How to Reduce Cholesterol Levels
The cholesterol level is made up of three numbers: LDL, HDL and triglycerides. The “bad” cholesterol is the LDL number. This is a sticky type of cholesterol that forms a plaque in the arteries that can lead to heart disease and vascular problems.
HDL is the “good” cholesterol. It polices the vessels and keeps them clear of plaques that can break free and lead to a stroke. You ideally want this number to be higher than the others.
Triglycerides are the form that fat is stored in from the food that we eat. It contributes to the bad cholesterol.
But, there is hope. Here are ways that you can lower your cholesterol level. Sometimes these methods are combined with medication in an effort to lower it quicker and also when diet alone isn’t working.
* Read the labels – That label on your food boxes and packages contains some vital information such as the types and amount of fat and also cholesterol. Very little added cholesterol is needed. Foods with plenty of saturated fats often contribute to bad cholesterol.
* Increase “good” fats – There are healthy fats that we can consume to increase our health. These include olive oil, canola oil, fatty cold water fish and nuts. Eating a little each day is important for cellular function.
* Avoid processed foods – You’d be surprised at the level of cholesterol and fat in a Big Mac or even a salad with full-fat salad dressing and other additions. Baked goods contain a lot of saturated and Trans fats, increasing your cholesterol.
* Eat more fiber – Fiber has a lot of redeeming qualities. For one, it helps you to feel full so that you don’t overeat and you can maintain a stable blood sugar level all day. Did you know that when fiber is eaten in combination with fat, it washes away some of the fat in the food? It really does. A measure of fat is flushed from the body along with the indigestible fiber.
* Increase intake of fruits and vegetables – Not only do they contain fiber, but they are also good for you. More natural foods in the body can increase your HDL cholesterol levels.
* Exercise – Exercise lowers your heart rate and your blood pressure. It works to lower your risk of heart disease and stroke when done in combination with a sensible diet that limits saturated fats.