How Lower Cholesterol Can Help You
You don’t have to be a health-conscious person to know how lower cholesterol can help your body. Knowing how you can lower your cholesterol is very significant in improving your overall health. Controlling the food you eat so your body would always have the right level of cholesterol doesn’t only make your lifestyle a lot healthier; it would also help you live a longer life in the end.
Balancing your fats (cholesterol) intake is very crucial in preventing heart problems, stroke, and other cardio vascular diseases. That’s why it’s important to learn more about cholesterol and how to control it.
First, cholesterol is a liver-by product substance in the body that is wax-like or fat-like. It’s produced from dietary cholesterol or naturally occurring cholesterol foods like red meat, eggs, dairy foods, and some sea foods. Basically there are two types of cholesterol: LDL (Low Density Lipoprotein) or the “bad cholesterol” and the HDL (High Density Lipoprotein), the “good cholesterol.” A healthy level of these cholesterols helps the body to function properly especially in the production of vitamin D, hormones, and acids that help in the digestion of bile. However when you have high cholesterol, or your cholesterol is not in its “optimal” level (you have too many LDL or too little HDL), then you could be at a higher risk for stroke, heart problems, and other cardiovascular diseases as well.
According to the American Heart Association, a person should only consume 300 milligrams of dietary cholesterol per day. And, if you are already diagnosed with high cholesterol, or if you have a heart disease, then you should maintain your intake of dietary cholesterol to only 200 milligrams daily.
How to Lower Your Cholesterol
To lower your cholesterol, you can first lower your intake of both LDL and HDL altogether. On the other hand, you can also just avoid high LDL foods like foods with saturated fats and trans fats. Making it a habit to read the package labels on the food you buy from the grocery store in this case would be really helpful. Avoid red meat, chicken skin, egg (yolks), butter, dairy products, and sea foods like lobster, shrimp, or crabs. You should also stay away from foods with hydrogenated vegetable oil, palm oil, or coconut oil.
Instead, choose foods cooked with unsaturated fats (polyunsaturated and monounsaturated fats) like sesame oil, sunflower oil, canola oil, and olive oil.
Also eat good cholesterol foods like fish rich in omega3 fatty acids, and other cholesterol lowering foods like lentils, walnuts, and almonds. Also try to eat at least ten grams of soluble fiber (oatmeal or beans) daily to soak up and flush out the extra cholesterol in your body.) Also add antioxidant foods diet like berries to diet as well as fish oil and natural or organic cholesterol reducing supplements or other prescription medications like anti high-triglyceride (for diabetics).
Finally, try to quit smoking and exercise more (at least 90 minutes per week). Not only will these reduce your risks for cancers, cardio-respiratory diseases, or obesity; it will also keep your HDL or good cholesterol at a healthier level. If you know how lower cholesterol and a balanced HDL level can help you, then you simply will have a healthier life.