Overview
Cholesterol that may have fatty properties which is responsible for the circulation in the blood. Human body makes the cholesterol in little quantity. Your body may have needs some quantity of cholesterol in order to build healthy and powerful cells for making the hormones. In some cases when you have a large amount of cholesterol, it struck in your arteries and stops the blood circulation in the body.
By using the untreated high cholesterol increases the risk of heart disease, stroke, and stroke.
There are two types of cholesterol:
- Low-Density Lipoprotein (LDL) cholesterol is an unhealthy type that builds up in the arteries.
- High-Density Lipoprotein (HDL) cholesterol is a healthy type that helps remove LDL cholesterol from the blood.
If your LDL or total cholesterol levels are too high, your doctor may recommend lifestyle changes and medications to improve them.
Here are some tips to help you keep your cholesterol levels healthy.
1- Discover Your Risks
High cholesterol may not be the only risk to your heart. Any of the following risk factors may increase your chances of having a heart attack or stroke.
- Family history of heart disease
- Hypertension
- Smoking
- Lack of physical activity
- Obesity
- Diabetes
If you have any of these risk factors, talk to your doctor about ways to control them.
2- Know Your Goals
Ask your doctor how much you need to lower your LDL cholesterol and raise your HDL cholesterol. The following levels are ideal.
- Total Cholesterol: Less than 200 mg/dL
- LDL Cholesterol: less than 100 mg/dL
- HDL Cholesterol: 60 mg/dL or more
Depending on your age, sex, and risk for heart disease, your target cholesterol level may be higher or lower.
3- Change Your Diet
Making some changes to your diet can help you keep your numbers healthy. Avoid or limit foods that contain this type of fat:
- Saturated Fats: Animal products with saturated fat increase LDL cholesterol. Vegetable oils like red meat, whole milk, eggs, and palm and coconut oils are high in saturated fat.
- Trans Fats: Manufacturers of trans fats produce these synthetic fats through a chemical process that converts liquid vegetable oils into solids. Foods high in trans fat include fried foods, fast foods, and baked goods. These foods are low in fat and can increase LDL cholesterol.
Many of these foods are also high in cholesterol, including red meat and whole dairy products.
On the other hand, some foods can help lower LDL cholesterol directly or prevent your body from absorbing cholesterol. These foods include:
- Whole grains, such as oats and barley.
- Nuts and seeds
- Avocados
- Beans
- Healthy oils, like sunflower, saffron, avocado, and olive oil.
- Fatty fish, such as salmon, mackerel, and herring
- Soy
- Fruits, such as apples, pears, and berries.
- Strong orange juice and margarine products like sterols and stanol.
4- Be More Active
Brisk walking or riding a motorcycle can increase HDL cholesterol, which helps remove more LDL cholesterol from the bloodstream. Try to get at least 30 minutes of moderate intensity aerobic exercise 5 days a week.
Excess fat around half of your body can increase your LDL cholesterol and lower your HDL cholesterol. Losing 10% of your body weight will help you control your cholesterol. By taking better nutrition and a schedule of regular exercise may help you to lose extra weight.
5- Give Up Smoking
In addition to increasing your risk of cancer and COPD, smoking can negatively affect your cholesterol levels. Smokers have lower levels of total, LDL, and high HDL cholesterol.
Quitting is more than easy, but there are many options. If you’ve tried some methods and failed, ask your doctor for a new strategy to help you quit smoking well.
5- Medications
Prescription medications are an option if lifestyle changes alone do not improve your cholesterol levels.
Talk to your doctor about the best options for you. They will consider your risk for heart disease and other factors when deciding whether to prescribe the cholesterol-lowering medications.