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You may have been to the doctor for a yearly physical recently and been told that you have high cholesterol. Or maybe you have just been seeing the reports on the news regarding how bad cholesterol can be for your heart. Unfortunately, although the word is thrown around by doctors and throughout the news media, many individuals don’t have a good grasp on exactly how it is defined?
With that in mind, cholesterol is defined as a soft substance that is found in the fat of the bloodstream. Although we only hear the definition in conjunction with high cholesterol, a medical condition, it is actually an important substance in the bloodstream that helps to regulate cell membranes and even helps in hormone function. |
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How can I avoid high cholesterol?
But, too much of a good thing can mean an increased risk of coronary heart disease, or other heart related illnesses. Because cholesterol cannot dissolve in the blood on its own, it needs lipoproteins, cell carriers, in order to help. The two main types of lipoproteins a doctor will discuss with you are LDL, low density lipoproteins, and HDL, high density lipoproteins.
LDL is usually the biggest concern for doctors, often called “bad” cholesterol, as it is the carrier that is most likely to allow a build-up in the heart or near the brain. Over time this can lead to a heart attack or a stroke, if LDL builds up in the brain. High LDL levels are considered 160 mg/dL, although doctors will suggest that anyone with high cholesterol to try and keep their cholesterol level under 100 mg.
Good cholesterol, or HDL, usually does not pose as big of a threat because it is known to carry cells and plaque build-up out of the body, keeping potential damage to a minimum. With this in mind, doctors will usually test to ensure that you have a high HDL level, usually over 50 mg. A lower cholesterol level in this case means you are at a greater risk, as this will leave you vulnerable to LDL level build-ups.
What most individuals don’t understand is that cholesterol is naturally produced in the body, as the liver typically produces up to 1,000 mg a day on its own. This means it does not need to be ingested, although the American diet consists of a great number of foods that also contain cholesterol. This substances is in all foods from animal sources, such as egg yolks, red meat, chicken and even dairy products.
If you are concerned that your LDL is too high and your HDL is too low, there are several things you can do to help prevent or control the levels without medication. The first is limiting the intake of foods from animal sources, as well as foods with saturated fats, and to increase the intake of fruits and vegetables, which don’t contain cholesterol.
As well, some research suggests that a number of individuals actually produce HDL when they exercise, as well, this will help to keep the heart and circulatory system strong. Other research suggests that smoking negatively impact HDL levels, so it is suggested that cigarette smoking be limited.
There are actually some research reports that suggest moderate alcohol consumption can increase HDL levels, but only 1-2 drinks every few days. Other reports suggest that too much alcohol can have a negative impact as well. Whatever the case, the American Heart Association recommends keeping the food intake of cholesterol below 300 mg a day in order to prevent heart disease. For those who already have heart disease, the intake should further be reduced to 200 mg a day.
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