How To Reduce Cholesterol
How to reduce cholesterol includes following a low-fat diet plan, daily exercise, and in some cases, taking prescription medication. High cholesterol levels increase the risk of heart disease and a person who has it will not be able to tell on their own since there are usually no symptoms associated with it. This is why it is important to get lipid levels checked at least once a year especially if one is overweight and suffering from other symptoms associated with heart disease. Uncontrollable factors include genetics, age, and gender. Controllable factors include limiting foods high in saturated fats and cholesterol, and maintaining a daily exercise routine. Sometimes if lipid levels are very high, a physician will prescribe medication along with advice on how to lower cholesterol.
A fat like substance in the blood can build up in the walls of the arteries causing restricted blood flow to the heart. This fat like substance is cholesterol and can lead to a condition called "hardening of the arteries" and can eventually lead to heart attack if left untreated. Understanding how to reduce cholesterol is the first step in tackling this problem. When lipid levels are checked there will usually be a breakdown of HDL and LDL levels, and triglycerides. HDL is the good cholesterol and actually contributes to keeping arteries clear. LDL on the other hand, is the bad cholesterol and is the main culprit in buildup and blockages in the arteries. Levels over 240 mg/dL are considered high and the LDL levels are considered high if they are above 129 mg/dL. In order to protect against heart disease HDL levels should be 60 mg/dL or higher.
Diet is a very important consideration when trying to find ways on how to lower cholesterol. There are many sites online that offer tips on proper eating for optimum health. Choose lean cuts of meat, such as poultry, and seafood and eat foods high in fiber. Beans are high in protein and provide high fiber content, along with whole-grains, and nuts. Choose low or nonfat dairy products and margarines that contain no fatty acids. Minimize hydrogenated fats in the diet by reading labels and choosing products that do not contain trans fats. Avoid items that contain partially hydrogenated oils that can be found in many prepackaged foods. Choose tuna and salmon for additional health benefits since these foods contain omega 3 fats and studies have shown that they help to raise HDL levels and reduce inflammation in the body which can lead to damage to blood vessels.
Physical activity raises quality of life and should be a consideration when seeking out ways on how to reduce cholesterol. Exercise can improve health significantly if maintained on a regular basis. A daily routine of 30 minutes of activity per day can contribute to better overall health. Most physicians recommend at least 30 minutes of some type of aerobic exercise and suggest finding an activity that is enjoyable to do. Walking, bike riding, and swimming are some good suggestions. Incorporate spending time with a pet to accomplish exercise goals by taking the dog for a walk everyday. Spend time in prayer and seek God for guidance and strength to make the right choices and do something positive towards living a lifestyle that will lead to good health. "Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth" (John 3:1-2).
Being overweight is a major contributor to many health problems and can play a significant role with high blood cholesterol. Losing weight can have a very positive effect on health in many areas and provide good results on how to reduce cholesterol. Being overweight can contribute to heart disease and stroke, diabetes, high blood pressure, and higher blood fats. Additional risk factors that can affect LDL numbers include cigarette smoking, diabetes, high blood pressure, a family history of heart disease, and a sedentary lifestyle.
Age, gender, and heredity are uncontrollable things that can affect blood cholesterol levels. Age can contribute to health issues and many people find that as they age eating healthy and taking care of oneself becomes much more crucial. Gender studies that have been published offer some valuable information on the difference between men and women's health concerns and how to lower cholesterol. Women seem to do better before menopause with blood lipid levels but after menopause it becomes of greater importance to eat healthy and exercise. Heredity can play a part with health problems since some conditions seem to run in families.
There are several choices of prescription medications that a doctor may prescribe for someone with high blood fats. Doing some research online will help one to find information on these types of drugs, along with the side effects and other valuable information on how to lower cholesterol. Some of these drugs have shown success with lowering LDL and raising HDL. If diet doesn't seem to be working it might be a good ideal to ask a physician about prescribing one of these medications to help with the problem.
Lower Your CholesterolRecipes for low cholesterol diet plans are key to keeping heart disease at bay and enjoying the total benefits of a healthy life style. Cholesterol found in the blood stream is a major contributing factor to high blood pressure that can lead to heart disease, heat attack, or stroke. Fortunately, high levels of the bad cholesterol found in the blood stream can be controlled with diet and you can lower your cholesterol when eating certain foods that act as agents against high LDL levels. There are many foods that not only lower LDL levels, but also have great additional benefits, leading to a life that offers higher energy levels, improved mental alertness, and emotional well being. And, those seeking to improve health and reduce the risks of heart disease and stroke will also find that eating right and cooking with substituted foods does not have to be a huge sacrifice! There is an abundance of tasty recipes that are loaded with good foods and vitamins. With a little time, cooking with these good and natural foods will become second nature as eaters learn to enjoy the new flavors and over-all health benefits.
High levels of low density lipoprotein (LDL) is referred to as bad cholesterol. High LDL levels found in the blood mean there is a great chance of plaque build up through out the blood stream, which can clog blood flow throughout the arteries. It is important to know that to lower your cholesterol with healthy eating habits is to improve blood circulation. When blood, which is thin and water-like, is loaded with lipoproteins that are fatty and thick, the thick substance can get trapped in arteries and reduce crucial circulation. This is the major cause of heart attack and/or stroke. Healthy levels of LDL are important to keep the risks of heart attack and stroke a bay and to reduce high blood pressure. Though there are few symptoms associated with high LDL levels, and people may not even know that they are at risk, it is important to have levels checked periodically, because high LDL levels in the blood stream can be fatal.
While there are medications that can be prescribed to help lower LDL counts in the blood stream, it is also possible to keep this potentially deadly substance under control with diet. Recipes for low cholesterol diet plans can often contain ingredients that are not only good for you, but work as agents to remove plaque build up in the arteries. When you lower your cholesterol by eating right, you might may be surprised that giving up favorite foods is not totally necessary. Much of the success is attributed to substitutions that still satisfy cravings and offer a diverse diet plan. Eating less saturated fat is key to controlling LDL levels found in the blood stream, and eliminating, or at least decreasing, saturated fat from any diet is easier than most believe that it is. Several key health organizations, such as the American Heart Association, agree that the total intake of saturated fats should be no more than ten percent of total daily calories.
Vegetables and fruits will be included with recipes for low cholesterol diet plans. Meats do not have to be eliminated, but portion control is essential. Also, taking steps to reduce the fat found in meat can give the dieter more options in consuming various steaks, fish, and poultry. Broiling meats as opposed to frying can help reduce some of the fat intake. Broiling pans with racks can drain away the fat. When pan-frying a meat, the meat absorbs much more of the liquid fat. Meats can be kept moist by using wine, marinades, or even fruit juices when broiling. Recipes for lower cholesterol diet plans will also call for substitutions, giving the chef the opportunity to make favorite recipes, but substitute the unhealthy ingredients with healthy substances. Milk can be replaced by skim milk, sour cream can be substituted with yogurt or cottage cheese, and using egg whites instead of the entire egg can keep cooks creative in the kitchen.
Taking care of our bodies is important for life-long quality and it is also living part of a godly lifestyle. God created the human body to glorify Himself with our service to Him. When we eat unhealthy foods, our bodies wear out more quickly and we suffer the consequences of low energy, emotional upheavals, and foggy thinking. "What? Know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's." (1 Corinthians 6:19) Because we now belong to Him, we must take care to offer a body fit for service.
To find more recipes for low cholesterol diet, search further online. The Internet hosts hundreds of organizations that publish menus and diet plans that will help lower your cholesterol. There are also cook books that can be found at local book stores. Getting into the habit of purchasing foods that are good for you and reading labels before purchasing certain products is important. And, after just a short-while, as you become more familiar with healthy ingredients and the foods that lower LDL levels, buying and cooking right will become a natural process. Start today towards a healthier tomorrow by researching more online.