Tips for Reducing High Cholesterol
Have you been Diagnosed with High Cholesterol?
I decided to write this article because I've been researching the subject for myself. I was diagnosed with high cholesterol and wanted to get ideas on what I can realistically do to get my bad numbers down. Getting my bad numbers down to a healthy level has been a combination of different factors. I try to eat healthy and limit my fat intake, I exercise at least five times a week, take supplements and chose to get on a statin medication. I hope in the future I can quit taking the statin drug by making better life-style changes. Hopefully, these simple tips can help you if your struggling with high cholesterol.
Do you Have High CholesterolSee results without voting
What is Cholesterol/High Cholesterol
The Mayo Clinic defines cholesterol as a waxy substance that can be found in the fats in your blood. We all need cholesterol to help build healthy cells but high cholesterol levels can lead to a high risk of heart disease.
LDL cholesterol can build up on the inside of artery walls and this is what can lead to blockages and heart attacks. LDL is the cholesterol we want to stay low.
HDL cholesterol is what many like to call, the Happy or Good cholesterol. This type of cholesterol prevents arteries from getting clogged. We all want to shoot for a high number with this cholesterol.
Although some of us may have a genetic predisposition for high cholesterol, most of us have it because of life-style choices. The good news, we can change our unhealthy choices and habits to help against the fight of high cholesterol levels.
Causes of High Cholesterol Levels
According to WebMD, these are the main causes for high cholesterol levels:
- Certain foods you eat. Eating too much saturated fat, trans fat, and cholesterol can raise your cholesterol.
- Being overweight. This may lower HDL ("good") cholesterol.
- Being inactive Not exercising may lower HDL ("good") cholesterol.
- Age. ...
- Family history
How to Get High Cholesterol Under Control
For those of us that don't have the genetic risk factor for high cholesterol, here are some basics to help you:
- A healthy diet can help in lowering your cholesterol.
- Exercise-At least 30 minutes of cardio-five days a week.
- Medication-A simple blood test will reveal if you need to get on medication.
- Supplements-Many opt to take supplements to help reduce high cholesterol; either in conjunction with medication, or on it's own.
Diet-Just a reminder: Ice cream, Fatty Meats and Butter are big no no's when struggling with high cholesterol.
Here is a list of foods that are healthy for you:
Fiber-Any foods high in fiber are good for your diet. Foods such as: Oatmeal, oat bran, kidney beans, apples, pears, barley and prunes.
Omega's-Fish and omega-3 Fatty Acids are a healthy food choice. Just remember that broiling, baking and grilling are the best cooking methods. Frying fish in butter or fatty oils is an unhealthy cooking choice. Doctor's recommend having two servings of fish a week.
Nuts-Almonds, walnuts, peanuts and pistachios are some of the healthy choices. One handful a day can reduce your risk of heart disease.
List of Cholesterol Lowering Foods:
- Oatmeal/Oat bran
- Whole Wheat Bread, Crackers and Pasta
- Brown Rice
- Legumes such as Kidney Beans
- Green Leafy Vegetables
- Fruits such as Apples, Pears, Blueberries and Prunes
- Olive Oil
- Nuts such as Almonds/Walnuts
- Skim Milk
- Chicken and Turkey
High Cholesterol in the United States:
- 73.5 million adults (31.7%) in the United States have high low density lipoprotein(LDL), or “bad,” cholesterol.1
- Fewer than 1 out of every 3 adults (29.5%) with high LDL cholesterol has the condition under control.2
- Less than half (48.1%) of adults with high LDL cholesterol are getting treatment to lower their levels.1
- People with high total cholesterol have approximately twice the risk for heart disease as people with ideal levels.
- Nearly 31 million adult Americans have a total cholesterol level greater than 240 mg/dL.1
High Cholesterol Quiz
Lower your Cholesterol
Healthy Food Choices are Key for Reducing High Cholesterol
Apples are a Healthy Food Choice
Stay Away or Limit Foods High in Fat
Other Articles on High Cholesterol
- High Cholesterol Foods to Avoid Eating
Should we avoid eating high cholesterol foods such as eggs, liver, pate, prawns and lobsters? No! Instead focus on avoiding trans and saturated fats.
- How to Cure High Cholesterol Without Medication
Cholesterol is a fat-like, waxy substance found in all the body's cells and in the blood. Cholesterol is necessary in order for blood to work properly. The body produces it's own cholesterol. The problem...
- A List of Foods for People with High Cholesterol: The Good, the Bad and the Somewhere in Between
What to eat -- and not eat -- if your bad cholesterol and triglycerides are high
© 2011 Linda Rogers
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