Ways To Have A Healthy Cholesterol Level

By Adrian Fletcher in Nutrition on February 22nd, 2008

-->

by Adrian Fletcher

You want to keep a normal level of cholesterol during your life as high cholesterol can lead to a number of illnesses and diseases. The most common condition is known as atherosclerosis or hardening of the arteries. Cholesterol or LDL cholesterol sticks to the inner walls of the arteries making the volume of blood that can be transported by the arteries less. This can lead to higher blood pressure and ultimately problems with the heart. Bits of cholesterol can break free from the walls and cause blood clots and strokes. Thus it is important to keep healthy cholesterol levels, but what is healthy ? Healthy is measured by the amount of cholesterol (in milligrams) in a deciliter of blood. If this amount is greater than 200 then you have above normal cholesterol levels and it is important that you try to reduce it. This article will give you some ways to reduce this level.

It is actually remarkably easy to reduce your cholesterol level. Above all, you will need the desire and will power to change your habits and stick to the changes long after they have become unexciting. This is probably where most people fail.

First up you need to change your diet. Ditch the junk food if this is a part of your life. Also work out what is junk and what is good for you. Without doubt fresh is best. Fresh vegetables and fruit will lower your cholesterol. Eating fatty meats is a no no. Cook foods with mono unsaturated oils like canola or olive oil rather than saturated oils. Think about baking, broiling or grilling food rather than frying it. Try to minimize your intake of deep fried foods like fries. Avoid any processed foods that are cooked or preserved with trans fats. Decrease your intake of dairy products. If you really like dairy produce then look from light alternative that have reduced fat content. It may not taste as nice but this has to be done to get a health cholesterol level. Think about eating foods with plant sterols in them. These are typically spreads or yogurts.

Start getting regular exercise or increase the amount you are already getting. Consult your doctor before starting or increasing your exercise for a check up beforehand. Exercise can help you burn off calories and prevent weight gain. It can also strengthen the heart, and cardiovascular system and improve blood circulation. Try to get more exercise by doing things that are necessary rather than going to a gym. Try walking after lunch. Or walk to the commuter rail station rather than take the car. Take the stairs rather than the elevator in the office. Get more active, period. Think up creative ways rather than watching television. Do salsa dancing classes. Ride a bike to work.

If you smoke then give up. Smoking causes less HDL cholesterol to be produced in the body. HDL cholesterol is responsible for transporting cholesterol to the liver for excretion and thus reduce the total level of cholesterol in the body.

Don’t get stressed out to much. Stress is thought to increase the levels of cholesterol in the body. chronic stress is the worst as it is long term stress that has no resolution. If you can’t avoid stress at work or in other areas of your life then find a way to relieve the stress with relaxation techniques, hobbies or even exercise.

If you follow some of these ideas then you will be on the right track to getting a healthy cholesterol level. Sticking with them and learning as you go is the best strategy as your cholesterol will get high again if you don’t make them part of your lifestyle rather than a quick fix solution to your health problems.

About the Author:

Find out how to reduce cholesterol naturally with foods that lower cholesterol at lowcholesteroldieting.com.