What Everybody Ought to Know About Lowering Cholesterol Through Diet
May 6th 2010 10:57
Written By Deborah H. Land
a. The Myth of Good and Bad Cholesterol
Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is good cholesterol (HDL) and there is bad cholesterol (LDL). Youll know you have too much LDL if you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Your high blood cholesterol is not the result of taking in dietary cholesterol. The presence of saturated fat and Trans fat is the reason for the high cholesterol. Exercising often and taking in fibrous and unsaturated foods will keep your cholesterol down.
b. What do the Cholesterol Numbers mean?
On an average, adults will usually need to have cholesterol checks every five years. Each time you get a cholesterol check it will yield four results total cholesterol, LDL cholesterol, HDL cholesterol and Triglycerides. You will probably need more exercise and dietary change if you go above or below the healthy levels.
Total Cholesterol - less than 200 mg/dL (5.2 mmol/L)
LDL Cholesterol - less than 100 mg/dL (2.6 mmol/L)
HDL Cholesterol - greater than 40 mg/dL (1.0 mmol/L)
Triglycerides - less than 150 mg/dL (1.7 mmol/L)
c. Heart Protection and Vitamin E
Getting your Vitamin E is best done through eating nuts, leafy vegetables and a lot of vegetable oils. This helps reduce your risk of getting a heart disease but does not prevent attacks.
d. Five Great Foods to Lower Your Cholesterol
1. Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can lower LDL.
2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.
3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.
4. Plant Sterols: This is found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day will lower your LDL by 10-15%.
5. Soy: This popular meat replacement can lower LDL by up to 3%.
e. Plant Sterols and its Healthy Benefits
Plant sterols can be found in foods such as Benecol Spread, granola bars, VitaTops Muffin Tops and fat free milk. To help your heart, you should eat a lot of plant sterols-packed food and stop eating foods with saturated fat. You should know that this does not balance out a diet rich in saturated fats. To be in control of your cholesterol, you should still eat healthy and exercise often.
About the Author - Deborah H. Land writes for the cholesterol and high blood pressure diet blog, her personal hobby website she uses to help people eat healthy to lower bad cholesterol levels.
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Comment by sam sall
Speech Starter
Health Matters
That's a very wonderful little guide for all of us.
You know most of people focus on lowing the LDL and forget about the danger of low HDL WHICH has a valuable function, it takes bad cholesterol out of tissues such as your blood vessel walls send it back to the liver for elimination.
Researchers found that HDL levels with correlate the increase incidence of hospitalization for ischemic heart disease including heart attack. HDL levels of 28 or below had a 1-year incidence of ischemic heart related troubles of 8.5% compared with those in the top HDL quartile whose HDL levels were 64 or above.
We can increse our HDL LEVEL BY Aerobic exercise,stop smoking, avoid the trans fatty acids, instead use Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter that can increase HDL cholesterol levels without increasing the total cholesterol.
Soluble fibers that as you mentioned found in oats, fruits, vegetables, and legumes, will result in both a reduction in LDL cholesterol and an increase HDL cholesterol.
THANKS AGAIN Deborah...