Cholesterol by Food Abouts

Cholesterol travels through the body by attaching itself to a special kind of protein. There are two types of cholesterol-protein combinations known as lipoproteins; the high density and the low density. One delivers cholesterol to the bloodstream and the other carries it away. When you are studying your cholesterol levels, it is important to differentiate between the two. One should be higher, while the other will be lower for a healthy cardiovascular system.

HDL

HDL stands for high density lipoprotein, and this is the cholesterol that helps the body get rid of “bad” cholesterol in the bloodstream. The HDL cholesterol levels should be higher, since lower number will increase your risk of cardiovascular disease. A good target number to shoot for is 60, since cholesterol levels at 60 or higher indicate a lower risk of cardiovascular disease. Anything lower than 40 puts you in a high risk category.

LDL LDL stands for low density lipoprotein, which delivers cholesterol into the bloodstream. While your body needs some cholesterol to build cell membranes, it usually has more of this substance than it needs. A buildup of cholesterol remains in the arteries, forming plaque that makes it harder for blood to pass through freely. The LDL cholesterol levels should be as low as possible. The normal cholesterol levels for LDL are generally between 100 and 129, with anything lower than 100 considered ideal. Those in the range between 130 and 159 are considered borderline high and anything above 160 is in the high risk category.

Total Cholesterol

Cholesterol levels will also combine these two readings for one total cholesterol number. This figure should be less than 200 to assure a healthy cardiovascular system. Over 200 to 239 is considered borderline high and should be monitored very carefully. If the number is over 240, the patient is placed in the high risk category for cardiovascular disease.

Understanding cholesterol levels is the first step to a healthier cardiovascular system. By monitoring cholesterol on a regular schedule, you will be able to take steps to reduce cholesterol levels as soon as they begin to creep up.

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Is your Cholesterol High?

Before concerning yourself with the health risks involved with high cholesterol levels, it is important to know whether you have a concern in the first place. Most doctors will perform regular cholesterol screenings on their patients so they will know early on if high cholesterol levels are becoming a problem. The results of this blood test will usually come in three numbers; an LDL, HDL and total cholesterol level.

The LDL stands for low density lipoprotein, which is the cholesterol that can accumulate in the bloodstream. High cholesterol levels for LDL are anything over 160. HDL stands for high density lipoprotein, which is the “good” cholesterol that is eliminated from the body. The higher the HDL level, the better, with 60 or more considered an ideal reading. The total cholesterol takes both the LDL and the HDL into consideration, providing a single cholesterol number to go by. High cholesterol levels for this reading are anything over 240.

Health Risks of High Cholesterol Levels

If you find you have high cholesterol levels, it is indeed cause for concern. When numbers go into the high range, it means you have a much higher risk for heart attack or cardiovascular disease. Too much cholesterol in the body clogs the arteries with plaque, making it harder for the heart to pump blood to the places in the body where it is needed. It also reduces the amount of oxygen going to the heart by the bloodstream. The stress on the heart can raise the risk for a number of cardiovascular conditions, including coronary artery disease and heart attack.

Understanding the health risks associated with high cholesterol levels is the first step in managing your health more effectively. If your cholesterol gets too high, you can take measures to reduce it through diet and exercise. In some cases, medication may also be used. The good news is that high cholesterol levels are often reversible so you can enjoy a better state of cardiovascular health once again.

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The Function of Cholesterol

Contrary to what some people believe, our bodies do need a certain amount of cholesterol to survive. Cholesterol is responsible for creating cell membranes to support the cells that produce hormones and other important substances for the body. However, most of us get more cholesterol than we need, since our bodies produce some cholesterol in addition to the amount we get in our food. A diet high in cholesterol-rich foods can result in too much cholesterol in the body, which ends up forming artery-clogging fat that puts a strain on our hearts and cardiovascular systems. This is why healthy cholesterol levels are essential for a healthy body.

Benefits of Healthy Cholesterol Levels

The primary benefit of healthy cholesterol levels is a healthier cardiovascular system. When the arteries are not clogged up with plaque, the heart does not have to pump harder to get the blood circulating throughout the body. This prevents undue stress on the heart, so it can function at optimal levels for a lifetime. When blood circulates throughout the body the way it is meant to, the rest of the body benefits as well. Important nutrients carried in the bloodstream are able to get to the body systems that need it. Even the skin benefits from good blood circulation.

Dangers of High Cholesterol Levels

By the same token, failure to maintain healthy cholesterol levels may result in a higher incidence of cardiovascular disease and heart attacks. When blood does not flow freely through the body, the heart must work that much harder to pump the blood where it needs to go. This puts stress on the heart, which can have long term repercussions to an individual’s health. Arteries that are clogged with plaque may result in a higher incidence of blood clotting, which can lead to heart attack or stroke. Other types of heart disease can also result from this organ having to work overtime to keep the cardiovascular system running.

Healthy cholesterol levels are essential to a healthier heart and cardiovascular system. You can take charge of your health be getting regular cholesterol screenings and finding out from your doctor how to maintain healthy cholesterol levels for a lifetime.

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Ranges

The first thing to understand when reading a cholesterol level chart is that the norm for cholesterol numbers is offered in ranges. There is no precise cholesterol number that is ideal. Instead, patients are advised to maintain a cholesterol reading that will falls within the normal range. There is one range for normal, near optimal, borderline high and one for high. This will indicate whether your cholesterol is nothing to worry about or whether you should begin to take steps to bring your numbers down. If your cholesterol level chart says your cholesterol is in the high range, your doctor may also prescribe medication to help you bring your levels down more quickly to avoid the health risks.

Types of Cholesterol

A cholesterol level chart will also include readings for different types of cholesterol. High density lipoproteins, or HDL, are considered the “good” cholesterol that can be eliminated effectively from the body. These numbers should be higher rather than lower. Low density lipoproteins, or LDL, are the “bad” cholesterol that remains in the body, forming artery-clogging plaque. The LDL number should be as low as possible on a normal cholesterol level chart. Total cholesterol takes both of these numbers into consideration. The lower the total cholesterol on a cholesterol level chart, the better.

Numbers

Finally, you will see numbers on a cholesterol level chart that will indicate precisely where your cholesterol levels fall. The HDL reading should be 60 or more to be considered optimal. If your HDL is less than 40, doctors consider you at greater risk for cardiovascular disease. The LDL reading on the cholesterol level chart will ideally be at 100 or less. A number between 100 and 129 is considered near optimal and a number between 130 and 159 is borderline high. Anything over 160 is high and raises the risk factor for heart attacks and cardiovascular disease.

Total cholesterol numbers are also a significant piece of data on a cholesterol level chart. The ideal total cholesterol number is anything under 200. A number that falls between 200 and 239 is considered borderline high. A number over 240 is high, and considered a high risk factor. By understanding the numbers on a cholesterol level chart, you can take charge of your health and maintain a lower risk for a number of potentially serious conditions.

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Diet

Good dietary choices are probably the first line of defense for normal cholesterol levels. While our bodies produce some necessary cholesterol, most of us eat foods that are high in this substance as well. An abundance of cholesterol cannot be effectively eliminated from the body, so the residual remains as plaque, clogging the arteries and putting undue strain on the heart. Avoiding cholesterol-rich foods that are high in saturated and trans fats is a good start to maintaining normal cholesterol levels.

Exercise

People who are physically active at least 30 minutes most days of the week can effectively raise good cholesterol and lower bad cholesterol levels. This may mean a brisk walk around the neighborhood, a few laps in the pool or a bike ride after work. It is best to choose activities that you enjoy because you will be more likely to stick with a workout program you like. Finding a partner to exercise with is another solution to sticking with your program and maintaining normal cholesterol levels.

Weight

Another way to maintain normal cholesterol levels is to maintain a healthy weight. Obesity has become a number one health problem in this country, leading to a number of challenging conditions including high cholesterol. If you are overweight, commit to a safe weight loss program under your doctor’s guidance. If you are a good weight currently, practice good eating and exercise habits that will help you maintain your healthy weight and normal cholesterol levels well into the middle and later years of life.

Smoking

Kicking the smoking habit has been shown to lower “bad” cholesterol levels in addition to providing a host of other health benefits. When you quit smoking, your blood pressure levels return to normal within 20 minutes of your last cigarette, and within one day, you effectively reduce your heart attack risk. There is no doubt that kicking the habit will help you achieve normal cholesterol levels and a healthier body overall.

Normal cholesterol levels will mean a healthier heart and cardiovascular system. To keep your body in top condition, follow these simple lifestyle modifications and enjoy numerous health benefits.

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LDL

Low density lipoproteins represent the “bad” cholesterol that can clog your arteries with plaque and lead to a higher incidence of heart disease. The ideal cholesterol levels for LDL are below 100. If you find you need to lower your LDL level, you can often do so by avoiding cholesterol-rich foods and exercising daily. People who are overweight should drop the excess pounds and smokers can help themselves by kicking the habit.

HDL

High density lipoproteins are responsible for eliminating cholesterol from the body before it clogs arteries. This number needs to be higher to reduce risk for heart disease. Ideal cholesterol levels for HDL are generally considered to be anything over 60. People can raise HDL the same way they lower LDL, with diet and exercise. Some studies also suggest HDL can reach ideal cholesterol levels through consumption of red wine, green tea and dark chocolate. Vitamin D supplementation may also have a positive effect on HDL.

Total Cholesterol

Once your doctor has your LDL and HDL levels, he will combine them to come up with a total cholesterol count. This number will be the ultimate indicator of your heart disease risk, although the individual numbers for each type of cholesterol should be taken into consideration as well. Ideal cholesterol levels for total cholesterol should be under 200. Anything over 240 is considered high risk for cardiovascular disease.

The Ratio

The final number to consider when checking for healthy cholesterol levels is the ratio between HDL and your total cholesterol. To find this ratio, simply divide the total cholesterol by the HDL. This will give you a ratio, such as 4:1 or 5:1. For example, a total cholesterol of 200 and an HDL of 50 will give you a 4:1 ratio between the two. According to the American Heart Association, ideal cholesterol levels will provide a ratio equal to or less than 5:1. The best ratio is around 3.5:1.

Understanding what the numbers mean is the first step to achieving and maintaining ideal cholesterol levels. With this information in hand, you will be better equipped to take control of your health for a longer, healthier life.

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Exclude Foods Sold At Fast Food Joints

A cholesterol diet will obviously also have to be one that excludes foods that are commonly sold in fast food restaurants because such foods are cooked in oils that are known to contain especially high cholesterol levels that will, when consumed, certainly pose a grave health danger. Similarly, a good cholesterol diet will also mean including products that are free of fat and in fact consuming lean meat and fish as well as whole grain foods and even skinless poultry will be especially good for you.

Another important aspect of a cholesterol diet is that you need to get plenty of vitamins into your body and eating fresh vegetables and fruits too is recommended as these will provide your body with all of its nutritional needs. And, when you also combine these with plenty of olive oil and monosaturates the results will certainly be even more positive.

It is also important, when creating a cholesterol diet, to ensure that you cook your food in the proper manner which means forswearing frying the foods and instead grilling or roasting the foods or even boiling and steaming the foods. Also, for cooking oil you should prefer using oils with low fat content and furthermore you will also have to cut down alcohol consumption as well as consumption of wines and sodas.

An occasional drink is allowed but the emphasis should be to live an especially healthy life which can best be achieved by consuming plenty of water as well as by drinking freshly prepared fruit juices.

And, to buttress the effects of a cholesterol diet it is also necessary that you do some amount of regular exercising which can be as simple as taking a morning walk and jogging or even doing short spells of running

Good Diet

In case you are searching for a good diet to lower cholesterol you will find a number of worthy options to choose from. One such option is to ensure that you cut out consumption of butter from your diet and the other is to switch to consuming foods that contain none or very little cholesterol.

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Foods That Do Not Contain Cholesterol

Foods that are cholesterol free include fruits as well as vegetables, and white meat as well as fish that need to be consumed in baked or even grilled form. At the same time, cholesterol free diet means avoiding egg consumption as well as beef as well as dairy products that are known to contain excess of cholesterol. Rather than eat a fried chicken for dinner you should switch to eating baked or grilled chicken instead.

Even in case your cholesterol problem is a result of your genetic make-up you can still use a cholesterol free diet to bring the cholesterol levels down to manageable levels. Now-a-days, with the ready availability of fat free margarines and low fat meats as well as sugar-free products, switching to cholesterol free diet has become much simpler and a whole lot more enjoyable. These fat free products taste good and are ideal substitutes for foods that are loaded with cholesterol.

You can even cook up delightful cholesterol-free desserts by making use of recipes that ensure that you all the ingredients used are those that do not contain any fats or cholesterol. Another reason why it pays to switch to a cholesterol free diet is that these diets ensure that you will not be at risk of suffering from heart diseases. And, if you buttress the effects of cholesterol free diet by also doing some regular daily exercises you will soon find that you will have succeed in being rid of the problem of excessive cholesterol in the blood.

Remember also that a good cholesterol free diet is one that will eliminate or at least minimize foods that cause increase in cholesterol levels. This in turn means that you will have to severely curtail consumption of animal products and instead concentrate on eating vegetables and fruits and leafy vegetables such as collards, kale, and turnip greens are generally good for you.

With the increasing numbers of people suffering from elevated cholesterol levels and with more and more people having weight problems, it has become necessary to use every available means to control these problems. One solution that is worth trying out is switching to cholesterol reducing diet. Such diets can significantly help in bringing down cholesterol levels because the diet will essentially mean that you will only be eating foods that contain little or no cholesterol while at the same time it would also meant that you will have to cut out foods that contain more cholesterol than is good for your current state of health.

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Don’t Risk Heart Diseases

A person that ignores their high cholesterol condition will risk suffering from heart diseases and it also means that they will become more liable to developing blood clots as well as strokes. To ensure that cholesterol levels are brought down to more manageable levels a good cholesterol reducing diet becomes an essential requisite and there are in fact a few ingredients that should be included in such a diet that will help you remain healthy and also enjoy better cholesterol levels.

Green tea is of course a wonderful option and because of its epigallocatechin gallate or EGCG it helps in absorption of saturated fat and in the process lowers cholesterol levels. Next, guggulesterones are an essential component of a good cholesterol reducing diet as these help with atherosclerosis as well as helps in reducing cholesterol levels.

Cayenne is essential ingredient that should definitely be included in a cholesterol reducing diet as it helps in stimulating blood circulation and also prevents the blood from thickening and this of course is essential to keeping the arteries from thickening. Artichoke leaf extracts too must be incorporated in a cholesterol reducing diet as it can improve your cardiovascular system and it also effectively lowers cholesterol levels and furthermore, artichoke leaf extracts are also a wonderful antioxidant as well and an aid to better blood circulation.

Policosanol is a compound that is normally found in sugar cane as well as in rice and it has been known to help improve your cholesterol numbers – in fact, as well as any statin prescription drug is able to do.

Turmeric is used in most Indian as well as in Asian dishes and it is powerful and can reduce risk from heart attacks and is antioxidant as well. Other ingredients that should be included in a cholesterol reducing diet include red yeast rice, Niacin and selenium as too Coenzyme Q10.

A low cholesterol diet menu can prove to be especially beneficial in reducing risk of diseases that generally plague those who cannot keep their cholesterol levels under control. Too much consumption of saturated fat is one of the main reasons why cholesterol levels rise and along with insufficient exercise, smoking and alcohol consumption they contribute to unhealthy and high bad cholesterol levels.

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Eat Meats With Very Low Fat Content

When it concerns devising a low cholesterol diet plan you should start off by looking for those meats that are known to contain very little fat. This means shopping for meats with less marbling and also those meats that are at least eight-five percent lean. It also means substituting ground meats with ground turkeys and with ground chicken breasts.

Second off, the proper low cholesterol diet plan is one in which you use the right kind of cooking oils which in turn means preferring virgin olive oils and also soy oils and even those cooking sprays and even margarines that are especially designed to help reduce cholesterol levels; examples of which are Smart Balance Omega and even Smart Balance light buttery spreads.

The third aspect to creating the right low cholesterol diet plan is to include more fiber in your diet that can be obtained from natural sources such as oranges, apples, legumes and broccoli. Even oatmeal is recommended as it does a lot to lower cholesterol levels and in particular you should try out General Mills Fiber One.

Fourthly, you can only benefit from a low cholesterol diet plan by also ensuring that you do plenty of regular exercises on a daily basis. According to studies, exercising for between twenty and thirty minutes each day can help to improve your health and it will also ensure healthier levels of cholesterol in the blood.

Other than these tips, the right low cholesterol diet plan is also one in which you learn to avoid eating fast foods and in addition you need to also quit smoking.

The best thing that you can do for your health is to incorporate a low fat low cholesterol diet. Without a doubt, people that consume more fat than is good for them are the ones that develop weight problems and this in turn can also lead to developing high cholesterol levels in the blood.

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Eat Vegetables And Fruits

A low fat low cholesterol diet must first of all ensure that you switch to eating vegetables and fruits that are known to be very low on fat. As a matter of fact, there are so many different types of fruits and vegetables available that there is always enough options to pick and choose from that ensure that you never get bored with repeating the same fruits and vegetables and so your low fat low cholesterol diet will never be boring.

A second aspect to sticking to a low fat low cholesterol diet is that you must also cut out all forms of saturated fats from your diet because saturated fats are a leading cause for raised cholesterol levels. This means that you should forswear consumption of Tran’s fats that are found in margarines and in vegetable oils and instead switch to olive oils or other oils that contain minimal fat.

Next, a low fat low cholesterol diet is one that must also exclude dairy products that are full of fat and instead you should switch to eating low fat foods and even skim products. When it comes to meats, a good low fat low cholesterol diet is one that excludes red meats and instead includes lean meats. Olive oil as mentioned is good for you and so it should be used whenever possible.

The bottom line with creating a low fat low cholesterol diet is that there are many options available to you which you can follow and in fact it also pays to follow the guidelines spelt out by the National Cholesterol Education Program or NCEP.

A cholesterol free diet has been the subject of much discussion over the past decade or so. Many people believe that the main reason why people suffer from cholesterol problems is because their diets are poor. This means that it is first of all necessary to tailor your diet so that you only consume foods that contain minimal or no cholesterol and then you need to also ensure making suitable lifestyle changes that will help buttress the effects of your new and improved diet.

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Be Willing

Also, when it comes to creating a diet to lower cholesterol it is also necessary that the patient show their willingness to follow the diet and they should also be willing to adapt to the changes in diet. This means that an individual must cooperate closely with the dietician who in turn must evaluate all the different variables before recommending a particular diet to lower cholesterol.

Once a diet to lower cholesterol has been recommended it is still necessary that from time to time the effects of such diet be evaluated and suitable adjustments be made that will help ensure better results. Though each diet to lower cholesterol needs to be individualized there are still some basic rules that must be followed that will then help to create an appropriate diet.

First of all, the diet to lower cholesterol must ensure that saturated fat intake is greatly minimized and controlled and such fats are usually found in animal foods including in dairy and meats products. A rule of thumb is that total fat intake should not be more than thirty percent of an individual’s total calorie consumption.

In addition, a diet to lower cholesterol must also include soluble fiber foods of which lentils and beans and even oatmeal are good examples. Such foods need to be consumed several times in a week and in addition you should also eat plenty of vegetables and fruits and also drink plenty of water.

Also, soy based vegetarian meal plan can also help in reducing cholesterol levels and in addition the diet to lower cholesterol must be one that must contain minimal amount of saturated fat.

A person with elevated cholesterol levels will normally be very susceptible to heart diseases. One way to reduce cholesterol levels in the blood is to switch to a low cholesterol diet plan that along with healthy lifestyle can do wonders for your cholesterol problem. To create the right diet plan it is necessary that you first research what foods are considered safe to eat and what foods are not safe. Then you can eat the recommended foods while cutting out the foods that are bad for you and for your cholesterol levels.

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Healthy Lifestyle It behooves anyone that suffers from high cholesterol to consider planning a low cholesterol diet menu that can be used in conjunction with a healthier lifestyle to help bring down cholesterol levels to more manageable levels. A low cholesterol diet menu will also help to lower the risk of developing heart diseases and so if you have a cholesterol problem this is one solution that you must seriously consider using.

However, before creating a low cholesterol diet menu you need to ensure that you are understand and are aware of what foods contribute to cholesterol problems and what foods help alleviate the condition. At the very least a low cholesterol diet menu must ensure that you minimize intake of all saturated fats and in addition you should reduce calorie intake and of course you should also shed any excess fat from your body. The best foods that should be made part of your low cholesterol diet menu are fruits as well as vegetables.

Other than fruits as well as vegetables your low cholesterol diet menu should include foods that contain plenty of fiber which help in soaking up the cholesterol and which also help to eliminate the cholesterol from the body. Apples and oranges and pears are known to have plenty of fiber and the same is the case with eating oats and also carrots and these are ideal for your low cholesterol diet menu.

In addition, it is also recommended that you include in your low cholesterol diet menu omega-3 fats and at the same time decrease omega-6 from the diet. In order to get sufficient omega-3 fats you need to eat plenty of salmon and tuna that is canned in water and what’s more, it also pays to eat flaxseed and cod and also soybeans and even walnuts.

A cholesterol test is essential if you wish to know your cholesterol levels. Such a test should be undertaken at least once in five years and it is very useful in helping to identify the levels of good cholesterol, bad cholesterol and triglyceride levels.

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The Effects of Too Much Cholesterol When the level of cholesterol, both good and bad, becomes too high for your body to use, it has no way to get rid of it.  Therefore, cholesterol remains within the bloodstream and begins forming plaque within the blood vessels, making it difficult for the blood to flow.  It can sometimes break away as well and cause blood clots and blockages throughout the body.  If blood vessels become blocked, the results are usually catastrophic, leading to a major heart attack or stroke.  Even before this happens though, the heart has to work much more difficult to move blood throughout the body, putting an unnecessary stress on the heart.

For these reasons, doctors are adamant about monitoring your cholesterol levels at least once a year.  Those found to have higher than normal cholesterol levels are first recommended to change their diet and begin an exercise regime.  In many cases this is all that is needed.  In other cases the doctor may prescribe a medication that will help your body get rid of the excess.

Types There are two types of cholesterol, LDL and HDL.  HDL is commonly referred to as “good” as it helps remove LDL out of the bloodstream.  LDL is used to deliver cholesterol into the bloodstream.  High levels of LDL are dangerous whereas higher levels of HDL usually signify a more healthy heart and blood vessel system.  While you don’t want either number to be significantly high, a high HDL is not always a bad thing, especially if the LDL level is also high.

Knowing how cholesterol works is important to keep your heart healthy.  Making sure that you are regularly having your cholesterol levels checked will help ensure that you catch the level rising early, making it easier to get under control.  Generally through diet and exercise, most people are successful at keeping their cholesterol levels in the acceptable range.

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