What Is A Healthy And Normal Cholesterol Level?
Cholesterol is a medical problem that most of us have been and are fighting against an encounter with a point in our lives. So what exactly is cholesterol and the role it played in our body?
Cholesterol is a substance that, in our cells, our body needs is available. It circulates in our blood vessels and has a waxy texture. It is well known that cholesterol is a bad thing these days not always. We have good cholesterol or high density lipoprotein HDL so that the implementation of known cholesterol helps the arteries to the liver. It is then transformed into harmless particles.
The good HDL cholesterol helps build cell membranes and various hormones, whereas the levels of bad LDL cholesterol, when blocked in large quantities in the body the arteries and can cause a heart attack at the right time.
healthy cholesterol levels and how it can be achieved
A healthy HDL cholesterol, a minimum of 40 mg / dl and LDL cholesterol should be a maximum of 200 mg / dl.
The first thing you need to achieve and maintain healthy cholesterol levels, it is first examined to obtain regularly. The only way to know your cholesterol is through a blood test. Once you get results from your cholesterol test, you can begin to see changes in your lifestyle or to maintain healthy cholesterol levels.
The first thing you need to do is watch your weight. Although cholesterol levels are not measured by weight, overweight is often a sign of a high level of “bad” cholesterol. At the same time, this does not mean that a person with an ideal weight or even under the weight has normal cholesterol levels.
How to achieve cholesterol in your diet
A lot of information about cholesterol and the foods that your cholesterol is higher are easily accessible. However, it is easier to simply a list of foods you will not increase your cholesterol, like fruits and vegetables in particular. You should also know that certain types of foods that can actually reduce your cholesterol. If you have high cholesterol levels try to achieve normal levels of cholesterol by eating these foods.
oatmeal and oat bran may be certain types of foods help cholesterol. Because of bad cholesterol can be lowered by soluble fiber. Experts say the reason is that fiber can help the absorption of cholesterol. A good amount of soluble fiber should be five to ten grams per day.
Oats should be taken not only for breakfast. He may at other meals for lunch and dinner, adding cooked food is consumed. Other types of soluble fiber can also help you with normal cholesterol levels, if you do not like the taste of oatmeal.
Another kind of food you should include in your diet is food that contains omega-3 fats. Because it was found that the lowering of triglycerides. Certain types of foods that are rich in omega-3 fatty acids include nuts, and they are tasty additions to a healthy diet. The nuts are rich in protein and fiber, can fill. Walnuts and almonds are the types of nuts are good for lowering cholesterol, with the exception of peanuts, hazelnuts, pecans, pistachios.
However, it is not recommended nuts with higher amounts of fat while trying to consume to achieve a normal cholesterol through your diet. The nuts are rich in fat Brazil nuts, cashews, macadamia nuts and some pine nuts.
Like most of us, omega-3 fatty acids can also be found in fatty fish. Some examples of fatty fish are sardines, mackerel, salmon, tuna, herring and trout. Most of these fish are fatty coldwater fish.
In addition to knowledge of foods you should eat to achieve a healthy cholesterol levels and normal, you must also know the foods you should avoid. These foods are usually foods high cholesterol, including saturated fats and trans fats.
bad cholesterol can be found in trans fat and saturated fat and make your LDL cholesterol is very high. Therefore, you should read all food labels and make sure that you can buy and eat foods that contain them. There are several types of foods that contain cholesterol, such as poultry, meat, eggs, milk and butter. How can you retire, not all foods with cholesterol in the diet, you should try to minimize the amount or a portion of these foods.
If you’re still not sure what to eat to achieve and maintain good health and have normal cholesterol levels, you can tell your doctor or nutritionist to give you a diet plan. They can help you plan a diet, the food just the right amount of cholesterol you have.
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