How to lower your cholesterol levels
December 20, 2008 cholesterol No CommentsCholesterol is a fatty and waxy substance that is produced by the liver. Too much of saturated fats in your diet may contribute to high blood cholesterol. Most saturated fats come from animal products such as butter, cheese, chocolate, whole milk, pies, pastries, cakes, hot chips, potatoes and hash browns.
In some individuals, high cholesterol levels can be due to a genetic disorder. Too much cholesterol in your blood will start building up in the artery walls, causing narrowing of the arteries. This increases your risk of developing heart or brain attack(stroke).
Whatever the cause of your high levels of cholesterol is, it is very important that you make efforts to lower your cholesterol levels by changing your lifestyle:
1.Follow a heart healthy dietary pattern.
2.Lose some weight if you are overweight.
3.Be active by doing moderate physical exercises for at least 30 minutes daily.
4.Avoid excessive alcohol consumption.
5.Avoid foods prepared with butter, hydrogenated oil, coconut or palm oil.
6.Avoid white meat fats, chicken skin or processed meats and chicken.
7.Have more servings of dried peas, beans, soy products, oats, whole grains and high-fibre cereals.
If your cholesterol level is too high, your doctor may put you on medication for a short time or for life. If that is the case, you should have your cholesterol levels checked every three months until it is controlled and then every six months.
In normal circumstances, cholesterol is very important as it helps our bodies to function properly. Cholesterol and other fats are also called lipids and each of these has a different function:
1.The High Density Lipoprotein cholesterol(HDL)often called the “good” cholesterol because it helps to remove cholesterol from the artery walls, thereby reducing your risk of heart disease.
2.The Low-Density Lipoprotein cholesterol(LDL) is often called “bad” cholesterol because it deposits cholesterol into the artery wall, increasing your risk of heart disease or heart attack.
3.The Triglycerides are the most common form of fat in the body. They act as energy storage tanks of the body. High levels of triglycerides cause many diseases in the body, including heart disease and stroke.
To know your lipid profile, visit you doctor and he or she will perform a fasting blood test. An ideal profiles should is:
Total cholesterol(TC) less than 4mmol/L
LDL cholesterol less than 2.5 mmol/L
HDL cholesterol greater than 1mmol/L
TC/HDL ratio less than 4.5
Triglycerides less than 1.7 mmol/L
Therefore, it is important to change your life style to remain healthy and live longer. Develop good eating habits, keep fit and enjoy life.
