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Friday, July 11, 2008

How To Have Healthy Cholesterol Levels

Lower Cholesterol Level Present:

How To Have Healthy Cholesterol Levels

A healthy cholesterol level is important as it is known that high cholesterol levels will lead to thickening of the artery walls. This in turn can lead to high blood pressure and various other conditions that can affect the heart. Indeed, a large build up of plaque on the inner walls of the arteries is liable to cause strokes as plaque breaks off and causes clots and blockages in the bloodstream. A healthy cholesterol level is said to be anything below 200 milligrams of cholesterol per deciliter of blood. Of course you can't find this out by having a proper blood test but once you know that this figure is higher than 200 then it is time to start doing something about it. This article will give you some ideas on ways to have a healthy cholesterol level.

It is easy to get a healthy cholesterol level. Probably the most important thing you will need to be successful is a strong desire to change and the strength of character to stay on the right track without resorting to old habits.

First of all, you need to modify your eating habits. This is probably the main reason why you have a high cholesterol reading to begin with. Look to downsize the amount of fat that you eat. Supersize the fresh fruit and vegetables. Even the fast food outlets are promoting fresher food now so that says something. But more than just going fresh also look at how you cook your food. Use unsaturated oils like olive and canola rather than saturated varieties. Try using different cooking methods to frying or deep frying food. Try grilling meat or fish. Try boiling or baking other foods stuffs. Avoid processed foods as much as possible, especially those that use trans fats as preservatives. Eat more soluble fiber and foods with plant sterols in them. Reduce your intake of full fat dairy products. If you are fond of dairy goods then go to the low fat alternatives.

Start getting regular exercise or increase the amount you are already getting. Consult your doctor before starting or increasing your exercise for a check up beforehand. Exercise can help you burn off calories and prevent weight gain. It can also strengthen the heart, and cardiovascular system and improve blood circulation. Try to get more exercise by doing things that are necessary rather than going to a gym. Try walking after lunch. Or walk to the commuter rail station rather than take the car. Take the stairs rather than the elevator in the office. Get more active, period. Think up creative ways rather than watching television. Do salsa dancing classes. Ride a bike to work.

Don't smoke and if you are currently smoking then make plans to give up. Not withstanding all the horrible pictures that you find on cigarette packets these days, it is also bad for your cholesterol level. Smoking decreases the production of HDL cholesterol that help to excrete or lower cholesterol levels in the body.

Stress is thought to increase cholesterol levels because it causes hormones to be released in the body that alter how the body metabolizes food and uses energy reserves. This has been shown to increase cholesterol in clinical test cases. This is made even worse if the person is experiencing chronic or long term stress. Try to limit your exposure to stress or find ways to relieve it.

Following all or some of these steps will have a positive affect on reducing cholesterol and giving you a healthy cholesterol level provided you stick at it. They are not a once off fix but a lifestyle change. Once you start seeing them in this context then your task to reduce cholesterol will become easier.

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Lower Cholesterol Level