Ways To Lower High Cholesterol

Posted on January 21, 2008

» Filed Under Heart Disease |

Cholesterol is not really a villain to our health until there is too much of it. Before this happens (and after it, for that matter) it provides a number of vital functions to keeping the body healthy. For instance, it is thought to be the substance that gives cell walls their rigidity and strength. It also helps to convert sunlight to vitamin D in the skin. However, when there is too much in the body it can lead to thickening of the artery walls and other cardiovascular diseases. The body produces 80% of the cholesterol it needs. The rest is gained through eating food. Animal fats are particularly high in cholesterol and by eating too much of these types of foods you can get high cholesterol. This article will discuss ways to lower high cholesterol.

First of all, what is high cholesterol ? It is generally measured by testing the amount within a given volume of blood. Anything over 200 milligrams of cholesterol per deciliter of blood is thought to be bordering on high. At this point a person should start doing something to reduce this level. There are three ways to lower high cholesterol.

Modify Your Diet

People with high cholesterol generally eat too much animal products and processed foods. They may also be overweight. The aim of modifying your diet is to cut out high fat animal products. This means things like milk and other dairy products. If you can’t do without milk then try a low fat alternative. Avoid processed foods that will probably be cooked in trans fats or saturated fats. These types of fats are particularly bad for increasing cholesterol. Try to eat foods that have mono-unsaturated or polyunsaturated fats in them. Cook with these types of fats - olive oil or canola oil.

Eating fresh food, especially vegetables and fruits will help to lower cholesterol. They will also help you to lose weight if you need to lose weight. Eating foods like soluble fiber (oats and oatmeal) and wholegrains are also good for lowering high cholesterol. They help to reduce the level by removing LDL cholesterol from the body. Foods with plant sterols also help to lower high cholesterol by preventing it’s absorption into intestine.

Get Into Exercise

Exercise will help to use the food that you consume everyday. This will help to control your weight. If you are not used to regular exercise then start off small. Go for a walk each night after work. Gradually build more exercise into your daily life so that it doesn’t become a chore or something that you have to set time aside for. So look for opportunities to walk rather than take the car/elevator. Maybe go for a walk after lunch rather than read the paper or surf the Internet. Once you become more accustomed to physical activity, then be more ambitious. Play ball sports, like squash or racquetball. Take part in fun runs (and the training that is needed before the race). Work in the garden or try orienteering if you dislike competitive sports. Check with your doctor before you start an exercise program. He/she may be able to give you some guidelines on length and types of exercise you can engage in.

Medication

Statins are a common form of drug that limits the amount of low density lipoproteins that act as a transport for cholesterol. This helps to lower cholesterol in the body. Drugs are generally seen as a last resort. Most doctors prefer diet and exercise as a treatment unless this has had no affect of a period of time or the patient has a very high cholesterol reading.

High cholesterol is usually treated by making changes in your lifestyle. Find out how to increase good cholesterol and thus reduce your total cholesterol reading at http://www.lowcholesteroldieting.com . Adrian Whittle writes on issues related to reducing cholesterol and how to monitor cholesterol levels.

Article Author :Adrian_Whittle


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