What is Cholesterol?
Cholesterol is a waxy substance manufactured in the liver and distributed by the blood throughout the body. Your body makes all the cholesterol it needs on its own. Additional cholesterol comes from animals and is called dietary cholesterol. That cholesterol is high in saturated and trans fat which can elevate cholesterol levels by causing your liver too make more cholesterol than it normally would. It is said that oils high in cholesterol include tropical oils such as palm oil, kernel oil and coconut oil. Coconut oil is a bit controversial as some feel that coconut oil is good HDL cholesterol and has a number of great health benefits. The refined fragranced coconut oil is the bad kind that can cause cholesterol to be elevated.
Cholesterol is important to brain and nerve functioning and needed by every cell structure. It latches to lipoproteins in the blood so it can be transported successfully.
There are 2 types of cholesterols:
LDL – Low Density Lipoproteins is the bad cholesterol that we do not want in the body. This grabs fat and deposits into the arteries. LDL are the main carriers of cholesterol through the blood. It is known as bad cholesterol because it encourages cholesterol to sit in the arteries and causes plaque to form on arterial walls.
HDL or High Density Lipoprotein is called the good cholesterol. It carries the cholesterol away from the cells and back to the liver. There it is broken down and removed from the body. If there is too much cholesterol for the HDL to break down, then plaque is formed by the excess and sticks to the arteries and will eventually cause heart disease.
Cholesterol levels depend highly on diet as well as genetic make up. Foods with High cholesterol and saturated fats will elevate cholesterol levels. While a diet low in saturated fats, the intake of proper vitamins and proper exercise can help to decrease cholesterol levels.
Remedies
High Cholesterol has no symptoms. A blood test detects your cholesterol levels. Some people are predisposed to high cholesterol as a result of genetics, some due to their lifestyle and lack of exercise. High cholesterol can be controlled by doctor prescribed medications, diet and exercise.
Fish
To lower your level of LDL cholesterol and harmful triglycerides, Omega3 fatty acids can help. Foods like sardines, salmon, tuna and mackerel can be beneficial. You can also opt for a fish oil supplement. Consult your physician for adequate dosage. I personally like Solgar – Triple Strength Omega 3 EPA & DHA 950 Mg, 100 Softgels. They are gluten and soy free.
Olive Oil
Olive oil is a good replacement for butter and other fats. It is rich in antioxidants and can lower the LDL without compromising the good HDL cholesterol that removes the LDL cholesterol from your arteries.
Fiber
High fiber foods can reduce high cholesterol levels. These foods include whole grains, beans, fruits and vegetables. Black beans are considered a very good source of fiber. Some fiber is said to bind to the Cholesterol in the digestive tract which prevents the LDL from being absorbed in the body. Others believe fiber takes the place of higher cholesterol foods in the diet.
Nuts
Consumption of nuts can lower LDL and keep arteries healthy. They are rich in what is considered good fats (saturated and polyunsaturated fats). It can be a healthy replacement of saturated fats such as cheese or cream.
Avocado
A palatable way to lower cholesterol is by consuming Avocado. They are rich in vitamins, minerals and monounsaturated fats which help reduce the bad cholesterol in the blood. LDL levels are significantly reduced by eating one avocado a day, according to the journals of the American Heart Association. Having more than one avocado a day can lead to high caloric intake.
Exercise
We all know that exercise is good for our health. Staying active everyday can improve cholesterol levels. Just 30 minutes of exercise a day, five times a week is recommended by the American Heart Association ( AHA) for general health. To lower the risk of high cholesterol, AHA suggest 40 minutes of medium to vigorous intensity exercise or activity 3 – 4 times a week.
If you make exercise part of your daily regimen, it won’t feel like such a chore. Some of the simplest things you can do are things you are probably already doing such as walking. Walking in itself is such great exercise. When at work our out and about, take the stairs instead of the elevator. Jogging, Gardening, playing with kids, or even walking your dog are all ways to get a work out in.
If it is hard for you to get out, having something like a folding Murtisol 1100W Folding Treadmill Good for Home/Apartment Fitness Compact Electric Running Exercise Machine with Safe Handlebar and LCD Display Easy Control makes it easy to walk , jog or even run at home. If you are looking for something a little more stretchy and low impact Yoga for Beginners Deluxe 6 DVD Set: 8 Yoga Video Routines for Beginners. Includes Gentle Yoga Workouts to Increase Strength & Flexibility is another good way to get a good work out from the comfort of your home.
Tips for Exercising
Whatever activities you choose, try to make a consistent effort.
- Start off slow. Remember the AHA recommendation of 40 minutes, 3 – 4 times a week to reduce cholesterol levels
- Select the same time frame each time your work out
- Set a goal
- Having variety makes it interesting. Choose different activities or even location each time
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