4 Simple Ways To Keep Your Cholesterol in Check

Most people know that high cholesterol levels are associated with clogged arteries and increased risk of heart attacks. Heart disease is the biggest killer of both men and women, so high cholesterol levels are of concern to everyone. While you do need a certain amount of cholesterol for proper cell functioning, high cholesterol is a very common problem. One form of cholesterol, high density lipoprotein (HDL), is actually beneficial because it helps clean bad cholesterol from the bloodstream.

But high total cholesterol and low density lipoprotein (LDL) cholesterol are problematic. Eventually, arteries can become clogged enough that blood flow is restricted. Clogged arteries leading to the heart can result in heart attack, while clogged arteries leading to the brain can result in stroke. Clogged arteries leading to the lower legs can actually result in gangrene and the need for amputation. So clearly, high cholesterol is not a trifling matter.

Luckily, there is a lot that the average person can do to reduce high cholesterol levels without resorting to prescription drugs. It is possible to significantly lower heart disease risk by making some basic lifestyle changes. Here are some tips for controlling your cholesterol levels.

1. Find out what your cholesterol levels are. You may be one of the more than 100 million Americans that the American Heart Association estimates who has high cholesterol. High cholesterol alone doesn't cause symptoms until arteries start to become blocked. Getting your cholesterol checked involves a simple blood test that can be done by a general practitioner. The test checks for total cholesterol, and levels of HDL, LDL, and triglycerides (another circulating fat). The average adult over age 20 should have a cholesterol test every 5 years.

2. Understand what your test results mean. All numbers are given in milligrams per deciliter (mg/dL). Total cholesterol should be under 200 for best health. 200 to 240 is considered "borderline high," while numbers above 240 are high. Your LDL number should be 130 or less, and your HDL number should be 45 or above. But these are only guidelines, and your physician will interpret your cholesterol numbers based on your particular medical history, age, and sex.

3. Choose healthier foods. You don't have to eliminate red meat, eggs or dairy products, but by cutting down on them, you can reduce cholesterol. When it comes to fats, saturated fats are the most dangerous, and are found in meats and full fat dairy products. The polyunsaturated and monounsaturated fats found in vegetable oils are healthier for cooking than using butter or lard. Reducing high cholesterol foods and adding fish, vegetables, fruits, and high fiber foods will help you keep your cholesterol in check.

4. Stop smoking, lose extra pounds, and exercise more. Quitting smoking is one of the single healthiest things you can do. Smoking causes your arteries to be able to build up plaque more easily, so quitting can greatly help your arteries. Exercising moderately for half an hour, 3 times a week can improve fitness and circulation. Even losing just a few extra pounds can make a real difference in your health, including lowering cholesterol levels. All these will cut your risk for heart attack and stroke.

If you take these steps and still have high cholesterol levels, it is possible you have a genetic predisposition to high cholesterol. When diet, exercise, and other lifestyle changes aren't enough, physicians can prescribe drugs that can help bring cholesterol levels down.

If your interested in knowing more about highcholesterolfoodsblog.com high cholesterol foods and how you can avoid them, then please check out my blog.

I also recommend you this article: highcholesterolfoodsblog.com/4-easy-ways-to-keep-your-cholesterol-in-check 4 Tips Reduce Cholesterol.