Although very common, high cholesterol should be taken very seriously. It puts patients at a higher risk of heart attack or stroke. High levels are not relegated only to senior citizens who are overweight. You cannot tell by looking at a person whether or not they have this condition. The only way to know is with a blood test. Once identified, there is something you can do to improve your numbers. First listen to your doctor, and second become familiar with all the ways that natural cholesterol lowering is possible.
Understanding cholesterol measurements can be challenging for many patients. There are three measurements. First look at the LDL level, which is optimally less than 100. This is the bad kind that can clog the arteries. Then look at your HDL level, which is the good kind that will help your body fight heart disease. This number should be less than 60. The third measurement is your total number, which simply combines the LDL and HDL levels. This is ideally under 200.
There are foods that if eaten regularly will reduce your LDL levels or increase your HDL levels. These foods are not exotic or hard to find. The list includes oats, red wine, nuts, salmon or fatty fish, tea, beans, chocolate-not candy bar chocolate, margarine, garlic, olive oil, spinach and avocado. By incorporating these foods into your diet and eliminating foods that are known to increase levels, most people will see their numbers drop significantly.
In general, when you plan your meals or reach for food, think of choices that are high in fiber and low in saturated fats. Foods that are high in fiber usually also have the advantage of being being low in saturated fats. These foods include beans, oats and spinach and will lower your LDL number. Certain fatty fish like salmon, and nuts and avocados increase your good HDL.
Another general rule is to reduce the saturated fat in your diet. Eliminate or cut back on fatty red meat. Fried foods such as donuts and pastries with lots of butter are also culprits that will raise your numbers.
Get to know legumes and how to cook them. These protein rich plants like soy, beans and lentils will effectively lower your LDL. They are beneficial to your health in other ways also. Following this diet in moderate portions may result in weight loss. Losing excess body weight is a good thing from any health perspective, and will likely improve your LDL and HDL numbers.
Psyllium, found in many over the counter products can help lower your LDL. Plant sterol supplements will have the same effect. Change your diet, not for a month, but for a lifetime. Healthy diet with supplements of plant sterol and psyllium will contribute to your longevity.
Do not try to be a martyr and cut out everything you love. Chances are your efforts will not last. Have the steak you love once a week in a moderate portion. Give into that donut or piece of pie on rare occasions when the time is right. Get creative with your cooking. Eat in more, and eat out less. Make sure you have regular tests to know where you stand.
Understanding cholesterol measurements can be challenging for many patients. There are three measurements. First look at the LDL level, which is optimally less than 100. This is the bad kind that can clog the arteries. Then look at your HDL level, which is the good kind that will help your body fight heart disease. This number should be less than 60. The third measurement is your total number, which simply combines the LDL and HDL levels. This is ideally under 200.
There are foods that if eaten regularly will reduce your LDL levels or increase your HDL levels. These foods are not exotic or hard to find. The list includes oats, red wine, nuts, salmon or fatty fish, tea, beans, chocolate-not candy bar chocolate, margarine, garlic, olive oil, spinach and avocado. By incorporating these foods into your diet and eliminating foods that are known to increase levels, most people will see their numbers drop significantly.
In general, when you plan your meals or reach for food, think of choices that are high in fiber and low in saturated fats. Foods that are high in fiber usually also have the advantage of being being low in saturated fats. These foods include beans, oats and spinach and will lower your LDL number. Certain fatty fish like salmon, and nuts and avocados increase your good HDL.
Another general rule is to reduce the saturated fat in your diet. Eliminate or cut back on fatty red meat. Fried foods such as donuts and pastries with lots of butter are also culprits that will raise your numbers.
Get to know legumes and how to cook them. These protein rich plants like soy, beans and lentils will effectively lower your LDL. They are beneficial to your health in other ways also. Following this diet in moderate portions may result in weight loss. Losing excess body weight is a good thing from any health perspective, and will likely improve your LDL and HDL numbers.
Psyllium, found in many over the counter products can help lower your LDL. Plant sterol supplements will have the same effect. Change your diet, not for a month, but for a lifetime. Healthy diet with supplements of plant sterol and psyllium will contribute to your longevity.
Do not try to be a martyr and cut out everything you love. Chances are your efforts will not last. Have the steak you love once a week in a moderate portion. Give into that donut or piece of pie on rare occasions when the time is right. Get creative with your cooking. Eat in more, and eat out less. Make sure you have regular tests to know where you stand.
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