Take Control of Your Cholesterol
We’ve all heard of someone “” cholesterol, and your doctor may even say that yours is high. Most of us would agree that it is a bad thing, but few really know what cholesterol is or how to fight against unhealthy levels.
Cholesterol is a fatty substance that your body really need a small amount in order to function normally. However, if you have too much blood in him, the additional amounts will be deposited in the coronary arteries, where it comes to narrowing and blockages that can cause the signs and symptoms of heart problems.
In some cases, certain prescription drugs due to high levels of cholesterol, but most of the inherited risk factors are physical inactivity and poor diet are the main causes:
• Weight: Being overweight can easily increase your LDL (bad cholesterol) level. If you are overweight and have LDL-cholesterol, can help you lose weight, lower it. Helps to reduce mainly to reduce triglycerides and increase HDL (good cholesterol). • Physical activity / exercise: Regular physical activity can reduce triglycerides and increase HDL-cholesterol. • Mental stress: Several studies have shown that stress increases the rate of cholesterol in the long term. One way that stress can do is influence your habits. For example, if some people are under stress, they console themselves by eating fatty foods. Saturated fats and cholesterol in these foods contribute to higher levels of blood cholesterol. You do not know if you’re at risk? If your doctor does not automatically require a test panel or lipid profile (eg cholesterol) test during your annual review. Here are some general guidelines for interpreting the results: total cholesterol below 200 mg / dL Desirable200 – 239 mg / dL Borderline high240 mg / dL High
LDL-cholesterol below 70 mg / dL Optimal for people at high risk for heart diseaseBelow 100 mg / dL Optimal for people at risk of heart disease disease100 – 129 mg / dL near optimal130 – 159 mg / dL Borderline high160 – 189 mg / dL High190 mg / dL and above Very high
HDL-cholesterol below 40 mg / dL Poor40 – 59 mg / dL Better60 mg / dL and above Best
Triglycerides below 150 mg / dL Desirable150 – 199 mg / dL Borderline high200 – 499 mg / dL or higher Very high High500
To promote healthy cholesterol levels, follow these four steps: 1 Lose excess weight contributes to high cholesterol books. can even help you lose 50-10 pounds overweight, cholesterol. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss – and ways to overcome it. 2nd foodsWhat Eat heart-healthy you eat directly affects your cholesterol. to assist In fact, researchers say a diet rich in fiber and other cholesterol-lowering foods may lower cholesterol as much as drugs for some people. • Choose healthy fats. Saturated fats and trans fats raise your total cholesterol and LDL-cholesterol. Get more than 10 percent of daily calories from saturated fat, and try to completely avoid trans fats. Monounsaturated fat – in olive, peanut and canola oils – is a healthier option. Almonds and walnuts are other sources of healthy fats. • Limit your intake of cholesterol. Aim for no more than 300 milligrams (mg) of cholesterol per day – less than 200 mg if you have heart disease. The most concentrated sources of cholesterol include organ meats and egg yolks, whole milk products. Use lean meat, egg substitutes and skim milk instead. • Choose whole grain products. Various nutrients in whole grains promote heart health. Choose whole grain bread, whole wheat pasta, whole wheat and brown rice. Oats and oat bran are other good options. • supply of fruits and vegetables. Fruits and vegetables are rich in fiber, which can help reduce cholesterol. Enjoy seasonal fruits. Experiment with vegetable-based casseroles, soups and stir-fries. • Eat fish healthy for the heart. to certain species of fish – such as cod, tuna and halibut – with less fat, saturated fat and cholesterol than meat and poultry. Salmon, mackerel and herring are rich in omega-3 fatty acids to help promote heart health. • Drink alcohol in moderation. In some studies, moderate alcohol consumption with HDL-cholesterol were higher combined – but the benefits are not strong enough alcohol to those who already do not recommend drinking. If you drink, do so in moderation. This means that more than one drink per day for women and 1-2 drinks per day for men. Third fiscal year regularlyRegular can help improve your cholesterol. With permission from your physician to work up to 30-60 minutes of exercise a day. Take a brisk walk daily. With the bike. Swim. To maintain your motivation, pleasure. Find an exercise partner, join an exercise group or hire a personal trainer. No smokeIf fourth stop smoking. Exit improve your level of HDL-cholesterol. And the benefits do not stop. Only 20 minutes after quitting, your blood pressure drops. Within 24 hours reduces the risk of a heart attack. Less than a year, your risk of heart disease, half of a smoker. In 15 years your risk of heart disease similar to that of someone who has never smoked.
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