Ways to Lower High Cholesterol Levels

• Author: admin
• Filed under: Diabetes
• Date: Sep 16,2008

Today, heart disease is a leading cause of death in the United States. High blood cholesterol levels present a significant risk factor for heart problems. Researchers estimate that 17% of our population has cholesterol levels in the danger zone.

Although the human body needs a certain amount of cholesterol, the liver manufactures all the cholesterol required by the body. In addition, cholesterol enters the body through ingestion of certain foods. Since the body cannot use this excess cholesterol, it is deposited on the walls of the arteries. Here the deposits harden and build up resulting in plaque.

The passages through which blood and oxygen are transported become narrow due to this accumulation of fatty deposits. The result is less blood and oxygen reach the heart and the brain. This situation is conducive to heart attacks and strokes.

Excessively high cholesterol levels are linked to two factors. One is the rate at which the body produces cholesterol. This is beyond the control of the individual. The other factor is the type of food a person eats. This is very much under individual control.

People can lower their cholesterol to healthy levels by making certain lifestyle changes.

It is important to maintain a healthy weight. If you are overweight, you should make every effort to drop the extra pounds. This is particularly important if you are carrying the weight on your belly or waistline.

It is also important to lose the weight sensibly. Do not opt for fad diets or pills. Try to lose slowly but steadily and not more than a pound per week. This will make it easier to keep the weight off once you accomplish your goal.

Make exercise a regular part of your daily routine. You don’t have to join a gym or buy expensive equipment. A thirty-minute walk each day will do the trick. If you find walking boring, invest in some music and try dancing thirty minutes a day. This is also a good alternative for bad weather days.

Be careful about your diet. Avoid or limit foods that are high in saturated fats. Use monosaturated-cooking oils such as olive oil or canola oil.

Avocados, walnuts and almonds are good sources of heart healthy fats, however, if you have a weight problem, keep the servings small.

Definitely avoid foods that contain trans fats. To do this you must read your labels carefully. Even if the label reports 0 trans fat, read the ingredient list. If it includes the word “hydrogenated”, don’t buy the product.

Select lean meats and low fat or fat free dairy products.

Choose high fiber foods, fruits and fresh vegetables.

Opt for whole-wheat grains over refined flour products.

Try to eat heart healthy fish at least once a week. Alaska wild salmon and mackerel are excellent choices.

Talk to your health care provider about supplements such as Omega 3 oils, flaxseed, and COQ10.

If these strategies are not effective, then you may need medication. There are medications available which are effective in lowering cholesterol in situations where diet and exercise are not sufficient.

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