Cholesterol

Each year, many Americans are told by their doctors that they are at risk of heart disease. Lifestyle choices, especially when it comes to diet, play a role in this risk. High cholesterol is a common factor in the risk of heart disease, and doctors often recommend that at-risk patients should reduce the cholesterol in their diets.

Two types of cholesterol live in the body. One is considered “good” cholesterol, called high-density lipoproteins (HDL). HDL actually prevents the build up of fat on the cells while the bad type of cholesterol, low-density lipoproteins (LDL), contributes to the fatty deposits on cells that thwart proper blood movement. LDL is part of what causes arteries to clog which can lead to heart problems.

Therefore, to lower your LDL levels, it is critical to be mindful of what you eat. The foods you eat are the sources of cholesterol. Cholesterol comes from animal-based products and from saturated and trans fats. So skip the french fries and opt for fruits and vegetables which are naturally cholesterol free. Remember, foods that are plant-based, like fruits, vegetables and whole grains are naturally cholesterol free.

In addition to filling your diet with fruits, vegetables and grains, make other smart choices in your diet. Choose dairy products with lower fat content, like skim milk or reduced fat cheese. Also, be mindful of the fat content in the meats you eat. Pick lean poultry and fish, or trim the fat from your meats before you prepare it. In addition, use less butter, margarine and vegetable oils. By making these choices, not only will you lower your cholesterol levels, you will maintain a healthy weight. Remember, if the food comes from the earth (for example, a plant) it’s a good choice. If the food comes from animals, you might want to check into its fat and cholesterol content and see how you can reduce it by making a leaner choice.

When implementing grains in your new diet, you should consider the benefits of fiber. Newer studies have shown that fiber helps reduce cholesterol. You can get fiber from legumes, cereals, fruits and vegetables. Also, remember that if a food is advertised as “cholesterol free,” it doesn’t always mean that it’s also free of the fats that are harmful to the body. When shopping, check the labels and be inquisitive about not only the cholesterol levels, but the fat content, too.

Exercise is also valuable in reducing cholesterol. Even just 30-60 minutes of light exercise a day can increase the HDL, or good cholesterol, levels in your body. Exercise improves blood flow, as well, which is critical to good heart health. Also, if you are aiming to reduce your cholesterol levels, stop smoking. Smokers are more likely to develop issues such as diabetes, hypertension and obesity. Those issues go hand-in-hand with high cholesterol and can have severe consequences on a person’s health. If you cut the smoking, your cholesterol levels will improve, as will your overall health.

If you are aiming to reduce your cholesterol, the most valuable thing you can do is to learn about cholesterol levels and to know the good from the bad. This information will help you make proper diet and lifestyle choices. Know what foods are cholesterol free and read up how LDL and HDL levels affect your health. Talk to your doctor about how to stay healthy and check your cholesterol levels at least annually, unless you are at a great risk for health problems, like heart disease, and in that case your levels may need to be checked more regularly. Generally, leading a healthy lifestyle with good diet choices and regular exercise will reduce your cholesterol levels.