How to Get Rid of High Cholesterol

Contrary to what most people think, cholesterol itself is not bad; in fact, cholesterol is a very important part of the human body's functions. It helps in the maintenance and building of cell membranes and hormones. Cholesterol is carried through the bloodstream by two types of proteins: the low-density lipoproteins (LDL) and the high-density lipoproteins (HDL). Among the two, it is the LDL that leaves the fat on the walls of the arteries and deposits it in the body tissues. The HDL, on the other hand, transports the cholesterol to the liver, where it is excreted. Because of this, LDL is also called "bad cholesterol" and HDL, "good cholesterol." To be considered not at risk, your total cholesterol level should be less than 200 mg/dL (milligrams per deciliter) and your total cholesterol-to-HDL ratio should be below 4.0.

Too often, there are no obvious symptoms of high cholesterol levels until it becomes serious, like when you start showing symptoms of atherosclerosis or some other coronary heart problem. Leg pains can also manifest when the arteries and veins in the legs are clogged by plaque and fat. The scary part is anyone can develop high cholesterol, although there are people who are more likely to get it due to either a genetic disorder or a disease. As such, it is advisable that you have a simple blood test called a lipoprotein profile at least once every five years in order to check if you are at risk of getting high cholesterol.

What if you're already diagnosed with high cholesterol? Is there hope for you to get it back to normal levels? Can you get rid of it? Fortunately, with some simple lifestyle changes and professional help, high cholesterol is a manageable problem.

Know where you stand-get your cholesterol level number. The first step to getting rid of high cholesterol is to have an idea of what your actual cholesterol number is. This goes a long way in helping you and your physician devise a plan and steps to get rid of your high cholesterol. As mentioned earlier, the test for this kind of procedure is called a lipoprotein profile. In this test, you are required to fast for at least 9 to 12 hours. A small amount of blood (about five milliliters) is drawn from you and then its lipoproteins are measured in milligrams per deciliter (mg/dL) of blood. For a normal adult, the desirable figures are as follows: total cholesterol level (TCL) should be less than 200 mg/dL, HDL should be more than 60 mg/dL and the LDL should be less than 100 mg/dL.

One other important reason to know your number is that your physician will be able to adjust any treatment or program you are currently in, since not everyone responds to all treatments in exactly the same way. A customized program by your physician will ensure that you get rid of your high cholesterol in the safest and most efficient way possible since it will be tailored specifically to your needs.

Limit your intake of bad fats. The word "fat" does not automatically equate to "bad cholesterol". Fat is actually an essential part of the body's metabolism. When broken down, fat produces glycerol that is converted into glucose by the liver for energy.

Like cholesterol, there are also "good fats" and "bad fats." Good fats are called unsaturated fats, coming in both polyunsaturated and monounsaturated versions. Unsaturated fats are obtained from plants, like vegetable oils, seeds and nuts. According to studies, when these unsaturated fats are consumed instead of carbohydrates, LDL levels decreased while the HDL levels increased.

The fats that you want to limit are called the saturated and trans fats. Saturated fats are mainly found in animals. Food products like meat, whole-milk dairy (like cheese and milk), poultry skin and egg yolks are all saturated fats. In plants, coconut and palm oils have saturated fats. In general, saturated fats raise the overall cholesterol level. This means that both HDL and LDL are raised. While the net effect totals to negative, it is always wise to limit the consumption of this kind of fat.

Trans fats (or trans fatty acids) are found in commercially processed dairy products like margarine, as well as processed foods and snacks. They are even worse than saturated fats because they raise the LDL and lower the HDL, increasing the risk of plaque build-up. It is recommended that trans fats be totally eliminated from your diet.

Introduce fiber to your diet. Fiber is essentially carbohydrates that cannot be digested by the body. They are mostly present in plants that are consumed for food, like fruits, vegetables and grains. They are classified into two types: soluble and insoluble fiber.

For some time now, studies have shown that a high intake of fiber results in a significant decrease in coronary ailments. In particular, cereal fiber seems particularly beneficial. Another study has shown that soluble fibers, in particular, are more effective in reducing cholesterol, with soluble fibers decreasing LDL by at least five to ten percent.

Exercise. Exercise has already proven time and again to have great benefits to the body. Countless research has shown that exercising every day, even moderately, significantly reduces the risk of getting heart-related problems. You don't even have to go to a gym or subject yourself to rigorous workouts to reap its benefits. Just regular brisk walking every day for at least half an hour is enough to get your LDL down to at least 5%.

A high cholesterol level is not a cause for alarm as long as you know what to do. Keeping a healthy lifestyle, exercising regularly and monitoring the kinds of food you eat every day will go a long way to making sure you do not succumb to heart failure or stroke one day.

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