Cholesterol is word that we don’t typically give a second
thought. There are so many indicators
we pay attention to when it comes to health, yet because we cannot physically
see the fat content movintg within our veins, its regulation is not high on our
priority list. Yes, we all have the
insight that high cholesterol leads to heart disease and other complications,
yet we continue to consume foods that boost it to the sky. However, if “you are what you eat,” and you
want to be more than a sloppy pile of blob compounds, you must monitor and
maintain your cholesterol.
HDL, or high-density lipoprotein, is considered the “good”
cholesterol, while you are recommended to reduce your intake of low-density
lipoprotein (LDL), or the “bad” cholesterol.
HDL is basically made up of unsaturated fats. Examples of these are olive oil and omega-3
fatty acids found in fish. To keep your
LDL low and your HDL high, eat heart-healthy foods that include as little trans-
and saturated fats as possible. Work out
at least 30 minutes a day for as many days a week as possible.
To bring your cholesterol back down to healthy levels, it
is crucial to make lifestyle changes as well as changes to your diet. Some recommendations include that you: lose
weight, quit smoking, drink alcohol in moderation (1 drink a day), exercise on
most days of the week, change what you eat.
Some foods that you should target besides olive oil and omega-3 rich products
include foods with added sterols and stanols (orange juice, yogurts, etc.),
oatmeal and high-fiber foods, nuts such as almonds and walnuts, and green
tea. Also it is very important that you
stock up on fruits and vegetables, select whole grains, eliminate trans fats
and saturated fats, and limit the amount of straight cholesterol you consume.
Your body naturally makes cholesterol, but you also get
it from eating eggs, meat, and dairy products.
When your body has a surplus of cholesterol, plaque begins to build up
and causes blocked arteries, thus restricting blood and oxygen flow. High cholesterol can lead to kidney stones,
stroke, heart attacks, and cause other health complications that can be debilitating.
Yet something this serious is less
likely to worry you because it doesn’t cause pain and you need a test to
determine your current HDL and LDL levels.
This makes it less likely to seek treatment and care for this aspect of
your health. If you are feeling
particularly groggy or slow-moving, you might want to get your cholesterol
checked.
SOMETHING IMPORTANT TO REMEMBER: When you have an excess of sugars, calories or
alcohol, your body converts these things into triglycerides, which add to your “bad”
cholesterol levels. This is a type of
fat carried in your blood and stored in fat cells all over your body. People with high levels of triglycerides tend
to be overweight, inactive, smokers, or heavy drinkers. High levels of this (150 and up) are causal
of metabolic syndrome, which correlates to heart disease and diabetes.
OVERALL, it is important to regulate your cholesterol and
get tested if you are over 20. If your
total cholesterol falls under 200, you are considered to be in the “healthy”
range. Levels of cholesterol over 200
have an increased risk of developing complications. Because cholesterol comes from two sources,
the body and food, it is vital that you get to know where your individual HDL
and LDL come from so that you may adapt your diet and lifestyle to remain in
good health. The best plan of attack is
a customized one ;)
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