Although very common, high cholesterol should be taken very seriously. It puts patients at a higher risk of heart attack or stroke. High levels are not relegated only to senior citizens who are overweight. You cannot tell by looking at a person whether or not they have this condition. The only way to know is with a blood test. Once identified, there is something you can do to improve your numbers. First listen to your doctor, and second become familiar with all the ways that natural cholesterol lowering is possible.
Measuring cholesterol and understanding what the numbers mean can be confusing for many people. Each person has three measurements, first the LDL which is the so called bad kind that blocks arteries. The optimal number for LDL is less than 100. The second number is the HDL, the good kind. For your HDL 60 or above is considered protection against heart disease. The third number is your total cholesterol, which simply means that your LDL and your HDL combined should be less than 200.
There are foods that if eaten regularly will reduce your LDL levels or increase your HDL levels. These foods are not exotic or hard to find. The list includes oats, red wine, nuts, salmon or fatty fish, tea, beans, chocolate-not candy bar chocolate, margarine, garlic, olive oil, spinach and avocado. By incorporating these foods into your diet and eliminating foods that are known to increase levels, most people will see their numbers drop significantly.
As a general rule foods high in fiber and low in fatty acids are what you should be eating. Most foods that are high in fiber have little or no fatty acids. These foods, oats, beans, spinach will lower your bad cholesterol. Foods rich in Omega 3 fatty acids, such as certain fish, nuts and avocado will help increase your HDL, good levels.
A general rule of thumb is to reduces saturated fats as much as possible. Replace fatty red meat with legumes or broiled chicken. Pastries rich in butter, donuts and fried foods are foods that increase the LDL, bad numbers. Eat these foods vary sparingly.
Get to know legumes and how to cook them. These protein rich plants like soy, beans and lentils will effectively lower your LDL. They are beneficial to your health in other ways also. Following this diet in moderate portions may result in weight loss. Losing excess body weight is a good thing from any health perspective, and will likely improve your LDL and HDL numbers.
Psyllium, found in many over the counter products can help lower your LDL. Plant sterol supplements will have the same effect. Change your diet, not for a month, but for a lifetime. Healthy diet with supplements of plant sterol and psyllium will contribute to your longevity.
It is best not to be too hard on yourself. Completely eliminating the foods you have loved all your life is a recipe for failure. Rather have lean red meat once or twice a week. Have that donut you crave once a week, and save it for a time when you can savor the taste. Try recipes that substitute ingredients with healthy choices, and do not forget to have your levels checked regularly so you can chart your progress.
Measuring cholesterol and understanding what the numbers mean can be confusing for many people. Each person has three measurements, first the LDL which is the so called bad kind that blocks arteries. The optimal number for LDL is less than 100. The second number is the HDL, the good kind. For your HDL 60 or above is considered protection against heart disease. The third number is your total cholesterol, which simply means that your LDL and your HDL combined should be less than 200.
There are foods that if eaten regularly will reduce your LDL levels or increase your HDL levels. These foods are not exotic or hard to find. The list includes oats, red wine, nuts, salmon or fatty fish, tea, beans, chocolate-not candy bar chocolate, margarine, garlic, olive oil, spinach and avocado. By incorporating these foods into your diet and eliminating foods that are known to increase levels, most people will see their numbers drop significantly.
As a general rule foods high in fiber and low in fatty acids are what you should be eating. Most foods that are high in fiber have little or no fatty acids. These foods, oats, beans, spinach will lower your bad cholesterol. Foods rich in Omega 3 fatty acids, such as certain fish, nuts and avocado will help increase your HDL, good levels.
A general rule of thumb is to reduces saturated fats as much as possible. Replace fatty red meat with legumes or broiled chicken. Pastries rich in butter, donuts and fried foods are foods that increase the LDL, bad numbers. Eat these foods vary sparingly.
Get to know legumes and how to cook them. These protein rich plants like soy, beans and lentils will effectively lower your LDL. They are beneficial to your health in other ways also. Following this diet in moderate portions may result in weight loss. Losing excess body weight is a good thing from any health perspective, and will likely improve your LDL and HDL numbers.
Psyllium, found in many over the counter products can help lower your LDL. Plant sterol supplements will have the same effect. Change your diet, not for a month, but for a lifetime. Healthy diet with supplements of plant sterol and psyllium will contribute to your longevity.
It is best not to be too hard on yourself. Completely eliminating the foods you have loved all your life is a recipe for failure. Rather have lean red meat once or twice a week. Have that donut you crave once a week, and save it for a time when you can savor the taste. Try recipes that substitute ingredients with healthy choices, and do not forget to have your levels checked regularly so you can chart your progress.
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