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Lower Your Cholesterol

Cholesterol plays an important role in everyone’s life. Although cholesterol is good for you on the most part, as it filters a third of your fatty acids through your liver, it can also be dangerous. High levels of cholesterol can result in severe health issues. Therefore, it is important that people know how to check their cholesterol levels.

There are various ways on how to check your cholesterol levels. It is important to know that many doctors recommend that at the age of 20, individuals should have their cholesterol checked. After the age of 20, the cholesterol levels should be checked every 5 (five) years, if not more so.

Many doctors suggest that they can check an individual’s patient levels by fasting. It is important for the patient to fast, or go without specified amounts of food and liquids (often none), for the most accurate reading of a cholesterol level.

It should be noted that if there is a call for a fasting to check the cholesterol levels, then only the HDL and overall cholesterol levels will be available.

When checking your cholesterol levels, the doctor will withdrawal a certain amount of blood. This is necessary to do, as the doctor can then look at the blood and blood cells to see how much cholesterol is saturated within the bloodstream.

If there is too much cholesterol, the doctor can then place you on a strict regimen of diet and exercise to drive down the cholesterol. However, the body must maintain a certain level of cholesterol as well, so if there is a low cholesterol count, the doctor may regulate a higher intake of fatty lipids (this may be true in cases of malnourishment).  It should also be noted that your doctor must take into consideration your family history, such as other relatives with high cholesterol levels, their ages, smoking, alcohol consumption, and other factors that will play an important role in your diagnosis.

It should be noted that factors such as your body weight, age, health, and other medicines that you are taking will play an important role in your cholesterol level readings. It is imperative that you go to a lab that your doctor chooses for the best results in checking your cholesterol levels.

There are other ways that you can check your cholesterol levels, too.  There are often health fairs that are available to the public. If you are concerned about your cholesterol levels, or are just curious as to what they are in general, that it is a good move to have your cholesterol checked at such fairs.

Often times, these screenings are free, or are available for a very low price, as they are about bringing awareness about cholesterol levels to individuals and explaining the multiple benefits of low cholesterol.  Being proactive by checking your cholesterol levels, whether through your doctor, or by going to a health screening, there are definite advantages of checking your cholesterol levels.

Low Cholesterol Lifestyle: Best Way to Keep You Healthy Forever

Most people nowadays are joining the trend that has spawned health freaks all over the world.  As more people are getting the desire to live a healthy life, they start to live with a healthier diet and with the right exercise.  For most, the easiest way to accomplish the goal of weight loss is to join a fitness centre or a gym.  Other people prefer to take the time to reduce fatty food intakes and fewer calories. In reality, it all comes down to the ambition of many to have this low cholesterol lifestyle.

The reason to have this low cholesterol lifestyle would vary from one person to another. Some may simply want to have this healthier way of living. Studies and research have shown that those people who live in low cholesterol lifestyles have greater chances of decreasing heart related illnesses and problems.  As a consequence of such low levels of bad cholesterol, the person begins to feel more energetic and alive. Inadvertently, those that have low cholesterol levels are people who live longer and feel healthier.

What Is Cholesterol?

Cholesterol is a mythical creature that cannot be seen with the naked eye, that causes the hearts of brave doctors around the world to quake with fear, and which causes the hearts of brave over-eaters to suddenly stop working? How can such a tiny thing cause so much damage inside the human heart and brain?

The good news is that cholesterol is not a mystery any longer (thanks to a little something called “modern medicine”), and it is easy to understand.

Below you will find information on what cholesterol really is what a normal cholesterol level is, which the foods high in cholesterol are, and how to prevent cholesterol from getting out of control.

So, What is it?

The simple answer to that question: cholesterol is an awful lot like ear wax. You know how your ear gets full of wax that prevents you from hearing properly, makes your ear itch a lot, and can actually cause problems if it builds up too much. That’s kind of what cholesterol is like, only a lot less harmless and a lot smaller than ear wax.

Cholesterol is a waxy substance that is made up of fat particles bonding with protein particles, and they create a lovechild that is called a lipoprotein.

After these lipoproteins are formed, they are released into the blood stream to see the wild world that is the human body. They are pulled towards the heart by the natural circulation of blood, and they are sent back out into the body.

In all of their travels, however, they tend to get attached to a certain part of their journey, and they make their home in the comfort of the arterial walls. They soon attract other lipoproteins to join them in their attachment to the arterial walls, and their small colonies of cholesterol soon begin to build.

The larger the accumulation of cholesterol grows, the harder it is for the traffic of blood to pass by (as anyone who has ever tried to drive through Los Angeles will know).

Soon the accumulation of cholesterol had built up to the extent that very little blood can pass. The heart has to work extra hard to get the blood through the bottleneck that is the cholesterol, thus the heart start having problems.

If the heart has to work too hard to pump the blood through the accumulated cholesterol, high blood pressure and other coronary problems can set in.

Problems begin to arise when the cholesterol settles in place, as they are comfortable where they are and they begin to harden. Once the cholesterol has hardened into plaque, there is the risk of heart problems to increase.

The plaque is likely to crack, and this can cause cracks in the walls of the arteries as well. The plaque can also effectively block the flow of blood to the heart or brain, and it can cause further problems like strokes, heart attacks, and a potentially fatal case of an untimely death.

Normal Cholesterol Levels

It is natural for many people to be concerned about their health, and cholesterol is one thing that is important to keep an eye on. A large percentage of American citizens have high cholesterol levels, and the result of these high cholesterol levels can be an increased risk of heart problems.

In order to reduce the risk of heart attack, stroke, atherosclerosis, and other heart problems, it is essential to do what you can to lower your cholesterol as much as possible.

Normal cholesterol levels are:

  • When you have a total cholesterol level below 200 milligrams per decilitre of blood.
  • When you have LDL cholesterol levels below 130 milligrams per decilitre of blood.
  • When you have HDL cholesterol levels above 40 milligrams per decilitre of blood for men and 50 milligrams per decilitre of blood for women.
  • When you have triglycerides levels below 100 milligrams per decilitre of blood.
  • Maintaining normal cholesterol levels is possible now that you know this.

How To Lower Cholesterol Without Medication

Learning how to lower cholesterol without medication can help you achieve overall better health. This includes reducing your risk of heart attack and stroke, and helping you achieve significant weight loss.

Understanding how to achieve a lower cholesterol level effectively is important to your health and should always be discussed with your doctor, especially when you are not using medication.

In general, medication should be used as a last resort when trying to lower cholesterol levels. This is mainly because of the many adverse side effects that often come with the use of a medication.

Liver dysfunction is one of the most common side effects of prolonged use of cholesterol medication. In fact, this is so common that your physician will likely perform liver function tests regularly if medication is required.

In some cases, medication must be used to assist you in getting your cholesterol levels under control, but this method of lowering cholesterol is not effective on its own. Instead, it must be used in conjunction with natural methods of lowering cholesterol, including a low cholesterol diet and regular exercise.

Your diet is an important part of lowering cholesterol naturally, and it should be the first area you make changes to when trying to lower your cholesterol without medication. Saturated fats and trans fats should be avoided, and adding more dark green vegetables, whole grains, and fruits will help you do so. Also, these are all excellent food choices that are healthier for your body overall.

It is also important to understand that not all fats are bad for the body. Monounsaturated fats can help to lower bad cholesterol levels and maintain good cholesterol. These fats can be found in olives, olive oil, and canola oil.

You can also take advantage of Omega-3 fatty acids, which are very effective in lowering cholesterol levels. Omega-3 fatty acids are also vital fats in the body, and they support healthy functioning of all of the body’s vital organs and tissues.

A diet rich in omega-3 can benefit your heart, your mood, and your immunity. They can be found in cold water fish, flaxseed, soy, and seaweed, and you can also take supplements to ensure that you receive enough of these essential nutrients.

Exercise is another helpful way to reduce cholesterol, and it is an important factor you need to consider changing when attempting to lower your cholesterol without medication. Exercise will also help to strengthen the heart, which will reduce heart attack and stroke risks, and it builds muscle mass, preventing osteoporosis.

Exercise is a part of a healthy lifestyle and should be incorporated into your daily activities to help lower your cholesterol levels without the need for medication.

Discovering the truth about high cholesterol can help you make the right choices. Even if lowering cholesterol requires the help of medication, natural methods such as eating right and exercising daily can help you be successful in your efforts. If you’d like to utilize these natural methods, be sure to discuss with your doctor how to lower cholesterol without medication.

Top Ways To Lower Cholesterol Naturally

There are many ways to lower cholesterol, including eating right, doing exercise, quitting smoking, and cutting down alcohol intake. The sad truth is that the ways to raise cholesterol are much easier (eating wrong, not doing exercise, smoking, and increasing alcohol intake) and, sadly, often much more enjoyable.

In an attempt to stay alive, however, it is essential that you stop finding ways to raise your cholesterol (yes, set down that cheeseburger, push away those fries, throw out the soda, and don’t even think about touching that apple pie) and you actually look for how you can lower your cholesterol levels.

Reducing cholesterol is a lot more difficult than raising it (exercising is much more difficult than chewing ever was), but it is worth it to reap the primary reward of lowering your cholesterol: namely, not dying from a heart attack or stroke.

If you are interested in staying alive, consider lowering your cholesterol as a healthy alternative to dying (usually a fairly permanent interruption in life).

Those trying to lower their cholesterol will be pleased to know that there are a few ways to do so, and below you will find a list of the top things that you can do to lower your cholesterol.

While it may not be easy to do so (nothing good in life ever is), it is much easier than having to figure out where the money is going to come from to pay for the hospital bill caused by your heart condition.

Living a long and healthy life is possible if you work on attaining good cholesterol levels in your body, so here are some of the top ways for lowering your cholesterol.

Learn about the Problem: One thing that keeps people from lowering their cholesterol is the fact that they have no idea what high cholesterol really is. In order to be certain that you can actually lower your cholesterol, take the time to study up on cholesterol and learn as much as possible.

Once you know what it means to have high cholesterol, visit your doctor and get a blood test to determine how high your cholesterol levels are. Get some advice from the doctor, read up on it, and get ready to start making some life changes that will help you lower your high cholesterol levels today.

Tip 1: Get off your rear and get in gear:

Exercise is one of the best things that you can do to get rid of your cholesterol problems. If you have high cholesterol, doing exercise will help to get your body working, your heart pumping, and your blood moving.

The moving blood will help to clear some of the cholesterol from your arterial walls, and the fact that you are burning energy will force your body to find more fat to burn from somewhere (hint: it rhymes with mole sterol).

Tip 2: Eat foods that are low in cholesterol:

Eating right is probably the most important thing you can do to lower LDL levels. All the good cholesterol foods that you eat will help to increase the levels of HDL cholesterol in your body, and higher HDL means lower LDL. The more of these good cholesterol foods you eat, the lower your chance of having a heart attack is.

Your diet is one of the most influential factors in your avoiding heart problems, and it is essential that you do what you can to avoid eating foods that will aggravate your heart and cause increased blood pressure and higher cholesterol.

There are many foods that are packed to bursting with nutrients that will cause cholesterol, and these foods are to be avoided at all costs. You can check out the High Cholesterol Foods page to find out exactly which foods you need to run screaming from (like a little girl, preferably).

However, you can’t only avoid the foods that are bad for you, but you have to actively strive to eat the foods that are actually going to be beneficial for you. There are many foods that you can eat to lower cholesterol, and the list of foods that you need to eat to lower your cholesterol can all be found on the Cholesterol Lowering Foods page.

You can also check out the How to Lower Cholesterol Naturally page to find natural ways to lower cholesterol, most of which have to do with eating the right foods. While all of the other things you can do to lower cholesterol will be important, few will be as important as eating the right foods and avoiding the wrong ones like the plague.

Tip 3: Stop smoking:

Smoking is something that everyone does to relax, but the bad news is that smokers stand a much lower chance of having sex (due to the fact that they smell like awful cigarette smoke, they have ashes on their clothes, and their teeth are stained yellow).

It may be cool to smoke in the movies (everyone still has perfectly white teeth even after smoking in the movies), but smoking in real life will quite literally kill you.

If the lung cancer doesn’t get you, the high cholesterol or high blood pressure may. Smoking weakens the walls of your arteries and makes it more likely that the accumulated plaque on the arterial walls will cause cracks, which can be incredibly serious.

Smoking also causes high blood pressure, meaning that your heart is already working hard without adding the extra strain of cholesterol to it.

However, putting down that cigarette (for the last time) is a great way to reduce the number of problems immediately. Within a few minutes of quitting, your blood pressure is no longer at risky, high levels. Within a day, the chance that you will have a heart attack goes down.

Within a single year, you have a 50% less chance of heart problems than you did when you were smoking. You will find that quitting is one of the best things that you can do to improve your overall health and lower your cholesterol.

Tip 4: Live a healthy lifestyle:

Your lifestyle contributes a lot to your overall health, as the amount of stress and pressure you have in your life will affect your blood pressure. Higher blood pressure means more of a risk of heart problems, and thus, you should do what you can to life a healthy lifestyle.

Sleeping four hours a night, drinking 18 cups of coffee, and working 90 hours a week doesn’t count as a healthy lifestyle, so find ways to cut back on just about everything that could harm your health.

Now, you have answered the question “What is Cholesterol?” and you know a bit more about it. Check out the other pages on this site for more in depth information, such as the Cholesterol Lowering Foods page for a list of great foods to eat or the Low Cholesterol Recipes page to get ideas for recipes that you can prepare at home.

Lowering cholesterol doesn’t have to be a challenge, but it is important enough that you can put more priority on it. Now that you understand it, you can take steps to deal with it.

Tip 5: Cut down alcohol

A great tip on how to lower cholesterol is to reduce the amount of alcohol you drink. Reduce doesn’t mean that you suddenly have to become a Mormon that swears off alcohol together, but it does mean that you can no longer drink like you are at a frat party. (Remember: if you can’t pronounce the world cholesterol without adding extra syllables, you have probably had too much to drink).

The reason that lowering your cholesterol is made possible by cutting down your alcohol intake is due to the simple fact that alcohol prevents your body from producing HDL that is important for getting rid of the bad cholesterol LDL.

By drinking less alcohol, you give your body a chance to produce more of the good cholesterol that it needs to “go downtown” on the bad cholesterol. However, reducing doesn’t mean cutting out altogether, but it just means that you should cut down the amount that you are drinking.

Most doctors will actually recommend having a glass or two of something alcoholic (usually red wine) a day, as that much alcohol is actually linked to an increase in the production of HDL.

Tip 6: Lose weight

One of the best natural ways to lower cholesterol is to shed those pounds that are clinging tightly to your gut, legs, and buttocks. Most of the people with high cholesterol are marked by a few extra pounds spread here and there around their body, and the excess weight is actually one of the things that will increase the body’s production of LDL while reducing the production of HDL that “takes out the trash”.

If you want to lower your bodies cholesterol levels naturally, find a way to lose that extra weight that is causing increased cholesterol production (preferably lose it and never find it again).

Consider going on a diet to help you lose weight, and try doing exercise that will help you shed unwanted pounds. Be prepared to do a lot of hard work, but know that the hard work will be well worth it when you get your cholesterol low.

Working to lower LDL is not going to be easy, and you are going to be tempted to cheat on your diet and exercise program. However, DON’T! Cheating is the first step to breaking your diet altogether, so resist the temptation to reach for that piece of fruit or that snack that is going to increase your cholesterol levels. Focus on losing the undesired weight and getting in shape in order to lower cholesterol levels.

Tip 7: Slow Down and Relax

Stressful lifestyles are exactly what you need to raise your LDL levels, and you need a stressful lifestyle about as much as you need your house on fire.

If you want to find one of the best natural ways to lower cholesterol, try cutting back on your work, taking more time to relax, and enjoying life more.

Stress causes the hormone cortisol to be produced, and cortisol causes you to feel hungry (thus making you more likely to snack on the wrong foods). By reducing the stress in your life, you are effectively reducing cholesterol by raising your HDL cholesterol levels. The more HDL cholesterol you have, the less LDL cholesterol remains in your body.

Tip 8: Get more Fibre

Fibre: Nature’s laxative and one of the most effective cures against cholesterol. One of the ways that the body gets rid of too much cholesterol is by sending it out the “garbage disposal”, and eating more fibre helps your body to digest the food you consume and send it through the digestive system more effectively.

However, fibre is also very effective at soaking up the cholesterol inside your body, as it absorbs the cholesterol and prevents it from being spread around the bloodstream. Once the fibre gets its claws into the cholesterol, it will effectively send it out the body’s garbage disposal system and thus lower the amount of cholesterol in your body.

Tip 9: Get the good fats rather than the wrong ones

Rather than eating foods that are high in saturated fats, try getting foods that contain lots of unsaturated and polyunsaturated fats. The foods that contain lots of these good fats will actually boost the production of HDL, thus effectively lowering the levels of LDL in your body.

While it may seem anathema to you to eat fats in order to lowering cholesterol (the by-product of fats), these natural fats found in foods like nuts, fish, and avocadoes will be incredibly effective at raising HDL and getting rid of LDL naturally.

Tip 10: Choose the right Carbs

Many people enjoy a good slice of white bread, a while baked potato, or some white rice for their meals, but these foods are basically empty carbohydrates that your body will turn into cholesterol (the bad kind). Carbohydrates are important for your body, but it is best to switch to carbohydrates that are low on the glycemic index.

Anything containing whole grains that have not been refined or processed is great for you to eat, and you will make serious strides in reducing cholesterol in your body by altering your diet to eat these low GI carbs.

Tip 11: Stop drinking coffee

Caffeine is one substance that is known to increase your cholesterol, particularly if you drink more than three or four cups a day (not only your cholesterol is at risk, but you will frazzle your nerves, mess with your body’s internal balance, and probably end up going completely insane with all the caffeine you are drinking).

If you drink more cups of coffee a day than you should (1 cup is best), you can raise your body’s cholesterol levels by as much as 10%, so cut down on coffee to lower cholesterol.

Diets To Lower Cholesterol

If you have been diagnosed with high cholesterol, then the best way to lower it down is by choosing diets to lower cholesterol levels. There are simple meals and adjustments that you could do in order to make yourself better in order to avoid major heart problems and other medical conditions related with high cholesterol.

The truth is that in the diets to lower cholesterol method you can still eat all kinds of food. The goal is just to reduce the portions and to eat a balanced meal, if you have been accustomed to eating fast food meals like burgers, soda, French fries, pizza, donuts, hotdogs and instant foods like noodles and ham then it is about time to open up your cooking book recipe and learn to cook and eat healthier foods.

Some Basic Diets to Lower Cholesterol

You can add more vegetables on the menu especially carrots, tomatoes and beans for soluble fibre and more fruits instead of sugary snacks.

Start the day with eating oatmeal. Make more tasty and interesting by including a bit of honey and strawberry or banana. Instead of eating ham or bacon, replace your breakfast with oatmeal and learn of new ways to make the taste more interesting.

For lunch, you can eat tuna, sardines or salmon at they contain a lot of omega 3-fatty acids that can help you grow new brain cells and lower down your cholesterol.

For dinner, you can cook up pasta that is rich in tomato sauce; tomato sauce is rich in anti-oxidants as well as omega 3 fatty acids.

Never skip a meal. In fact, skipping a meal can jeopardize your metabolism. When aiming for lower cholesterol levels, the goal is to choose the right kinds of food to eat and not to avoid everything. You can still eat burgers and fries once in a while but in moderate portions.

You can also learn Asian cuisine, from Korean to Thai food, as they provide more vegetables on the menu, the spicy food Kimchi can be made up of cucumber, radish and other vegetables. Inspire your appetite without necessarily eating too much fatty foods.

Instead of eating meat like too much beef or lamb, choose to eat tofu instead. Tofu can be cooked in several ways and if you are good it can really taste like meat. It can help you with your goal to lower down your cholesterol.

During snack time instead of eating processed foods, those that contain too many preservatives like junk foods and instead of eating pizza that has way too much cheese and meat or choosing to eat donuts, choose to eat fruit salad instead.

Combine several fruits like grapes, strawberries, mango, banana and other fruits that you fancy and then place some yogurt and honey instead of using milk and sugar.

Yogurt has also been proven Diets To Lower Cholesterol levels and is proven to make the stomach feel better and increases the strength of the immune system of the body.

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