Many people suffer from high cholesterol. For healthy adults, should your LDL (bad) cholesterol levels vary between 100-128 mg / dL. HDL (good) cholesterol levels should be between 40 to 50 mg / dL for men and 50 to 60 mg / dl for women. High levels of LDL cholesterol can lead to obesity, heart disease, heart attack, hypertension, stroke and cancer. A doctor can perform a blood test to determine your cholesterol levels. But there are precautions people can take to reduce cholesterol levels and maintaining a healthy lifestyle.
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Reduce intake of trans fats and saturated fats
Saturated fats and trans fats are the main culprits when it comes to high cholesterol. The best way to reduce cholesterol is to reduce the daily intake of these fats. People should only eat seven percent of their calories from saturated fat. Saturated and trans fats are found in the following foods: butter / margarine, shortening, packaged foods (f. Ex cakes and biscuits mixer), fast food, baked goods (cakes and cookies) and frozen foods.
Eat more soluble fiber
People with high cholesterol levels are not eating enough soluble fiber. Oatmeal, beans, whole-grain breads, fruits and vegetables are good sources of fiber. Fiber reduces LDL cholesterol and breaks down fat cells. Fiber makes us feel full, which helps suppress appetite and will not cause people to overeat all day.
Increasing physical activity and losing weight
The best way to fight high cholesterol is to increase physical activity, which helps in weight loss. Aerobic exercises and activities such as swimming, walking, running and cycling helps to increase HDL (good) cholesterol levels while lowering LDL (bad) cholesterol levels. If a person is overweight and have never exercised or leading a sedentary lifestyle, he should consult a doctor or certified trainer before beginning any exercise program.
Smoking has been known to raise LDL levels and decrease HDL levels. Smoking also makes it difficult to maintain physical activity on a regular basis because of how it affects the lungs. Smoking also puts people at higher risk for other medical conditions such as heart disease, stroke and cancer. If you have smoked for a long time, and find it hard to quit, you should consult a doctor or join a smoking cessation program for help.
Depending on your cholesterol levels, some patients may need to take cholesterol medication. As people age, it is difficult for them to lower cholesterol levels by diet and exercise alone. For people who are obese or suffer from other medical conditions, you cholesterol medications be their only option. Patients should consult directly with a doctor to find out what cholesterol drugs work best for their medical needs.