Cholesterol, when excess in the body can lead to a myriad of health
ailments. It may cause plaque build-up and clog your arteries and
ultimately lead to cardiovascular diseases, heart attacks, strokes and
more. Crazy, right? If you want to know how to best protect yourself
from plaque build-up, then make sure to check the tips below for ways to
lessen your body’s cholesterol deposits.
Usually a doctor will order a cholesterol test, and when the results are
out, the doctor will take a look at a few numbers.
LDL (low density lipoproteins). This is what is referred to as the
“bad” cholesterol and is well-linked to the development of heart
diseases also if left UN-treated for long periods of time. So, if you
happen to have high LDL levels, relax, you still have time to reverse
this process and lower your results. For healthy people, usually the
goal is to have LDL levels of less than 130.
HDL (high density lipoprotein). In contrast, this is the ‘good”
cholesterol. Exercising regularly and proper weight maintenance helps
increase this number. The goal here is to get an HDL level of more than 40.
Triglycerides. Another type of “bad” cholesterol and is typically seen
as elevated with people who consume a high carbs or high fat diet. The
therapeutic goal for healthy adults is less than 150.
Total cholesterol is the combination of both your good and bad
Ways to Lower Your Cholesterol Levels Minus the Medications
Now that you’re familiar to the fact that high cholesterol levels need
your attention, then you might as well employ some strategies to lower
those numbers. There are of course medications that can help you achieve
your goal, but if you want to do it the natural way and without the use
of any maintenance pills, then please feel free to discuss the following
tips with your doctor before proceeding with your plan.
1. Limiting your total cholesterol.
Your daily cholesterol threshold should be no more than 100 mg. Make sure to keep count of your intake by reading the labels of the food you eat. If reading labels is not your forte, ask a dietician’s help for some explanation and basic know how.
2. Steer clear of trans fat. This kind of fat is mostly included in
processed and fried foods, and sweets. Your daily diet should
contain as little amount of trans fats as possible to get your
cholesterol levels lowered.
3. Limit your saturated fat intake. Your saturated fat intake should be
no more than 5% of your total caloric intake for the day. That’s
roughly 10 grams a day for most people.
4. Limit carbohydrates. Make sure to eat a complete and balanced diet.
Eat complex carbohydrates that are easier to metabolize by the body
like brown rice and whole wheat breads instead of white ones. Lesser
carbohydrate intake will help lower your cholesterol levels and can
aid in achieving your weight loss goals too.
5. Increase fiber intake. For adults, the daily recommended fiber
consumption is a minimum of 5 servings of fruits and vegetables
(around 25 grams fiber). Fiber can also be found in oats, barley,
fortified cereals and whole wheats.
6. Limit alcohol consumption. This is a big source of fats and
triglycerides, not to mention calories which can make you gain
weight. So make sure that you limit your drinking, and if you must
drink, op for red wine which is a much healthier alternative to beer.
7. Consume Non-fat dairy.
8. Eat plant-based proteins such as tofu, soy beans and more.
9. Shed excess weight.
10. Exercise and strive to lead an active and healthier lifestyle.