Lower Cholesterol Level Diets
If you have recently come to discover that your cholesterol level is very high and you are at risk of it increasing, than look no further than your dietary and physical lifestyle. Cholesterol puts you at risk because there are two types that you have within your body. Your liver produces a natural cholesterol which is a plasma like substance that runs through your blood stream, sending vitamins and nutrients to your cardiovascular system. The kinds of fat that we digest are "bad" fats, also known as low density lipoproteins or LDL. If your cholesterol has been tested and you are at risk, than you have too many LDLs and your body is running on overload. You need to increase the number of good cholesterol that your body produces, known as high density lipoproteins or HDL, to improve your health. You can do this easily and functionally by having diets lower in cholesterol, and by having a routine workout. They are the pillar to your cholesterol and if you do not maintain one of them, than it is likely that improving the number of HDLs will be a long process. Beginning your diet is recognizing what types of foods you can and cannot eat, you will have to start substituting foods.
The foods that are affecting your cholesterol level are very high in saturated fat. A short list of foods that are very high in saturated fat: meats, dairy products, eggs and foods that are fried or processed. By cutting out these calories you will decrease the number of low density lipoproteins immediately, and your arteries will begin to unclog. Your goal is to keep your body producing a natural cholesterol, and you can maintain that by substituting foods that are high in fiber, protein and whole grains. Vegetables should be included in your diet along with poultry. If your diet of high saturated fats has been going on for quite some times, than the first few months that you begin to diet are very important. You must filter these foods immediately, and start exercising. Again, don't forget that your diet and physical activity go hand in hand with each other. Depending on your weekly schedule you may cook, eat out or have someone cook for you. It's important to frame how you eat your meals and adjust accordingly. If you cook a lot then you know not to include butter in your frying pan, and avoid grease. You can substitute olive oil for butter and it will increase the number of high density lipoproteins that you are digesting. If you eat out often then avoid eating meats altogether and aim for a meal that includes vegetables instead. If you are too busy to cook, before every week look at what your schedule will be like and carry around smart meals with you. Smart meals are a great solution to being busy and eating good portion sizes which is also necessary in your diet. This speeds up your metabolism and will help to unclog your arteries that much faster.
Take into account how often you are drinking alcohol and or ingesting nicotine into your system. Nicotine can be very deadly and increase your risks of heart problems if you have a poor cholesterol. Nicotine actually increases the bad cholesterol in your body, and makes your arteries clog up faster than they would by merely eating bad foods. Cut cigarettes and tobacco out of your diet along with heavy drinking. Drinking alcohol in moderation is OK and healthy in some cases, but doing it every day and binge drinking can then be a threat to your health and ruin the workout that you have done within the past week, and cancel out the diet that you have been on.
There isn't an exact number for a "normal" cholesterol, but a range that is healthy for your age. Age does not play a part in having cholesterol, because if you are getting older and still maintaining your health then it is likely that you won't be effected by bad cholesterol. Unfortunately, this can effect young children and teenagers; it is also more prone in certain races, such as the African American race. African American women are the most prone to having an unhealthy cholesterol level, more so then Caucasians who are the next most prevalent to it. Being aware of whether or not it runs in your family is essential so that you can be tested for it at an early age, and if it doesn't run in your family you should still get tested for it every 5 years after the age of 20.
Diets lower your cholesterol along with aerobic exercise, less drinking and smoking and less stress! You do have the resources to lower your count of low density lipoproteins, but it is up to you whether or not you will keep taking care of yourself. You have the capability of leading a long and healthy life with people that you care for, but avoiding your health problems will decrease the number of years that you live. Don't be another statistic, and start taking action now. All that it requires is the right state of mind- so get in it!