Before biting into that juicy steak, take a moment to think about your cholesterol level. Is it high? High cholesterol usually has no symptoms but can increase the risk of heart disease. This month would be a good time to have levels checked and then take steps bring levels down if necessary.
What is cholesterol, anyway? Cholesterol is a waxy substance that circulates in the blood. It is found in animal foods including butter, meat, cheese, and eggs. In addition to the amount absorbed from food, bloods levels also reflect the amount that is made by the body itself.
According to the National Institutes of Health (NIH), cholesterol itself is not bad. The body needs some cholesterol to make hormones and vitamin D. However, there are dangers associated with high levels.
There are two main types of cholesterol that are easily measured with a blood test: LDL, the bad cholesterol, and HDL, the good cholesterol. LDL has a bad reputation because it tends to stick to blood vessel walls and block the flow of blood. HDL is the good guy because it works to keep the vessels clean by getting rid of LDL.
The American Heart Association recommends that total cholesterol be less than 200 mg/dL. HDL levels above 50mg/dL for women and above 40mg/dL for men lessen heart disease risk. LDL levels can vary depending upon each individual's health situation. In general, optimal levels are below 100mg/dL.
If cholesterol levels measure higher than recommended, Mayo Clinic recommends several lifestyle steps that can help bring the levels down.
- Make a goal to lose weight. Losing as little as 10 percent of one's body weight can help bring those numbers down.
- Exercise everyday or at least most days of the week. Exercise itself can help reduce cholesterol and increase the HDL which will further help decrease the risk of heart disease. Work up to 30 minutes of exercise each day.
- Eat foods that are good for the heart. Choose fewer animal foods and substitute fruits, vegetables, whole grains, nuts, and seeds. The goal here is to reduce saturated fat, a substance that can raise total cholesterol and LDL. A fat reduction overview can help you produce a clear summarize of what you require to focus on to carry out your fat loss purpose if you're a beginner; or serve as a reminder for the ones who are at an intermediate or more improve stage of their weight loss plan. Following are seven steps that can serve as instructions for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have fooled people into believing that it is the same, but most diets and weight loss plans only work by leading to a person's body to eliminate more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. When you must have meat, choose lean cuts such as round or loin. Select low-fat or fat-free dairy items instead of full-fat varieties. Get rid of foods with trans fats. These include store-bought baked items and snacks. Add omega-3 fats to your diet with walnuts, flax meal, salmon, and sardines.
What about eggs? This question is often asked, and experts have varying opinions on the value or danger of consuming eggs. More health professionals are recommending eggs for their clients because of the protein, vitamin D, and other nutrients contained in eggs.
If you already have established heart disease, check with your health care provider first about the appropriate amount of eggs for your health situation. If you are healthy, then one egg a day can be eaten without increasing heart disease risk. Dr. David Katz at Yale University has an interesting discussion on this subject.
Get your cholesterol checked this month and get on the road to good health.
Photo Credit: Maggie Smith/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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