This entry was posted on Wednesday, June 18th, 2008 at 3:36 pm and is filed under Diet, Health, Top Tips. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Cholesterol is a fat called “lipid” which plays a vital part in allowing the body to function properly. It insulates our nerve fibres, is an essential part of our hormones and it also helps the body to produce bile salts.
It is processed in the liver from the fatty foods that we eat, it forms the outer layer of every cell in the body and molecules called lipoproteins carry the cholesterol in the blood . There are 2 main types of lipoproteins: LDL and HDL. LDL (Low Density Lipoprotien) is the bad artery clogging cholesterol; HDL (High Density Lipoprotien) is the “good cholesterol” that help to carry fatty acids and cholesterol away from the arteries straight to the liver.
The risks of high Cholesterol
If your LDL cholesterol levels are too high it can cause narrowing of your arteries, heart attacks and strokes. In high concentrations when cholesterol is released from the liver into the intestines for re-absorbtion it can cause gallstones.
What is the recommended level of Cholesterol?
The government recommends that your cholesterol goal should be less than 5.
The amount of cholesterol present in the blood can range from 3.6 to 7.8 mmol/litre. Above 6 mmol/litre is considered as high, and a risk factor for arterial disease.
How can I lower my Cholesterol?
The best way to lower your blood cholesterol is by having a balanced healthy diet that is low in saturated fats, higher in unsaturated fats and having a regular fitness regime. Smoking has an immediate impact on your cholesterol levels by reducing your HDL levels (the “good cholesterol” - Beeble) and increasing the risk of your blood to clot, a lethal combination and one that can lead to heart disease (so avoid smoking at all costs - Beeble)
Diet
Studies have shown that a traditional Mediterranean diet is the way forward to give you a healthy heart and good blood circulation. This diet includes low animal fat and raw olive oil in many foods and lots of fresh fruit and vegetables as fibre also helps to reduce HDL levels. Make sure you have at least 5 portions of both fruit and veg per day (see top diet tips for more info on a healthy balanced diet - Beeble).
Unsaturated fats should also be included in your diet in small amounts, as this type of fat can help reduce LDL cholesterol levels by helping to increase your HDL levels.
Foods high in unsaturated fats include:
- Avocados
- Nuts
- Oily fish
- Seeds - sunflower seeds, rapeseed
- Vegetable oils & olive oils (unheated - Beeble)
Exercise
Exercise is very important if you want to lower your cholesterol levels. Regular exercise is said to increase your HDL levels which in turn will help clear your arteries of excess LDL’s and fatty deposits. Exercise also improves your heart and circulatory system which can help prevent coronary heart disease. Combine that with its ability to reduce excess fat in your body by using it up as energy you can see why exercise is so important to your health.
There are many different types of exercise you could take up, ranging from the gym and sport to just walking more and being more active around the house and garden (We have many articles that could help point you in the right direction – Beeble).
Medication
It is important to discuss with your doctor beforehand if you have any concerns regarding your cholesterol as there are several different medications that can help if you are finding diet and exercise alone are not enough.
Also if high cholesterol or any heart disease does run in the family it is best to go to your doctor for tests and seek advice as treatment maybe necessary; it is not always obvious that you have high cholesterol until it is too late.
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June 25th, 2008 at 3:47 am
The right amount of diet and exercise can and will help get your colestrol under control. and as always see your doctor before starting any diet or exercise program.
August 22nd, 2008 at 11:43 pm
The last site i visited didnt have much info about cholesterol then i ended up here I am searching for solutions that it is worth reading . thx