Cholesterol is a structural part of cell, the smallest unit of the human body. This cholesterol in its two distinct forms namely, high density cholesterol and low density cholesterol, have features that harm or prevent the body from cardiac disorders, high blood pressure and other ailments.
High level of cholesterol harms the body and accumulates in the arteries leading to risk of cardiac disorder. High blood cholesterol may keep you at a high risk of cardiac disease but not necessarily show symptoms of a heart ailment.
The good cholesterol, also called as high density cholesterol levels must be optimum so that the body is not much affected. A less than 40mg\dl of HDL combines to form the highest risk to the individual along with raised LDL. At high risk are those who have had a recent cardiovascular problem, heart attack or have a family history of cardiac disorder or used to smoke cigarette in the past.
A low HDL and High LDL are linked to increased atheroma development in arteries and this may lead to heart attack, peripheral vascular diseases and stroke. Therefore, it is very important to check the value of cholesterol in your blood and fight high low density cholesterol.
Factors leading to High Cholesterol
- Food: The intake of one’s diet and what all is included makes it the first factor that affect your cholesterol or fat level. Trans fat, saturated fats, junk food increases bad cholesterol.
- Heredity: Medical history of cardiac problems or high cholesterol does factorize in heart attacks due to hypercholesterolemia.
- Medical condition: Those suffering from hyperthyroidism, Kidney or liver disease may have elevated levels of triglycerides and LDL.
- Age, gender are other factors, which make the individuals at high risk of elevated cholesterol level. For example, after menopause women tend to have high blood cholesterol.
- Weight: Obesity also leads to more triglycerides and high cholesterol level. And they are at increased risk of heart diseases too.
- No Exercises: Exercises decreases LDL and increases the good percentage of cholesterol. It improves life quality as well as promotes over all health and delays any cardiac ailment in early part of life.
Knowing that there are multiple factors that can take you closer to the risk of a heart attack, its best to reduce or maintain healthy cholesterol levels in your blood.
Reducing risk of Heart ailment and lowering high cholesterol levels:
The first step to take care is for the food you eat. Food that we eat should be healthy and without any harmful substance, excess fat or triglycerides. Stroke, cardio-vascular diseases, and atherosclerosis are due to raised LDLs and plaque formation by cholesterols. To reduce risk of cardiac diseases especially to those who have a heredity or history of heart attack must ensure that they take a balanced diet which is rich in nutrients, fiber with low fat levels.
We get nutrients from food we intake, the following list will help you chart a cardiac disease free diet:
- Beautiful green vegetables: If you are vegetarian, you can really keep yourself healthy without much effort. High nutrient vegetables, green leafy vegetables and high fiber helps our body gets the most and keep the bad cholesterol in the optimum range. Four servings of nuts in a week, and green vegetables with whole wheat once a day is important for a health heart.
- Watch your calories: When you find taste, you forget calories! Calorie conscious may be worried of adding more flab to their body but those who know how harmful saturated fats are they simply look to make food in olive oil, canola and peanut oils. Also, limiting fat in your diet and taking in fruits instead of fried snacks will certainly help your body to stay fir in the long run.
- Say Yes to Proteins: Eating a high protein diet helps body to get essential omega -3 fatty acids which reduce cholesterol level. Eating chicken, fish and vegetable protein are better than red meat that has high level of saturated fats leading to elevated LDL levels in blood.
- Eat at intervals: Eating food at two to three hours intervals help body take the required nutrients without stuffing the stomach and over eating. Min meals keep cravings for junk food away leading to healthy snacking habits.
About the Author: Mark Snachez has been writing for Dailychump.org a health magazine. Visit Dailychump.org to get tips that’s really work for weight loss, nutrition, fitness, beauty, skin care and much more.