On lowering your cholesterol
Understanding what cholesterol
is, will help you to understand what you can do to lower your cholesterol, without the use of statins.or drugs used to treat high cholesterol.
What is cholesterol?
According to americanheart.org cholesterol is a soft, fat-like waxy substance
found in your blood stream. Normally, it helps the body to regulate the
formation of cell membranes and hormones.
Cholesterol buildup begins in
childhood and progresses into adulthood. Women generally have lower cholesterol
levels than men until menopause and then, their cholesterol levels tend to
increase.
What are the different kinds of
cholesterol?
HDL (the good cholesterol) is a
high density lipoprotein. It can protect you from having a heart attack or a
stroke by preventing blockage of the arteries. It carries the LDL (the bad
cholesterol) from the arteries to the liver and helps to remove the arterial
plaque that tends to build up in your arteries, over time. Low levels can
result in a higher risk of heart disease. It is found in leafy vegetables,
fruit and nuts.
LDL (the bad cholesterol) is a
low density lipoprotein. It can cause you to have a heart attack or a stroke.
Atherosclerosis results when there is a build up of plaque that narrows or blocks
the arteries and restricts the flow of blood. This causes increased stress on
the heart, as well as damage to the heart or brain. LDL cholesterol is found in
meat and dairy products.
Triglycerides are a type of fat
found in your blood.
What is high cholesterol
(hypercholesterolemia)?
Having high cholesterol means
that you have too much LDL (bad cholesterol, or low density lipoprotein) in
your body. Because it does not give any symptoms, you may not be aware of
having a high level of LDL unless you have blood tests done by a physician to
determine your cholesterol levels.
Where does cholesterol come
from? 20 % of your cholesterol comes from foods that you eat and 80 % of your
cholesterol is produced in the liver.
How is the cholesterol in your
body measured?
Blood tests determine your cholesterol levels. Normally, you
should have your cholesterol levels measured on a regular basis. Your physician
may request a fasting lipoprotein profile. It is measured in milligrams per
deciliter of blood. Three measurements are taken. The total cholesterol should
be less than 200 mg/dl, LDL cholesterol should be less than 100 mg/dl and HDL
cholesterol should be less than 40 mg/dl.
How is high cholesterol
treated?
There are three ways to treat high cholesterol, namely diet, exercise
and cholesterol medication or statins.
What dietary changes are
necessary to lower bad cholesterol levels?
Dietary changes include a heart
healthy diet, increasing the amount of soluble fiber in your diet and
eating foods low in cholesterol, saturated fat and free of trans fat
(hydrogenated fats or oils found in bran muffins and baked goods). Reducing
fat intake to a maximum of thirty percent of your total calories is
important, as is eating healthy at home and when eating out, as well as
monitoring your portion size.
Is your weight important with
respect to your cholesterol levels?
Yes, ideally one should maintain a healthy
weight.
What role does exercise play in
regulation of cholesterol levels?
Regular exercise will help to increase the
good cholesterol levels. Increasing your exercise will help to improve your
circulation, heart health and general health. Be physically active. Plan to
exercise at least thirty minutes per day, on a regular basis. Consult your
physician about starting an exercise program.
Recommendations also include
quitting smoking to reduce your triglyceride level.
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