How to lower cholesterol
Cholesterol is becoming a bigger issue these days with the ever-increasing amount of Americans who have a poor diet. Things like saturated and Trans fats, and sodium all contribute to high cholesterol levels.
Cholesterol is a type of fat produced by the liver. There is a certain level of cholesterol that is essential to good health. Too much however, causes the excess to remain in the arteries, narrowing them. In addition, if there is a really large amount, it can completely block the artery leading to complications such as strokes and heart disease.
If you are already at risk for heart disease because of genetics or other factors, maintaining a healthy cholesterol level is even more important. Here are some factors to determine if you are at risk:
- Smoking
- High Blood Pressure
- Being a diabetic
- Being very overweight
- Having a stroke or heart attack in your past
- Not exercising
- Having family history of heart disease
- Being a man 45 years of age or older
There are two types of cholesterol:
- HDL Cholesterol: The actual term for these is high-density lipoproteins and they are beneficial as they remove cholesterol from the bloodstream
- LDL Cholesterol: These are low-density lipoproteins and they deliver cholesterol to the body. Too much of this type is what leads to dangerous complications
So if you have high cholesterol, how can you reduce it? Eating healthy and exercising are the main ways to lower cholesterol. Since most cholesterol comes from the food, you eat, it is important to make healthy choices to help reduce the cholesterol level. Some good food choices are:
- Fish, skinless poultry, and lean beef
- Skim milk
- Sherbet instead of ice cream
- Egg whites
- Steamed vegetables
- Baked Potatoes
- Broth soups, instead of cream soups
- Unsaturated vegetable oils; these include: corn, canola, safflower, sesame, sunflower, olive, soybean
- Angel food cake
- Graham crackers, fig bars
- Pretzels, bagels, English muffins
- Fruit
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