Your cholesterol comes in two forms: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL and HDL work together to keep your blood flowing smoothly.
Your healthcare provider can help you develop a plan to lower your cholesterol. Your doctor may prescribe medications to lower your cholesterol, or he or she may recommend healthy lifestyle habits and diet.
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What is bad” LDL cholesterol?
When the body makes too much LDL cholesterol, it can build up on the walls of the blood vessels. This blockage can cause atherosclerosis, a condition that increases your risk of heart disease and stroke.
LDL cholesterol can be lowered by eating a diet low in saturated fat and trans fats, and high in unsaturated fats and fibre. The American Heart Association recommends replacing foods with saturated and trans fats with healthy alternatives such as vegetable oils, nuts, whole grains, vegetables and fruit.
The key to reducing your cholesterol levels is to change your lifestyle habits such as losing weight and getting regular exercise. Your health care provider may also recommend certain medications or treatments if your cholesterol levels are too high.
Cholesterol is a natural substance that helps make hormones, cells and other proteins in the body. It’s found in many different foods, but is also produced in the liver.
Your body’s LDL cholesterol level is determined by your age, family history, ethnicity and other factors. Most adults are encouraged to keep their LDL cholesterol below 100 milligrams per deciliter (mg/dL).
You can lower your blood cholesterol by following a heart-healthy diet and exercising regularly. It’s also a good idea to avoid smoking, as it can raise your cholesterol and triglyceride levels and decrease your HDL cholesterol level.
A heart-healthy diet focuses on fruits, vegetables, whole grains, poultry, fish and nuts. It also limits red meat, processed meats and excess sodium.
Exercising regularly gets your heart pumping and helps you lose weight, which can help reduce your cholesterol levels. It can also increase your HDL cholesterol levels, which improves your overall cardiovascular health.
The American Heart Association says that a person’s total cholesterol and triglyceride levels should be lower than those of people with no other risk factors for heart disease or stroke. If your doctor has given you a target cholesterol level, it’s up to you and your doctor to come up with a plan for keeping it that way.
Saturated fats are more harmful than trans fats, and they’re found in some meats, cured meats, full-fat dairy products and fried foods. They can also be found in foods that list ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’ on the ingredients list.
What is good” HDL cholesterol?
Cholesterol is an essential fat that helps to provide stability to cells throughout the body. It is transported in the bloodstream by helper molecules called lipoproteins. There are two main types of lipoproteins: HDL (high-density lipoprotein) and LDL (low-density lipoprotein).
While there are many roles for cholesterol, it is most commonly recognized for its role in regulating a number of hormones. For example, it is important for sex hormone production and the stress hormone cortisol.
In addition to its hormonal role, cholesterol is also needed to make new cell membranes. It is also used by the liver to produce bile, which digests fats and removes them from the body.
However, cholesterol can cause problems if it becomes too high or too low. The good news is that there are ways to manage your cholesterol levels, and keep them healthy.
The first step is to visit your healthcare provider for a blood test. This test will measure your total cholesterol, HDL cholesterol, and triglycerides. Your doctor will let you know if your cholesterol level is too high.
Your healthcare provider may recommend medication, exercise, and other lifestyle changes to improve your health. These changes include a heart-healthy diet, physical activity, and avoiding certain foods that increase your risk of developing high cholesterol or triglycerides.
For example, avoid saturated fats from meats and full-fat dairy products. Instead, eat lean red meats and fish, poultry, fruits( avocado), vegetables, and whole grains.
Another important component of a healthy diet is fiber, which can help to reduce your LDL and triglyceride levels while raising your HDL cholesterol level. Foods that are high in fiber include oats, barley, nuts, and legumes.
A diet rich in monounsaturated fats, such as those found in avocados and olive oil, can also boost your HDL cholesterol level. It is especially effective when combined with regular exercise.
In some cases, your healthcare provider may prescribe a medication to raise your HDL cholesterol level. However, this is typically not recommended unless you have a very high level of LDL cholesterol, which can be dangerous for your health.
Risks of high” LDL cholesterol
People with high” LDL cholesterol have an increased risk of developing cardiovascular disease and/or a stroke, according to a recent study. The good news is that a healthy diet and weight loss are effective in lowering your cholesterol.
A low-fat, heart-healthy diet with plenty of fruits and vegetables, nuts, fish and nontropical vegetable oils is the artery cleanser of choice. You also may want to include some dietary supplements in your daily routine, such as plant sterols.
As you get older, your body’s cholesterol-removing abilities decline. This may explain why it’s a great idea to start checking your cholesterol levels at an early age.
The best way to lower your LDL cholesterol is to adopt a lifestyle that’s rich in exercise and the right kinds of foods. The right diet will not only lower your cholesterol, but also keep you feeling and looking your best.
While there are no guarantees, the best way to lower your LDL cholesterol is by avoiding the fatty stuff. The health benefits of a low-fat diet are well documented, and many medical experts believe that a healthy lifestyle is the best medicine for your health. There are a variety of health care products on the market that may help reduce your cholesterol, but it’s important to check with your doctor before making any changes to your lifestyle.
Dangers of high” HDL cholesterol
For decades, doctors have told their patients that high levels of so-called “good” cholesterol could help protect them from heart disease. But a new study suggests that high” HDL” is not necessarily good for your heart.
Cholesterol is a waxy substance that’s found in all of your cells and has several useful functions, including helping you build and maintain your body’s tissues. However, it’s also a dangerous fat that clogs your arteries and raises your risk of heart attack or stroke.
Fortunately, there are ways to lower your risk of developing high” HDL” cholesterol, such as a healthier diet, regular aerobic exercise and quitting smoking. Ultimately, it’s up to you and your doctor to decide which measures will work best for you.
While you’re eating a healthy diet, make sure you include plenty of fresh fruits and vegetables in your meals. These foods are high in antioxidants and fiber, which can help prevent heart disease. You should also try to limit your intake of trans and saturated fats – which can raise LDL cholesterol.
It’s also important to avoid large amounts of alcohol, which can cause a spike in your LDL levels and increase your risk of heart disease. Stick to small amounts of wine, beer or cocktails and don’t smoke if you can.
The level of high” HDL” in your blood isn’t as big of a deal as the amount of bad cholesterol (LDL) in your body, experts say. The protective effect of high” HDL′′ begins around 1.4mmol/L, and higher levels don’t seem to provide extra protection.
You can increase your HDL′′ by avoiding foods that contain trans and saturated fats and eating more unsaturated fats, such as nuts and olive oil. You should also eat a variety of foods, including lean meats, fish, poultry and whole grains.
Aerobic exercise, such as jogging, walking or cycling, can also increase your HDL′′ levels. Aim to get at least 150 minutes of moderate-intensity aerobic activity each week or 75 minutes of high-intensity exercise each week, according to recent research.