Lowering Cholesterol With Diet

There are more than an estimated 110 million Americans that are diagnosed as having high cholesterol levels in their blood. There are also many more with high cholesterol who are not aware of having a high cholesterol. High cholesterol is among the biggest cause of heart attacks and stroke. The individual with risk factors for heart disease will  be severely more at risk for having a heart attack or stroke if they also have a high blood cholesterol level.  

There are two forms of cholesterol, a good form and a bad form. The good form of cholesterol is called HDL for high-density lipoprotein, and the bad form, LDL for low-density lipoprotein. What makes HDL the good form is that it is transported to the liver, and from there it is broken down and disposed of by natural means. In comparison, LDL is deposited on the walls of the arteries. These deposits cause the arteries to become narrowed or occluded causing a lessening of the blood to floe through these arteries. Depending on the artery or arteries that are occluded, a heart attack or stroke can ensue. A heart attack can also be caused if apiece of plaque on the artery wall breaks off and travels to the heart shutting off its blood supply.  A stroke occurs if the piece of plaque travels to the brain. It can also travel to the lungs, or to lower extremities.  

It is extremely important that everyone know what his or her cholesterol levels are. Even children should be tested. It has been found that more and more children now have high cholesterol levels. The sooner steps are taken to correct the condition the better it will be to prevent the dire consequences it will have on the body.

 Normal readings should be 200 mg.dl and lower of total cholesterol. The cholesterol is then broken down to obtain a reading for the HDL and the LDL. Once you have the readings from the lab tests, you can then determine the complete cholesterol status. The HDL should be 40 mg.dl or higher. The LDL should be 100 mg.dl or lower. These numbers are just averages and are not cut in stone. Other factors will always nee to be taken into consideration by your healthcare provider, such as the risk factors for heart disease that are involved. An example would be the patient who has had a heart attack or chest pains (angina); a reading of 70 mg.dl would be more acceptable.

 Once you know your numbers, and depending on how good or bad they are, you can then take the proper steps to correct and improve them. It is always better to try to improve your cholesterol readings the natural way before you start taking the statin drugs that will be prescribed by your healthcare provider. These drugs are better kept as a last resort.

 Starting a cholesterol reducing diet should start by determining how many calories you should have on a daily basis. The amount of calories will help maintain a normal weight. To determine the calories you need, check the article in the Journal Index titled “What Should I Eat Today”, dated 0/19/04. Reading this article will give you very good start on the type of diet you should have. In it you will also find the formula for determining the amount of calories best suited for your type of body.

 Acquaint yourself with food s to avoid. Amongst these are the trans fats and saturated fats. Read the labels on foods and learn to interpret them correctly. Follow a diet low in fat. You should only have 30 percent fat in your diet on a daily basis. Saturated fats should be replaced with monounsaturated fats, such as nuts, olive oil and olives. Saturated fats are fats found in red meat, coconut oil, shortening and dairy products. Instead, use polyunsaturated foods, such as fish, seeds nuts and vegetable oil. Fiber should be included in your diet. Fiber is found in vegetables, fruits and whole grains. Fish should be included in your diet at least once or twice a week. Fish oils contain the omega-3 fatty acids that help reduce the LDL cholesterol levels.

 In summing up, this article is meant to show the importance of knowing your total cholesterol, including your HDL and LDL levels. Without knowing these figures you are always at risk for cardiovascular, pulmonary, and circulatory complications as well as heart attack or stroke. If knowing your numbers and they show you are at risk, it is never too late to start a corrective diet.