What is a Healthy Cholesterol Level?

A healthy HDL cholesterol level should be a minimum of 40 mg/dL and a healthy LDL cholesterol level should be a maximum of 200mg/dL.

The first thing you need to achieve a healthy cholesterol level and to maintain it is to first get it tested regularly. The only way to know your cholesterol level is through a blood test. Once you get the results of your cholesterol tests, you can start making changes in your lifestyle to achieve or maintain a healthy cholesterol level.

The first thing you must do is to watch your weight. Although cholesterol levels are not measured by weight, obesity is often a sign of high levels of bad cholesterol. At the same time, it does not mean that a person with an ideal weight or even under weight will have normal cholesterol levels.

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What is Cholesterol?

Cholesterol flows through our blood stream and has a waxy texture. Cholesterol is not always a bad thing. There is actually good cholesterol or the high-density lipoprotein known as HDL which helps in carrying cholesterol away from the arteries to the liver. It is then processed into harmless particles. Cholesterol is an important part of the outer lining (membrane) of cells in the body.   The cholesterol in a person’s blood originates from two major sources; dietary intake and liver production.

Dietary cholesterol comes mainly from meat, poultry, fish, and dairy products. Organ meats, such as liver, are especially high in cholesterol content, while foods of plant origin contain no cholesterol. After a meal, cholesterol is absorbed by the intestines into the blood circulation and is then packaged inside a protein coat. This cholesterol-protein coat complex is called a chylomicron.

The liver is capable of removing cholesterol from the blood circulation as well as manufacturing cholesterol and secreting cholesterol into the blood circulation. After a meal, the liver removes chylomicrons from the blood circulation. In between meals, the liver manufactures and secretes cholesterol back into the blood circulation.

What are LDL and HDL cholesterol?

LDL cholesterol is called “bad” cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease. LDL lipoprotein deposits cholesterol on the artery walls, causing the formation of a hard, thick substance called cholesterol plaque. Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the arteries, a process called atherosclerosis.

HDL cholesterol is called the “good cholesterol” because HDL cholesterol particles prevent atherosclerosis by extracting cholesterol from the artery walls and disposing of them through the liver. Thus, high levels of LDL cholesterol and low levels of HDL cholesterol (high LDL/HDL ratios) are risk factors for atherosclerosis, while low levels of LDL cholesterol and high level of HDL cholesterol (low LDL/HDL ratios) are desirable.
The good cholesterol HDL helps to build cell membrane and various hormones while the bad cholesterol LDL when present in high levels in our body will clog the arteries and may cause a heart attack in due course.

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How to Reduce Cholesterol with Diet and Exercise

Learning how to reduce cholesterol can be the difference between living a long and healthy life or suffering from a multitude of life threatening diseases that include coronary artery disease, heart disease, blood clots, and stroke. In fact if you are unfortunate enough to visit the doctor and receive a high cholesterol test result your doctor will tell you much the same thing and will recommend that you begin a diet and exercise program to help get it under control and back to normal.

The most important step when it comes to reducing cholesterol is diet. What you eat and how it is prepared has a big impact on blood cholesterol levels, and the thing that affects it the most is not what you may think. There was a time when a low cholesterol diet meant avoiding any food that had cholesterol in it. This made for a limited diet that many people just didn’t want to follow because all sources of food derived from animals has cholesterol in it.

Medical research now tells us that this isn’t necessarily true. Cholesterol found in food doesn’t easily find its way into the human circulatory system. The biggest factors that raise blood levels are in fact saturated fat and trans fat. By cutting these two forms of fat out of the daily diet we can reduce blood cholesterol significantly.

This is why the way we select and prepare our food is so important. By choosing lean and low fat foods we have won half the battle. But once we get our groceries home and start cooking many times we sabotage our efforts at the grocery store. Cooking, or frying, our foods in vegetable oils and margarine or butter high in saturated and trans fats loads up these low fat foods with more fat. Poultry and fish are two great choices in a low cholesterol diet, that is until we batter them and lower them into a pot of hot oil.

Learning to read labels becomes an important skill in the fight against high cholesterol. Not only are lean cuts of meat a good way to go but when it comes to dairy it is important to make the switch to low fat items. Whole milk needs to be replaced with one-percent or skim milk. Dairy has many nutrients we need so completely cutting it from the diet is not a good idea, but luckily the low fat versions are full of the same vitamins and minerals.

Exercise is another important part of reducing cholesterol. Joining a gym is not necessary, but some form of physical activity is. This can be as simple as going for a thirty minute walk every day or at least every other day. Exercise also has other health benefits that are hard to beat, all of which lead to a healthier you.

Diet and exercise are the first line of defense in the fight against high cholesterol. Because of the lifestyle the majority of people live these days health issues are going to continue to become and increasing problem in the coming years. A few simple changes with diet and exercise could go a long way towards changing this, particularly when we want to reduce cholesterol levels as a way to a more healthy life.

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Eating a Cholesterol Lowering Diet for Heart Disease Prevention

Balancing the ratios of LDL and HDL cholesterol is the aim of any cholesterol lowering diet because lowering the bad (LDL) cholesterol is a large factor in reducing the risk of coronary artery disease. The effect of lowering cholesterol has been medically shown to reduce the mortality risk associated with heart disease.

Cholesterol levels, which are measured in milligrams per deciliter (mg/dL), naturally rise as men and women age and are determined through chemical analysis of a blood sample taken via a finger prick or from a blood draw from a vein. For a healthy person cholesterol intake should less than 300 milligrams daily while someone with an elevated cholesterol level should consume less than 200 milligrams per day. One thing to remember is that although dietary cholesterol can raise your blood cholesterol levels, the bigger culprit in elevated cholesterol levels is saturated fat. Foods that originate from animals are the only source of dietary cholesterol.

The basis of a cholesterol lowering diet revolves around eating a mostly plant based diet rich in cholesterol-lowering foods. In fact this approach has been shown to as effective as using statin drugs to lower cholesterol
. This was proved out during a recent study showing that people who ate a rich diet of cholesterol lowering foods, such as soy protein, almonds, plant sterol-enriched margarines and natural fiber from oats, psyllium, okra, and eggplant for one year resulted in a 20% decrease in cholesterol, which is comparable to taking statins.

After starting a cholesterol lowering diet your levels will generally begin to recede after two to three weeks. When starting this type of diet the first thing you need to do is increase your fiber intake. This can be done by increasing the amounts of fruits, lots of vegetables, and whole grain products. The other thing that needs to be closely watched is the intake of saturated fat.

The reason for this is simple; nothing increases cholesterol levels quite like saturated fat. There are four main types of fat. The first two increase LDL cholesterol and need to be avoided.

1. Saturated fat found in most animal products, fast foods, and some vegetables should be avoided or at the least limited. Saturated vegetable fats include hydrogenated shortening, palm oil, coconut oil, and cocoa butter.

2. Hydrogenated or Trans-Fat is found in margarine and vegetable shortening.

The two fats that can be eaten in moderation and can help decrease total cholesterol and keep levels of the good cholesterol (HDL) high include:

3. Monounsaturated Fat is found in olive and canola oil.

4. Polyunsaturated Fat is found in safflower, sunflower, soybean, corn and sesame oils.

The best foods for a cholesterol lowering diet are high in starch and fiber and are a good substitute for foods that contain high amounts of saturated fat. You do have to be careful because although foods from plants do not contain cholesterol some do contain saturated fat, such as avocados. Recently the American Heart Association began to recommend that people who have high LDL cholesterol eat foods fortified with plant sterols. These foods that have been fortified with sterols or stanols help block the body’s absorption of cholesterol.

The thing to remember when undertaking a cholesterol lowering diet is that foods that contain high amounts of complex carbohydrates, if eaten plain, are low in saturated fat and cholesterol and contain the vitamins, minerals, and fiber you body needs. A healthy diet is the first step to successfully lowering cholesterol and reducing the risk of heart disease that is associated with high levels.

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High Cholesterol Foods to Avoid

For those who suffer from high cholesterol the best and first way to control and lower their cholesterol levels is through their diet. But many people are confused as to what constitutes a high cholesterol food they need to avoid and a low cholesterol food.

This is because there is a difference between dietary cholesterol and blood cholesterol.

Generally most health guidelines recommend that dietary cholesterol not exceed 300 mg per day for most healthy people, but if one suffers from high LDL blood cholesterol levels then this intake should be not more than 200 mg per day.

Cholesterol, a waxy like substance, is only found in animal meat and tissues and its sources include red meat, eggs, fish, poultry, and dairy products. On the flip side any food derived from plant sources is cholesterol free, including high fat plants food sources such as avocado’s and peanut butter. This is where the confusion usually happens because eating large amounts of vegetable oil, which is virtually 100% food fat, can significantly raise blood cholesterol levels, particularly when eaten with high cholesterol foods.

The fact is that blood LDL cholesterol levels are highly influenced by the amount of saturated fat that one eats. There is a relationship between the amounts of saturated fat one eats the LDL cholesterol levels in the blood. For every one percent increase in calories obtained by eating saturated fat, blood cholesterol levels go up around two percent. Conversely for every one percent decrease in saturated fat intake cholesterol levels will reduce about two percent.

The thing to remember when it comes avoiding high cholesterol foods is that while doing so will decrease LDL cholesterol levels, reducing saturated fat intake has a bigger impact on these levels then many people are aware of. This does not mean that those who suffer from high cholesterol can eat high cholesterol foods, but they should be aware that there is more to reducing cholesterol then just this one thing.

The reason for this confusion with the way cholesterol can increase in the blood stream is the way many foods are cooked and/or served. Let’s look at one of everyone’s favorite breakfasts; bacon/sausage and eggs. We all know that eggs are high in cholesterol, but what we don’t know is that the cholesterol in eggs has a small impact on blood cholesterol levels. It’s the high amount of saturated fat in the bacon or sausage that has a far larger impact on LDL cholesterol levels.

Another culprit is deep fat fried foods. Many foods are for the most part harmless until they are breaded and fried in hot oil. In fact, many fish and seafood choices are considered to be good for us because of the omega-3 fatty acids that they contain, but as soon as they are deep fried and eaten any benefits are cancelled by the saturated fat that raises bad LDL cholesterol.

When it comes to high cholesterol foods to avoid it is important to remember that these types of food aren’t necessarily bad in and of themselves if eaten in moderation. The real problem occurs when they are combined with high levels of saturated fat, which has a more profound effect on blood cholesterol levels.

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The New and Improved Cholesterol Ratio

In the past, doctors have focused on the ratio of our good cholesterol (HDL) to our total cholesterol but, in today’s medical community, there is growing consensus that a closer look at bad cholesterol (LDL) is our best management tool.

Total Cholesterol contains good cholesterol that protects our heart, known as High Density Lipoprotein (HDL) and bad cholesterol that is harmful to the heart, known as Low-Density Lipoprotein (LDL).

Cholesterol, although a fat, is an essential nutrient for the body. It is made in the liver. The liver produces cholesterol in the necessary quantities for a healthy body, then revs up its production when we ingest a diet high in saturated fats and foods such as meats, dairy products and eggs. When the liver cannot efficiently dispose of the cholesterol excesses of a high fat diet, the excess cholesterol becomes bad cholesterol (LDL) and travels to the arteries of the heart and deposits itself there in the form of plaque. As the plaque accumulates, the walls of the arteries narrow and blood flow to the heart is restricted and eventually blocked.

The theory that “a higher ratio of something good to something bad is always better” is especially true for a healthy heart. This new standard compares our bad cholesterol (LDL) to our good cholesterol (HDL), rather than our good cholesterol to our total cholesterol.

Here are two examples, both using the same method, of how to arrive at the ratio of your bad cholesterol (LDL) to your good cholesterol (HDL):

*LDL of 129 divided by HDL of 40 = a ratio of 3.2 *LDL of 99 divided by HDL of 60 = a ratio of 1.7

The first ratio example of 3.2 indicates the lesser risk of having a heart attack or stroke as compared to the higher risks of up to 11.0. The lower the ratio the better. In general, a ratio of 3.5 or below is recommended.

The second ratio of 1.7 represents the recommended guidelines for optimal, or the best, levels of good and bad cholesterol, which is below 100 for LDL and above 59 for HDL. A ratio of 1.7 or any ratio below 3.3 is considered even better than a low risk.

Risk Levels for Heart Attach or Stroke due to blocked arteries:

*Considered a Low Risk: 3.3 to 4.4 *Considered an Average Risk: 4.4 to 7.1 *Considered a Moderate Risk: 7.1 to 11.0 *Considered a High Risk: 11.0

Consider these three questions:

*Is your blood pressure above healthy levels? *Do you smoke cigarettes? *Do you have a family history of heart disease?

If your answer is “yes” to any of the above, you may have additional risk factors for heart disease, even if your cholesterol risk-ratio is at optimal levels. While you can do nothing about family history, general medical advice urges us to get control of high blood pressure and quit smoking.

If you do not know your cholesterol numbers: total cholesterol, HDL and LDL, make an appointment to discuss your cholesterol ratios with your doctor and request a copy of your lab report for your files. Your physician’s analysis is your best guide to cholesterol management.

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Low Cholesterol Diet In Secondary Prevention Of Coronary Disease

Going on a low cholesterol diet is not something to be taken lightly. A low cholesterol diet is indeed a lifestyle change, that not only you, but perhaps your entire family can go on. A low cholesterol diet is important for many people around the world who are at risk for heart disease and other medical conditions associated with heightened cholesterol. The diet is just as much about all the wonderful foods you can eat as it is about those foods you want to find alternatives to.

People have experienced over several generations that the body not only likes, but requires the vitamins, minerals, proteins, oxygen, enzymes, and hormones that are in these non-cooked, living super foods. Whether you simply would like to add more living super foods to your diet, or want to change your lifestyle in a more meaningful way, living super, natural foods are what you need to look at for these changes to happen.

Super foods are getting a lot of publicity in the media today and that is because they are very vitamin and nutrient packed and they have lots of antioxidants that help prevent against illnesses and disease. They are effective in providing oxygen to the cells, detoxifying tissue, supporting thyroid functions, and providing the body with a natural source of commonly known vitamin and minerals such as calcium, sodium, and potassium, as well as trace nutrients some of which we have yet to be “discovered” or understood. Super foods are nutritional powerhouses high in phytonutrients-chemicals that occur naturally in food. Super foods are extremely rich in health promoting plant compounds like phytonutrients, co-factors, antioxidants, enzymes and much more.

For the best metabolism boosting results make sure you introduce super foods to your existing healthy diet and you will notice the benefits. Always buy your food in season and local if you can as they are grown in the same environment as you live and your body can use them much better than other foods. You will notice that these foods will make you feel better as soon as you start eating them. Keep on trying and experimenting with different foods until you find what is best for your body. Eating only super foods will not do you much good in the long run. The 10 healthiest super foods are blueberries, citrus fruits, garlic, tomatoes, brocoli, oats, salmon, spinach, nuts, and yoghurt.

Exercise is important though in keeping healthy and is normally good for keeping the high cholesterol levels down as well. Exercise itself doesnt directly lower cholesterol, but will strengthen the heart and entire circulatory system. Exercise has so many benefits – maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. A scheduled exercise program of aerobic exercises, strength training or even yoga can go a long way in toning up the lazy muscles. Ensure that you follow the exercise routine systematically and regularly.

Conclusion

The objective of every cholesterol diet is the same, though: to reduce circulating levels of low-density lipoproteins (LDL, the bad kind of cholesterol) and increase high-density lipoproteins (HDL). If you are in a high risk group, such as if you have diabetes, a no-cholesterol diet is even better than a low cholesterol diet. Bringing your diet and your cholesterol level under control with a low cholesterol diet is the best thing you can do to save your heart.

Adopting a low cholesterol diet is the other proven and highly recommended way for people to reduce cholesterol to healthier levels. The key to long term success with a low cholesterol diet is to continually monitor
the cholesterol and saturated fats in the food you eat, to make sure no bad stuff gets back in. Probably the most important thing to do when shopping for food as part of a low cholesterol diet is learning to read labels. As always when dealing with health factors, you should consult a physician before self-prescribing a diet plan, exercise regime, or any dramatic life altering solution.

Super foods are getting a lot of publicity in the media today and that is because they are very vitamin and nutrient packed and they have lots of antioxidants that help prevent against illnesses and disease.

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