How can I lower my cholesterol?

Q. How can I lower my cholesterol?
A. Cholesterol 3 main components:
HDL (good) cholosterol,
LDL (bad) cholosterol,
Triglycerides.
Everyone with high cholesterol needs to keep it under control, but it may be even more important for some groups of people, such as
People with a family history of early heart disease
People with high blood pressure
People with diabetes
Males over age 45
Females over age 55
Smokers
“Good” cholesterol is high-density lipoprotein. High levels of HDL protect you from heart attacks. HDL levels less than 40 mg/dL for men and less than 50 mg/dL for women may increase your risk for heart disease. HDL levels higher than 60 mg/dL may help protect you against heart disease.
"Bad” cholesterol is low-density lipoprotein. High levels of “bad” cholesterol in your body can clog your arteries and increase your risk of heart attack and stroke. Once there, it can combine with other substances to form plaque, which can narrow your arteries and make them less flexible. This is a medical condition called atherosclerosis. So for good health, keep your LDL low—below 100 mg/dL.
Triglyceride is a form of fat that’s made in your body. Triglyceride levels of 150 mg/dL or higher may increase your risk for heart disease.
Source: americanheart.org

There are some people who may not be able to lower their cholesterol through diet and activity alone so it's important to work with your physician.

To help lower blood cholesterol is soluble fiber.
Foods that are high in soluble fiber are: oats, oatmeal, barley, beans, peas, strawberries, apple pulp, rice bran and citrus fruits.
There is also some evidence that plant sterols and stanols are also able to assist with lowering cholesterol: most grains, vegetables, fruits, nuts, and in foods that have had them added to them (cereals, orange juice, and margarines like Benecol).

You should limit or omit the foods with high amounts of saturated fat and trans fat.
The sources of saturated fats are: whole milk, cheese, ice cream, butter, lard, meats, creams, palm, palm kernel and coconut oils. Buy two percent milk. Try to eat no more than two eggs a week. If you like eggs a lot save your two eggs for Sunday breakfast. Instead of butter use a vegetable margarine.
The sources of trans fats are: commercial baked goods (cake, cookies, crackers, donuts), vegetable shortening, fried foods, some margarines, and anything made with partially hydrogenated oil. Broil your meats instead of frying. If you must use cooking oil buy Canola oil or olive oil.
The trans fats and saturated fats have a greater impact on raising our blood cholesterol level than cholesterol from food.
Source: medicinenet.com

1 comment:

  1. New Diet Taps into Pioneering Plan to Help Dieters Lose 15 Pounds within Only 21 Days!

    ReplyDelete