turn makes it hard for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.

What to eat

The good cholesterol HDL on the other hand lower the levels of LDL in the body by helping transport the LDL to the liver where it is excreted. HDL cholesterol can be found in fishes as well as in nuts.

Other foods that can lower the cholesterol levels are fruits and vegetables. These foods do not contain that much cholesterol so whatever you have, you will not be adding to its levels.

Another great thing about veggies and fruits is the fact that they are great sources of fibers that the body also need to combat the increase in LDL cholesterol. Berries, fruits that are citrus and carrots are just some of the fruits that you can count on.  Another food that can dramatically reduce the levels of cholesterol in the body is the soya. Fiber-rich food, soya as well as almonds and plant sterols figure in a landmark study conducted by University of Toronto that reduced the cholesterol levels of the participants by as much as 20 percent. Eating oats, olive oil and barley are also great ways to lower LDL.

Another great source of cholesterol are foods that are really oily. To lower one’s LDL, one must consciously avoid foods that are deep-fried. If you have to eat fried foods, make sure that the oil that you use is made out of vegetable.

Never use butter as this is rich in saturated fats. Instead, use margarine as a substitute. Try to also steam, braise, boil or bake your food. You will find that they are tastier and healthier.

Not just the food

There are many factors that contribute to the rise of cholesterol levels in the body. In addition to one’s eating lifestyle, there is the age, the gender, the family history and of course the amount of physical activity that the person does.

Exercise is fairly important in keeping LDL cholesterol at bay. What is more, it strengthens the body’s resistance as well as improves blood circulation.

Lower Your High Cholesterol Naturally

Cholesterol is a substance that is similar to fat. It can be found in the cell membranes of all body tissues and is transported through the blood plasma. There is “bad cholesterol” and “good cholesterol” in the human body, and both of them are cholesterol carriers. “Bad” cholesterol carriers are low-density lipoprotein or LDL and deposit cholesterol in the artery walls, thus thickening them-a key cause of heart disease. “Good” cholesterol carriers are high-density lipoprotein or HDL and help to keep the arteries healthy by clearing cholesterol out of the system. When levels of “bad” cholesterol are high, treatment is imperative.

The American Heart Association and the National Cholesterol Education Program (NCEP) suggest that HDL levels should be around 60 mg/dL. If the HDL level count is less than 40 mg, the chances of coronary artery disease are greater. LDL cholesterol levels should be around 130 mg/ dL. A diet rich in saturated and trans fats and low in beneficial fats (monounsaturates and polyunsaturates) can lead to high LDL levels. Smoking, drinking large amounts of alcohol, other poor dietary habits and lack of exercise are all dangerous factors. These are lifestyle habits which need to be altered in the treatment of high cholesterol(http://www.mitamins.com/disease/High-Cholesterol.html).

If your total cholesterol level is less than 200 mg/dL, you are less likely to suffer from a heart attack. For maintaining low cholesterol, a diet full of fruits and fiber and low in fat, is effective. A diet should be low in saturated fat, higher in monounsaturated fats and foods rich in Omega 3 , thus raising the levels of good cholesterol and lowering bad cholesterol.

A significant portion of the adult population in the USA has cholesterol levels of 200 to 239 mg/dL, which are classified as borderline high-risk. It is also dangerous if the HDL level is below 40 mg/dL. If the HDL cholesterol count is high and the LDL count is low, a cholesterol level of 200 to 239 mg/dL may not necessarily represent a borderline high risk. But pay attention if some dangerous factors appear, such as hypertension and diabetes, and make sure to have regular check ups to ensure suitable treatment of high cholesterol(http://www.mitamins.com/disease/High-Cholesterol.html).

A total cholesterol level of 240 or more is considerably high. With cholesterol levels this high, you are at greater risk for heart attack and stroke. At this level, a complete change in dietary habits as well as increase in heart-friendly exercise (such as swimming or walking) is essential. Cholesterol-lowering drugs are included in the the treatment of high cholesterol.

The American Dietetic Association suggests keeping a cholesterol-friendly diet by eating plenty of vegetables, fruits and wholegrain foods. Some other advice is to limit saturated fats by choosing lean cuts of meat, chicken without the skin and low-fat dairy products.Reduce the intake of fattening fast food and processed cakes, sweets and chips. Choose canola or olive oils, which are better for the heart, when cooking. In fish such as mackerel and salmon, nuts and avocadoes, you can also find some other helpful oils. Remember to limit dietary cholesterol(http://www.mitamins.com/disease/High-Cholesterol.html) from egg yollk and meat.

The Difference Between HDL and LDL Cholesterol

There is a soft waxy substance found in fats that are in the blood stream and all of your bodies cells, it is called cholesterol. It is used to form cell membranes, hormones, and needed for other things, that’s why it is an important part of the health of your body. But too much or too little cholesterol in the body can cause health concerns. Cholesterol can not be dissolved in the blood so it is transported by lipoproteins.

There are two different kinds of lipoproteins that transport cholesterol throughout the body called Low density and high density lipoproteins. LDL cholesterol is circulated in the blood and can slowly build up plague on the walls of arteries. It can cause a clot to form and block the blood flow to the heart and cause a heart attack. If the clot blocks the blood from the brain it is a stroke.

HDL cholesterol carries about one fourth of the blood cholesterol. It mostly carries it away from the arteries and into the liver where it is removed from the body as a toxin. HDL cholesterol is better known as the good cholesterol. It is referred to as this because it seems to protect the heart.

As there are 2 different main kinds of cholesterol there is also 2 main ways to get cholesterol. The liver produced some cholesterol and food that is consumed contains cholesterol. There is food that doesn’t have cholesterol in it as well. Normally the liver makes all the cholesterol that the body is going to need. Therefore you don’t need to consume any cholesterol. Trans fats and saturated fats raise the blood cholesterol. The liver does remove some of the excess cholesterol but the body is still taking in more than it needs.

People who have high cholesterol levels need more excess cholesterol removed from the body. Getting regular exercise can actually increase HDL cholesterol in some people. It can also help control weight, high blood pressure, and diabetes. Things like power walking, jogging, and swimming are great exercise. Even things like yard work; house work, cleaning, and grocery shopping are getting exercise.

Smoking has a great affect on your body. It is one of the risk factors for heart disease. You can change or treat it though. Smoking does however lower your HDL Cholesterol levels and increases the risk for blood clots. Moderate use of alcohol has been linked with higher levels of HDL Cholesterol, but the other risk f actors of drinking still don’t make it a great preventative. It can raise blood pressure, cause obesity, stroke, and cancer.

Some of the foods that should be avoided to prevent excess cholesterol in the body are beef products, veal products, pork products, egg, egg yolk, turkey products, fish oil, fish products, lamb products, chicken products, and processed meats.

Mostly all meat products will raise cholesterol levels. So will any fast food, and junk foods.

Alterative Health Supplements has a product that will lower cholesterol levels in your body. Cholestasys will promote elimination of cholesterol from the body and reduces the level of cholesterol that the liver produces. It will balance your level of cholesterol to a healthy level and give you an increased energy level as well and a feeling of overall well being. It has no negative side effects and it safe to use.

The Basics of Your Cholesterol Level

High cholesterol seems to be on everyone’s mind these days. We see commercials on television advertising medicines we can take to lower our cholesterol level. We hear our doctor talk about lowering our cholesterol level. What exactly is cholesterol? How do you get it? Why is it bad for you? Are there any ways other than prescription medications to lower it?

First, cholesterol is a lipid which is naturally produced by the body to maintain cell membranes. The body actually makes all the cholesterol it needs for its functions. Our cholesterol level becomes high when either our bodies overproduce cholesterol or we take in too much cholesterol through the foods we eat.

High levels of cholesterol are bad for you because this excess cholesterol can build up in your arteries, causing heart disease and heart attack. High cholesterol is also responsible for strokes. All three of these conditions can be debilitating and in some cases, deadly.

How do you know if your cholesterol level is high? Your doctor can perform a blood test to determine what the level of cholesterol is in your blood. Sometimes your doctor may want you to take a fasting blood test, which means he will test the cholesterol level in your blood after you have gone without eating for a specified number of hours.

A high cholesterol level is medically defined as more than 240 mg/DL total. Your doctor may also divide your cholesterol level into “good” cholesterol or HDL cholesterol and “bad” cholesterol or LDL cholesterol. If your HDL cholesterol is above 40 mg/Dl this is considered ideal. Your LDL cholesterol level, however, should be less than 100 mg/DL. Any reading above this puts you at a greater risk for heart disease or heart attack. HDL cholesterol is considered good because it is this type that is carried out of the blood stream to the liver where it is broken down and expelled from the body. LDL cholesterol, however, is the kind that builds up in your blood vessels and arteries.

If your doctor deems your cholesterol level is high, there are several things you can do to lower this level. These things include eating a healthy low-fat diet and exercising regularly. Not only does the healthy diet and exercise help lower you cholesterol level, it can also help lower your weight which in turn decreases you chances of heart disease. If you are a smoker you should consider stopping. Also, limit your intake of alcohol and sugar. After trying all these things, if your cholesterol level is still not ideal, your doctor can put you on cholesterol lowering prescription medication. Remember, though, cholesterol medications can damage your liver, so they should be used only after other options have been exhausted.

As you can see, your cholesterol level has a very important impact on your total body health. It can even be life threatening if not controlled. See your doctor for a cholesterol test. If your cholesterol level is not within normal ranges, take action to lower it.

Why You Should Be Lowering Blood Cholesterol Naturally

Lots of people want to know about ways to lower cholesterol naturally. Fortunately, there are answers available. It is important to first know there is no magic pill for reducing cholesterol levels. What is essential is that you are keeping to a diet that is particularly designed to lower cholesterol levels. To lower the level of cholesterol in your body you should also get some exercise on a regular basis.

What is Cholesterol?

Cholesterol is a substance that is soft and waxy and can be seen in the cells of your body.

Our bodies make use of cholesterol to function efficiently. The body also makes use of cholesterol in making other valuable substances such as Vitamin D and hormones that help to properly digest food.

Understanding Normal Cholesterol Levels

Doctors use a specially graded chart to determine whether or not yours can be considered normal cholesterol level or whether your cholesterol level is too high.

If you have lower than 200 mg/dL, it means your cholesterol level is under control. If the chart shows that your level is higher than 200 mg/dL but lower than 239 mg/dL, then it is not bad but you still need to be careful. If your cholesterol level is in excess of 240 mg/dL, then you have high cholesterol.

You can find many natural means that you can use to reduce cholesterol if you find that your level of cholesterol is on the higher side. However, not all cholesterol is bad. HDL cholesterol is beneficial to you. LDL cholesterol is the one that is considered harmful.

Ways of Lowering LDL Cholesterol

Low density lipoprotein, also called LDL, is the cholesterol that is considered bad for health. It carries cholesterol to the body tissues that use it to function. When you regularly consume excessive amounts of cholesterol your body often struggles to utilize it all. At this time LDL releases the surplus into the blood stream. This can be problematic as the extra cholesterol that is released keeps building up in the arteries. This constant build up leads to formation of plaque.

It is important to know how to lower ldl cholesterol by making dietary changes. It is best to avoid eating high cholesterol foods. You can easily find foods that help to lower cholesterol levels. Whole grains and oatmeal are some of the best.

How to lower Cholesterol Naturally

If you have been told that you have high cholesterol, but do not wish to take any kind of cholesterol medication, there are many alternative ways that you could use to reduce your levels of cholesterol naturally. One of the most valuable thing you can do is to eat plenty of foods that will reduce cholesterol levels and avoid those foods that are confirmed to be loaded with cholesterol. Some amount of exercise is a good option but it is best if used in conjunction with a diet that excludes high cholesterol foods.

Reducing your cholesterol by natural means will not happen overnight. But if you are determined, it is just a matter of time that you will see those cholesterol readings falling.

Lowering cholesterol naturally is not as effective for all. Many individuals would be advised to take medication. It is good to know though that you can reduce your cholesterol with medication and combine it with natural lowering methods as well. It is best to get your doctor’s advice before you embark upon any program for lowering your cholesterol using natural methods or with the prescribed medication

Knowing Your Cholesterol Limits

Everybody has their own normal cholesterol limits. This number is different for each person. Knowing the cholesterol limit for your body would help you manage your body so that you can remain perfectly healthy. With that said, knowing what your limits are can be a difficult task. Every doctor or physician you ask has different views in just how much cholesterol your body can take.

There are actually two types of cholesterol limits that you have to think of. The first type of cholesterol is the low density lipoprotein (LDL) cholesterol. What this type of cholesterol does is that it provides cholesterol to the different cells in your body as it moves along the bloodstream. However, this is the bad kind of cholesterol. If at the end of its journey, there is still some LDL cholesterol left, it would deposit itself on the walls of your arteries. This is what leads to blocked or clogged arteries, which is the main cause of strokes and heart attacks. The average number that people should target for the LDL cholesterol in their blood is below 130 mg/dl, or below 130 milligrams per deciliter of blood. Those suffering from a heart and circulatory system condition need to target a much lower number of around 100 mg/dl or lower.

The second type of cholesterol is the high density lipoprotein (HDL) cholesterol. This type of cholesterol, on the other hand, gathers the LDL cholesterol that has built up in your bloodstream and safely deposits it in your liver, where it is transformed into bile that your intestines can use in the digestive process. The more you have of this type of cholesterol, the healthier and cleaner your circulatory system would be. The average number that people should target for the HDL cholesterol in their blood is above 40 mg/dl. Above 50 mg/dl would be better.

Another important fact to consider is the cholesterol ratio between LDL and HDL cholesterol. It is important to have a certain ratio to keep a balance inside your body – both cholesterol types have their functions, and you need sufficient amounts for both of them even though one type could be bad for your body if in excess. The ratio to target is above 0.3 for HDL to LDL, with above 0.4 being a better number.

To know the exact levels of cholesterol that you have in your body, you can have a lipid panel or lipid profile reviewed. This blood test reports the amount of the total cholesterol in your body, as well as both LDL and HDL cholesterol levels. For an accurate measurement of cholesterol levels, it is advised to not eat or drink anything besides water for 9 to 12 hours prior to the test.

Now that you know and understand your cholesterol limits, you can check it against the cholesterol levels in your body after the blood test. You can then adjust your diet and lifestyle according to what you need to do to control the cholesterol in your body – to keep yourself healthy.

If that does not make much difference, you might want to try one of the cholesterol supplements called bioslife complete to see if it works for you the way it did for me.

For more information and help, you might want to visit: cholesterol limits.

Vincent Siew markets a product for people who worry about having a stroke or a heart attack because they have high cholesterol like he used to have. Do you know anyone who might like to know about a product like that? Tell him or her to find out more about it today: For more information and ideas, please visit his website at: http://www.thenaturalloweringcholesterol.com

Article Source:http://www.articlesbase.com/health-articles/knowing-your-cholesterol-limits-1617107.html

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