Understanding cholesterol is one of the first steps to good health. Information provided on good dietary health with tips to reduce your cholesterol levels.
An efficiently working body will naturally take care of itself.One of the functions of the liver is to regulate the production of cholesterol and to keep the bad LDL cholesterol from building up in the blood.When we introduce foods high in cholesterol to our systems, the body's reaction is to allow the small intestines to absorb less of it and then the liver will reduce its production of cholesterol to balance.The problem most people have is that their dietary choices will overload the normal body functions of control. To balance the food intake with the natural function of the liver and intestines, it is helpful to understand what roles food and fat intake have on cholesterol levels.Introducing fat into your diet will affect the cholesterol levels, but different types of fat will affect the cholesterol levels in different ways.
Now that you have a simple understanding of what cholesterol is and how the three main types of fat affect the levels, it should be clear that moderation of fat intake is a necessary step in maintaining healthy cholesterol levels.A healthy person should have their cholesterol levels checked once every five years after the age of 20.A blood cholesterol level of 240 or greater is considered high and any level above 200 greatly increases the risk of heart disease. A person with cholesterol in the high category has twice the risk of heart disease than someone who has a cholesterol level of 200 or less.
Tips to lowering your cholesterol levels:
Manufacturers tend to use hydrogenated oils, a saturated fat, in processed food to give the foods desirable consistency and to increase shelf life.It is important to read the labels on pre-packaged foods to determine the levels of saturated fats also known as trans fats.When shopping look for labeling that lists unsaturated fats instead of hydrogenated fat.Cut down on processed foods which are high in saturated fats and try to introduce fresh fruits and vegetables along with whole grain foods and low-fat or non-fat dairy products.Adding soluble fiber may help also help lower your LDL levels.Soluble fiber is found in oatmeal, oat bran, beans, barley, peas, rice bran, citrus fruits and strawberries.
Try to limit your dietary intake to no more than 300 milligrams of cholesterol a day.Since one egg yolk contains about 213 milligrams of cholesterol, consider substituting egg whites.Two egg whites is equivalent to one whole egg when substituting in recipes. Add fish to your diet.Salmon and lake trout are high in omega-3 fatty acids which have been shown to lower blood cholesterol. Add foods such as tofu, canola, walnuts, soybeans and flaxseed that contain alpha-linolenic acid which is a form of omega-3 fatty acid.
Keep an eye on your body weight as overweight people tend to have higher cholesterol levels.By reducing the fat in your diet, not only will you improve your blood cholesterol levels, but you will have the added benefit of weight loss. If you have been unable to regulate cholesterol levels with dietary choices, you may need to look to your doctor for assistance.Niacin, also referred to as Vitamin B3, has been proven to lower cholesterol levels but should be regulated by your physician.Your physician might also prescribe statins carried under the brand names Lipitor and Zocor to help lower your cholesterol levels.Statins inhibit the body's production of cholesterol and have been recognized for their ability to reduce first heart attacks of people with high cholesterol levels.
