Fit to Post Health3 steps to lower cholesterol levels
Chances are, you probably know of someone, if not yourself, who has high cholesterol. Having elevated cholesterol is one of the most widespread health problems of today, and it is associated with obesity, heart disease and diabetes.
Although our cholesterol levels are controlled to a certain extent by genetics, there are plenty of other things you can do to help control your levels. Try following these steps to ensure that your cholesterol stays in an optimal range.
1. Get your cholesterol checked
It is wise for everyone over the age of 20 to get their cholesterol levels checked at least once every 5 years, or more often if you have a strong family or personal history of high cholesterol or heart disease/stroke. Also, if you are a man over the age of 45 or a woman over the age of 50, your levels should be checked more often. And remember, just because you're thin does not mean you can't have high cholesterol!
2. Know the goals
Specific cholesterol goals may be different depending upon an individual's risk factors for heart disease. Overall the goals are as follows:
Total Cholesterol: Under 200 mg/dl is optimal
LDL Cholesterol (so called "bad"): Under 100 mg/dl is optimal
HDL Cholesterol (so called "good"): Over 40 mg/dl for men, 50 mg/dl for women
Triglycerides: Under 150 mg/dl is normal
3. Know how to control your levels
To decrease total and LDL cholesterol:
The best ways to lower your LDL and total cholesterol levels are to include more dietary fiber and cut out the saturated and trans fats in your diet.
Dietary fiber is found mainly in fresh fruits, vegetables, and whole grains.
Saturated and trans fats are found in animal products, such as meat, poultry, eggs, cheese and cream, as well as bakery items, snack foods and fried foods. In addition to limiting saturated and trans fats, also aim to consume no more than 200 milligrams of cholesterol per day.
Before eating, read the food's nutrition facts label to make sure you know what you are putting in your body!
To increase HDL cholesterol
The main factors that influence HDL cholesterol are physical activity and genetics. Since you can't control your genes, make sure that you exercise regularly, preferably at least 30 minutes every day.
Some research has also shown that moderate alcohol intake (1 drink per day for women, 2 drinks per day for men) may also help increase your HDL cholesterol.
To decrease triglycerides
To get your triglycerides within optimal range, avoid consuming large amounts of fatty or sugary foods and alcohol. Also, consuming fatty fish (salmon, mackerel, albacore tuna) at least 2 to 3 times per week can decrease triglycerides.
Overall, incorporating fresh fruits, vegetables, whole grains, and lean meats, fish and poultry in your diet will help you meet your cholesterol goals.
Remember, however, that in addition to eating right, regular exercise and maintaining a healthy body weight are also important in keeping your cholesterol within the target range.
If you have a strong family history of high cholesterol, talk to your doctor about the possibility of taking cholesterol-lowering medications.
By Registered Dietitian Arielle Kamps, M.S., R.D, L.D. Via HealthMatters.sg, a Singapore Health and Fitness blog that aims to help you lose weight, keep fit, and live healthy. Click here to get our free guide "Eat Your Way to Health — Secrets of a Healthy Diet".
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