Lowering Cholesterol

Diet and exercise have a major effect on your cholesterol level. Eating healthy foods and exercising regularly can help you lower your cholesterol or help to maintain a normal cholesterol level. Likewise, lack of physical activity and poor food choices can send your cholesterol through the roof. The biggest offender in the battle against high cholesterol is saturated fat in the foods you eat. Saturated fats are mostly found in red meat and high-fat dairy products. Eggs, cheese, sour cream and butter all contain cholesterol. Even some poultry, when the skin is eaten, can contribute to high cholesterol levels.

Experts recommend limiting saturated fat to less than 10 percent of your daily calories, no more than 300 milligrams of cholesterol each day. Lowering your consumption of saturated fats has been proven to lower “LDL cholesterol.” So what is cholesterol and what is meant by the terms “good cholesterol” and “bad cholesterol?”

According to the online encyclopedia, Wikipedia, “Cholesterol is a lipidic, waxy alcohol found in the cell membranes and transported in the blood plasma. Although cholesterol is essential for life, high levels in circulation are associated with atherosclerosis.” Among other functions, “cholesterol is required to build and maintain cell membranes; it regulates membrane fluidity over a wide range of temperatures.”

In layman’s terms cholesterol is a fatty goop found in the blood and tissues of your body which are an essential part of body functionality. But a high level of cholesterol in the blood — a condition known as hypercholesterolemia — is a major risk factor for coronary heart disease, which can lead to heart attack or stroke. Cholesterol cannot dissolve in the blood. It must be transported to and from the cells by special carriers called lipoproteins. There are several kinds, but the ones to focus on are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). A definition of LDL and HDL cholesterol on the American Heart Association’s website defines these as follows:

• Low-density lipoprotein (LDL) is the major cholesterol carrier in the blood. If too much LDL cholesterol circulates in the blood, it can slowly build up in the walls of the arteries feeding the heart and brain. Together with other substances it can form plaque, a thick, hard deposit that can clog those arteries. This condition is known as atherosclerosis. A clot (thrombus) that forms near this plaque can block the blood flow to part of the heart muscle and cause a heart attack. If a clot blocks the blood flows to part of the brain, a stroke results. A high level of LDL cholesterol (160 mg/dL and above) reflects an increased risk of heart disease. If you have heart disease, your LDL cholesterol should be less than 100 mg/dL and your doctor may even set your goal to be less than 70 mg/dL. That’s why LDL cholesterol is called “bad” cholesterol. Lower levels of LDL cholesterol reflect a lower risk of heart disease.

• About one-third to one-fourth of blood cholesterol is carried by HDL. Medical experts think HDL tends to carry cholesterol away from the arteries and back to the liver, where it’s passed from the body. Some experts believe HDL removes excess cholesterol from plaques and thus slows their growth. HDL cholesterol is known as “good” cholesterol because a high HDL level seems to protect against heart attack. The opposite is also true: a low HDL level (less than 40 mg/dL in men; less than 50 mg/dL in women) indicates a greater risk. A low HDL cholesterol level also may raise stroke risk.

Poor diet, smoking and lack of exercise can increase cholesterol levels in the body and put you at risk of heart failure. Conversely, non-smokers who adhere to a solid aerobic exercise program and heart healthy diet can help avoid these adverse health conditions. Tobacco lowers HDL and exercise raises HDL levels. It’s that simple. If you are a smoker, especially those of you who are in high stress lifestyles, your chances of having a heart attack are hugely increased – so quit toady!

NOW! Do whatever it takes to kick the habit and detoxify your body. It could save your life. Dietary concerns are also tied to high LDL cholesterol levels. The average American diet, filled with red meat, highly processed foods, fried foods and processed wheat products is a recipe for disaster. However, the alternatives to a poor diet are abundant. There is a universe of foods that are readily available and can help lower your cholesterol.

According to the website WebMD: researchers have found that some foods – such as fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols – can help control your cholesterol. Some studies have shown that a diet combining these “superfoods” may work as well as some cholesterol-lowering medicines to reduce your “bad” LDL cholesterol levels. Fiber-rich fruits, vegetables, beans and oats all have cholesterol fighting benefits. Studies have demonstrated that fiber lowers cholesterol. It also makes you feel full, which can help control weight. As stated above, fish are low in saturated fat and high in heart-healthy omega-3 fatty acids that can help lower cholesterol.

Experts advise eating at least two servings of baked or grilled fish each week. Wild salmon is a top choice because it is so healthful, but other good fresh fish to consider are flounder, trout, tuna and halibut. Soy products such as soy milk, soy burgers, tofu and edamame (whole soybeans often served as an appetizer in Japanese restaurants but available in most grocery stores) may lower your risk of heart disease when eaten as part of a low-fat, low-cholesterol diet.

The advice is to eat 25 grams of soy protein each day, which is the equivalent of a little over three cups of soy milk. Nuts, including almonds, walnuts, peanuts, pecans, macadamias and pistachios, help lower cholesterol. Experts believe this is due to the combination of polyunsaturated and monounsaturated fats they contain. Walnuts and flax seeds are some non-fish sources of omega-3 fatty acids. Experts believe that polyunsaturated fats (including oil from nuts, seeds and safflower, sesame and corn) and monounsaturated fats (including avocados and canola, olive and peanut oils) may help lower your cholesterol.

The last piece of the healthy puzzle is regular aerobic exercise. Working out on a regular basis lowers LDL cholesterol and raises HDL cholesterol levels. It also helps you achieve and maintain a healthy weight, which is beneficial not only for your heart health but for your overall health. Experts say to aim for at least 30 minutes of exercise each day. Some people have high cholesterol because it runs in their family. If you have a family history of high cholesterol or heard disease, it is more important than ever to eat right, exercise regularly and maintain a healthy weight. 9 a Day Plus, it is formulated to be the best and most complete supplement available. Click Here To Learn More