Medtipster is pleased to publish an article from it’s first guest author. Thank you Deborah!
a. The Myth of Good and Bad Cholesterol
For some people, cholesterol is bad because they do not know there are two types of it. These two types are LDL and HDL – the bad cholesterol is called LDL, while the good one is called HDL. Plaques can form on one’s arteries if you have a lot of LDL in the bloodstream. Eventually, your arteries will get narrow as a result of being clogged up and it will block off blood flow. The truth is, your high cholesterol is not caused by dietary cholesterol but by other things. This is caused by excessive amounts of Tran’s fat and saturated fat. Exercise and eating a lot of fiber and unsaturated fats will do a lot to keep cholesterol down.
b. What Numbers Mean in Cholesterol
Every adult should have their cholesterol checked at least every 5 years. When you get a cholesterol test, you’ll usually get back four different results. Here are the 4 categories and the healthy range you want to be in.
Total Cholesterol – less than 200 mg/dL (5.2 mmol/L)
LDL Cholesterol – less than 100 mg/dL (2.6 mmol/L)
HDL Cholesterol – greater than 40 mg/dL (1.0 mmol/L)
Triglycerides – less than 150 mg/dL (1.7 mmol/L)
If you are over or under the desired level on any category, it is usually indicative that a diet or exercise change is needed.
c. Vitamin E and How it Can Protect the Heart
Vitamin E is an important vitamin found in leafy vegetables, nuts, and vegetable oils. It was previously believed that a Vitamin E supplement could reduce the risk of heart disease, but several studies in the last few years have shown that this supplement does little to prevent heart attacks or strokes.
d. Five Fabulous Foods to Decrease Cholesterol Levels
1. Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can lower LDL.
2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.
3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.
4. Plant Sterols: This is found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day will lower your LDL by 10-15%.
5. Soy: This popular meat replacement can lower LDL by up to 3%.
e. Health Benefits of Plant Sterols
Plant sterols can be found in foods such as Benecol Spread, granola bars, VitaTops Muffin Tops and fat free milk. To help your heart, you should eat a lot of plant sterols-packed food and stop eating foods with saturated fat. You should know that this does not balance out a diet rich in saturated fats. To be in control of your cholesterol, you should still eat healthy and exercise often.
About the Author – Deborah H. Land writes for the cholesterol diet tips blog (www.cholesterolloweringdiets.net), her personal hobby website she uses to help people eat healthy to lower bad cholesterol levels.