Cholesterol is the most abundant steroid in the human body. It is abundant in foods, especially foods high in animal fats (i.e. meats, dairy, eggs, etc.).
Made in the liver, its primary function is to build cell membranes, produce hormones and digest fat. Some cholesterol is needed in the body to maintain good health. However, too much cholesterol can lead to many health problems such as coronary heart disease.
Cholesterol travels through the blood attached to proteins. Lipoproteins, as these groupings are called, are classified into three areas: high density, low density and very low density.
It is the Low Density Lipoprotein (LDL) that can cause you problems. This “bad” cholesterol can cause a buildup of plaque on the interior walls of arteries, increasing blood pressure and strain on the heart. The more LDL present in the blood, the greater the chance of heart disease.
High Density Lipoprotein (HDL) is the “good” cholesterol. It actually helps the body get rid of the bad cholesterol. The higher level of HDL in the blood, the better your chance of getting rid of LDL and decreasing your risk of heart disease.
Very Low Density Lipoprotein (VLDL) might as well be called “very bad” cholesterol.
It contains mostly fat and few proteins. VLDL is flushed by HDL in the system.
Diet plays the biggest factor in maintaining cholesterol. Eat foods low in unsaturated fats and cholesterol. Watch out for fried foods, fatty meats, heavy creams, butter and oils. These foods are high in unsaturated fat and are harmful to your heart.
Instead, choose foods that are steamed, broiled, grilled, roasted or stir-fried. Eat more poultry and vegetables as well as whole grain breads. Remember, healthy eating is a major part of healthy living.
Another major factor in cholesterol level is the overall amount of fat in your body. Losing weight can help lower LDL in the blood as well as increase HDL levels, decreasing your risk of heart disease.
Regular exercise can also help maintain healthy cholesterol levels. It is recommended that you exercise at least thirty minutes, three days a week to maintain a healthy heart.
As you get older, your cholesterol tends to increase. Your body simply does not process fats and cholesterol like it used to. In addition to the normal increase in cholesterol with age, post-menopausal women tend to have higher LDL levels than men their same age.
Genetics can play a minor role in cholesterol levels. High cholesterol can run in families as well as low cholesterol. However, genetic tendencies for cholesterol levels can be offset by diet. Meaning, a healthy diet could lower the cholesterol of someone leaning toward genetic high cholesterol. Conversely, a poor diet can increase cholesterol levels of someone with genetically low cholesterol.
Generally, your doctor will prescribe a variety of medication to help lower your cholesterol. This daily regimen of drugs can help lower your LDL levels as well as raise your HDL levels. Many of these drugs can also help reverse plaque buildups in arterial walls.
However, good healthy living is the best way to treat high cholesterol. Good diet and regular exercise are two of the most important factors in maintaining healthy cholesterol levels. Unhealthy habits of smoking and excessive alcohol consumption should be avoided to keep cholesterol low.
There are some foods and herbs that can also stimulate processing and purging of LDL. Grilled garlic is an excellent antioxidant and helps cleanse the blood of all toxins. Similarly, onion juice is also effective at reducing LDL levels. Turmeric and curry leaves are also reported to help lower cholesterol as well as the Ayurveda herb guggulu (commiphora mukul).
You should avoid excess fat when eating by avoiding fried foods, butter, fatty meats and heavy creams. Increase consumption of fiber and green, leafy vegetables as well as good fruits.
Talk to your doctor about a simple blood test to measure your cholesterol level. While there are home kits available, these tend to be less accurate than the tests performed in a proper medical facility. Usually, these tests are conducted as part of a routine physical.
For most people, doctors like to see total cholesterol numbers below 200 mg/dL. A healthy goal for HDL is over 40 mg/dL with LDL below 150 mg/dl. Generally, a doctor likes to see high levels of good cholesterol and low le vels of bad cholesterol.
Remember, healthy living is the key to keeping cholesterol levels balanced. You can control your cholesterol without medication and without the potentially harmful side effects though simple diet and exercise. Talk to your doctor and make sure your cholesterol is where it should be.
