High cholesterol can become a serious medical condition if left untreated over time.
While it is not a direct link, high cholesterol is considered to be one of the leading risk factors for heart disease, one of the leading killers of adults around the world.
High cholesterol is typically defined when the total number reaches above 200 mg/dl.
Under 180 mg/dl is considered to be the optimal level for an individual's cholesterol. Cholesterol is divided into 2 primary components; HDL and LDL.
HDL is commonly referred to as the "good cholesterol" as it can aid the body in the removal of harmful cholesterol. Individuals should strive for a higher HDL number. LDL refers to the �bad cholesterol' in the body. Both numbers play a factor, but when total cholesterol is measured, it is important to review both numbers.
Some people have high cholesterol due to hereditary factors, while others have high cholesterol due to their lifestyle choices.
If the cause for high cholesterol is determined to be hereditary, physicians in most cases will prescribe dietary changes and prescription medication in an attempt to lower it.
In the event an individual's cholesterol becomes too high due to lifestyle choices, there are steps that can be taken to proactively lower it.
Dietary Changes to Lower Cholesterol
One of the leading contributors to high cholesterol is eating a diet that is high in fats, and in particular, animal fats.
When people eat high quantities of beef, poultry, and pork as well as foods made out of animal fats such as butter, ice cream or cheese, they often have high cholesterol numbers over time.
In addition to animal fats, individuals can build a high cholesterol number through the ingestion of saturated fats like coconut and palm oils. These oils may be used to create a variety of common daily foods or meals. Eggs have also been linked to high cholesterol counts.
While some foods have been linked to high cholesterol counts, everyone's bodies will respond differently when these foods are ingested.
For example, two individuals could eat the exact same diet over time, where one builds a high cholesterol count and the other does not. The primary reason that there is variance is heredity and how one's body processes fats.
In addition to worrying about the total cholesterol number, there are foods that have been shown to increase the HDL, or good cholesterol number. Foods such as fish which contain DHA, omega 3 fatty acids and EPA have shown to protect the body against heart disease when they are added into the daily diet.
There are foods that have been shown to lower the body's cholesterol when added to the diet regularly as well.
For example, fiber has been shown to have a direct link to lowering cholesterol. In particular, soluble fiber found in oats, beans, and fruit pectin has shown promise in the fight against high cholesterol.
Grain fibers also found in common foods such as oatmeal have shown to be beneficial. Oat bran has also been shown to have positive cholesterol reducing effects.
Lifestyle Changes
In addition to focusing on a healthy diet, there are also some lifestyle changes that have been shown to reduce cholesterol.
One of the most beneficial lifestyle habits that a person can engage in is regular exercise. Walking, running, biking and other cardiovascular exercises when participated in regularly can reduce cholesterol in the body. For individuals that do not currently exercise, it is recommended to start an exercise routine slowly and to work up to 3-5 times per week of 20-30 minutes.
Over time, you can focus on increasing intensity and duration to improve your overall health and to reduce your cholesterol. It is important to speak with your physician before beginning any exercise routine.
Maintaining a healthy weight is also crucial for managing and lowering cholesterol. When an individual is obese, their overall risk for heart disease is increased.
But, when you lose weight, your body's ability to produce bad cholesterol is also reduced. Maintaining a healthy weight overall is important for not only an optimal level of health, but for lowering and maintaining cholesterol levels.
Smoking has been linked to increased risks of heart disease, which is also heightened when an individual has high cholesterol.
High cholesterol can be managed through proper dietary choices and healthy lifestyle habits. In cases where high cholesterol is hereditary, individuals may need to add prescription drugs to their daily routines in order to improve their overall cholesterol level.
The best medicine is to act in a proactive manner, eating a healthy diet, participating in a regular exercise routine and ensuring that you stay away from habits that are not healthy.
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