Ways to lower your cholesterol : this is not rocket science !


Before we look at ways to lower your cholesterol let's define the nature of the beast. Cholesterol is a soft, waxy substance present in all parts of the body including the nervous system, skin, muscle, liver, intestines, and heart. It is both made by the body and obtained from animal products in the diet.

Cholesterol is manufactured in the liver for normal body functions including the production of hormones, bile acid, and Vitamin D. It is transported in the blood to be used by all parts of the body.


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Dietary cholesterol is present only in foods of animal origin (not in foods of plant origin).

Cholesterol is found in eggs, dairy products, meat, poultry, fish, and shellfish. Egg yolks and organ meats (liver, kidney, sweetbread, and brain) are high in dietary cholesterol. Fish generally contains less cholesterol than other meats, but some shellfish is high in cholesterol.

Foods of plant origin (vegetables, fruits, grains, cereals, nuts, and seeds) contain no cholesterol. Fat content is not a good measurement of cholesterol content. For example, liver and other organ meats are low in fat but very high in cholesterol. Therefore a higher proportion of that type of food is certainly part of the list of ways to lower your cholesterol.

Reasons to look for ways to lower your cholesterol

Excessive cholesterol contributes to atherosclerosis and subsequent heart disease. The risk of developing heart disease or atherosclerosis increases as the level of blood cholesterol increases.

The recommeded level for total cholesterol has been lowered in the past few years. Depending on the laboratory, either less than 200 or less than 190 milligrams per deciliter (mg/dl) is considered "desirable" because that level carries the least risk of heart disease.

When the level is above 200 mg/dl, the risk for coronary heart disease increases. It is also important to know the levels of High Density Lipoprotein (HDL, also known as the "good cholesterol") and Low Density Lipoprotein (LDL, or "bad cholesterol"). You must consult your health care provider to measure and discuss your cholesterol profile.

Ways to lower your cholesterol

Ways to lower your cholesterol levels include eating less than 30% of the total daily calories from fat. Of that 30%, less than one-third should be from saturated fat and not more than one-third should be from polyunsaturated fat. At least one-third of the total fat calories should be from monounsaturated fat. Less than 300 milligrams (mg) of dietary cholesterol per day should be consumed. Geez !! That's a bit complicated !!

Lower-fat diets may appropriate ways to lower your cholesterol in some cases but require careful follow-up from a physician and dietitian. However, for most people cutting out eggs and butter will have minimal impact on cholesterol levels. What is more important is that you stop eating margarine (which is full of transfats... yes, even the so called 'healthy' margarines with the 'heart' tick... amazing what a good donation will get you). Also reduce your intake of refined and processed foods which are full of hydrogenated fats and oils as well as transfats. These are MUCH more dangerous than the saturated fats in butter and eggs which your body can handle and indeed needs.

Our personal approach for ways to lower your cholesterol


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