In the past it was believed that the way to lower cholesterol was simply a case of eating fewer eggs and reducing fat intake, but it seems that it is a lot more complicated than that. Great thing is there are more ways to bring good and poor cholesterol in line.
Eat More Great FATS
Monounsaturated fats, found in avocados, nuts, and olive oil, reduced poor cholesterol (LDL) without bringing down good cholesterol (HDL). Replace butter with olive oil, use skim milk rather than whole and consume lean meat.
EGGS ARE OK
Eating saturated fat is what raises blood cholesterol the most, and eggs are low in saturated fat. Therefore, eggs are ok to consume. Eggs are superb sources of nutrition. But two groups of individuals are sensitive to eggs. If both cholesterol and triglycerides are higher, eggs ought to be avoided. They ought to be skipped as well if a individual has an inherited lipid disorder. Usually, this little group of individuals have extremely poor cholesterol amounts at an unusually young age, which means their bodies cannot handle cholesterol properly.
WATCH OUT FOR Trans Fat
More than any other food, saturated fats stimulates the liver to produce LDLs. But there’s another poor fat to watch out for. Trans-fatty acids (TFA) are produced when unsaturated fat is chemically processed, which turns it into solid. Not only do they increase LDLs and total cholesterol, but in higher amounts they might also reduced HDLs. Meals labels do not list TFAs, which are found in solid stick margarines, shortening, deep-fried fast foods, and numerous pastries, crackers, and cookies. Figure that in any food containing hydrogenated oils, if the label lists 2 grams of saturated fat per serving, the food has 2 more grams of TFAs.
Being overweight is poor for the arteries simply because it lowers HDLs. In any crowd of individuals, the largest will have HDL amounts ten to 15 percent reduced than the slimmest. If a individual is more than ten or 20 pounds overweight, his/her HDL amounts can get 8 to ten points reduced.
CHECK YOUR THYROID
Hypothyroidism, if left untreated, can significantly increase cholesterol amounts. Symptoms for this condition are tiredness, increased sensitivity to cold, hair loss, weight gain, joint stiffness, and depression. A TSH blood test diagnoses the condition in its earliest stages. Hypothyroidism is very easily corrected by taking every day medication, for example Synthroid or Levthyroxine. Both are less expensive than cholesterol-lowering drugs.
Raising HDLs by diet alone is tricky, but the combination of regular physical exercise and strategic eating gets them up. At least 30 minutes a day of vigorous physical exercise can increase them by 20 percent. Exercise also dramatically affects triglycerides.
TOAST TO YOUR HEART
Though a every day alcoholic drink of any kind can increase HDLs by five to ten percent, only red wine is loaded with antioxidant flavonoids that discourage LDLs from clogging arteries. Red wine has ten times as numerous flavonoids as white wine simply because grapes, seeds, stems, and skins are steeped in the vat longer.
Cigarette smoking depresses HDLs at about 9 percent.
Stress leads to a detrimental effect on arteries. Blowing up at people and situations and constantly burying frustrations elevates LDLs.