The overall main goals for lowering cholesterol levels is actually to lower low density lipoproteins (LDLs) while increasing high density lipoproteins (HDLs). Lowering the presence of low density lipoproteins has been medically proven to decrease overall risk for the development of artery hardening, heart disease, and heart attacks.There are many ways to lower your low density lipoprotein counts while additionally increasing your high density lipoprotein counts.
1. Whole Grain Foods
Whole grain foods are associated with lower LDL levels and higher HDL levels. Whole grain products are widely available and include, oatmeal, certain breads and cereals, pasta, and rice.
2. Soluble Fiber Intake
There exists a wealth of data supporting the intake of soluble fiber with healthier levels of both LDL and HDL cholesterol levels. Fiber is found naturally in many foods, including oatmeal, cereals, yams, potatoes, beans, carrots, eggplant, and peas.
3. Limit Fat Intake
Fats are converted into cholesterol . By limiting fat intake, you are also limiting the amount of fats within the blood responsible for cholesterol production. Fats are also typically high in calories, which can lead to a decrease in weight due to fat storage. It is also important to recognize the difference between types of fats. Mono saturated and poly saturated fats are preferred while trans fats should be avoided.
4. Protein Intake
Proteins are required by the body for the construction of amino acids. The body is not capable of producing all amino acids naturally, but some must be supplemented through the food we eat. In this manner, proteins are essential to the proper functioning of the body, and can lead to decreased LDL cholesterol levels.
5. Exercise
Exercise is responsible for increases in high density lipoproteins. Exercise can be achieved on a daily basis in a variety of ways, but it is suggested that a minimum of 30 minutes of exercise be accomplished five days per week. If overweight, a lowering of your weight typically decreases LDL cholesterol while increasing HDL cholesterol in addition to decreasing the rate for development of coronary artery disease.
6. Quit Smoking
In addition to lung damage, smoking is strongly correlated with damage to the lining of coronary arteries. Damaged arteries are more susceptible to the build up of cholesterol on the walls of the arteries.
7. Alcohol Intake
Scientific evidence has lead to a connection between alcohol and cholesterol levels. Alcohol , provided to the body in small amounts, can actually raise high density lipoproteins. However, this can also be achieved with adequate amounts of exercise, as alcohol contains little nutritional value with calories.
8. Make Wise Substitutions
High cholesterol is typically associated with poor dietary and lifestyle choices; however there are intelligent choices that can be made on a daily basis. By making wise substitutions, it is possible to gain the essential amino acids, vitamins, and minerals on a daily basis, in addition to antioxidants and omega 3 fatty acids.
Cholesterol is a natural component of the blood system. Maintaining healthy cholesterol levels is important, as the presence of too much cholesterol increases the risk for diseases that can be life threatening. There are ways to control, maintain, and decrease your levels of cholesterol. Take the initiative, educate yourself, and take care of your body.
http://www.webmd.com/cholesterol-management/cholesterol-faq
http://www.mayoclinic.com/health/high-blood-cholesterol/DS00178
