LOWER CHOLESTEROL!
How to Get Lower Levels
So what is cholesterol?
Well, the answer's here.
It is a lipid which is a type of fat that dwells inside your blood. It is a soft waxy lipid (fat) that cannot be dissolved in the blood.
Why Is This Important to Me?
There are two types of levels, LDL(bad) and HDL(good). If you have too much HDL in your blood stream, then you are open to a HEART ATTACK or STROKE. This is because the fat will clog your arteries.
NOT GOOD HUH?
Most cholesterol is made inside of your body just like vitamin D. If you are wondering how do a person get high cholesterol levels, well it's simple. There are different things that affect cholesterol including age and hereditary history. As you get older, your levels of cholesterol will usually rise without your awareness.
But don't worry, a simple blood test will let you know where you stand and how to get to a lower level.
After you get blood test results, usually the nurse will let you know how to read your results. But we all forget when we get home, so here's how to read them.
Reading your Levels
Less than 200 mg/dL - Desirable *
200-239 mg/dL - (border) High risk for heart disease *
240 mg/dL and above - High risk for heart disease*
Numbers / levels - Desirable
* Total - 200 mg/dL (5.2 mmol/L)
* LDL - 100 mg/dL (2.6 mmol/L)
* HDL - 40 mg/dL (1.0 mmol/L)
* Triglycerides - 150 mg/dL (1.7 mmol/L)
LDL(Bad) Levels
* Less than 100 mg/dL - less than average
* 100-129 mg/dL - Near average
* 130-159 mg/dL - Borderline high
* 160-189 mg/dL - High
* 190 mg/dL and above - Very high
HDL(Good) Levels
* Less than 40 mg/dL - High risk for heart disease
* 40-59 mg/dL - Less risk for heart disease
* 60 mg/dL - Desirable
Quick Tips
Now, there are some ways to lower these numbers. Here's how:
1. Put yourself on a healthy diet plan
2. Exercising and maintaining a healthy weight
3. Take your doctor recommendations seriously
Eating a sensible diet low in saturated fat, trans-saturated fat and cholesterol, getting moderate exercise, and losing excess weight are important ways you can lower your high levels.
Triglyceride Recommendations
If you're overweight, cut down on calories to reach your ideal body weight. This includes all sources of calories, from fats, proteins, carbohydrates and alcohol.
Reduce the saturated fat and trans fat content of your diet.
Reduce your intake of alcohol considerably. Even small amounts of alcohol can lead to large changes in plasma triglyceride levels.
Eat fruits, vegetables and nonfat or low-fat dairy products most often.
Get at least 30 minutes of moderate-intensity physical activity on five or more days each week.
People with high triglycerides may need to substitute monounsaturated and polyunsaturated fats —such as those found in canola oil, olive oil or liquid margarine — for saturated fats. Substituting carbohydrates for fats may raise triglyceride levels and may decrease HDL ("good") in some people.
Substitute fish high in omega-3 fatty acids instead of meats high in saturated fat like hamburger. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in omega-3 fatty acids.
*Everyday-life-diets is not responsible for anyone choosing to make dieting decisions. Remember to always ask a registered dietitian first*