Cholestrol

Tips to Keep Cholesterol in Check

High cholesterol levels increase the risks of heart diseases such as heart stroke and heart attacks. So you need to follow certain

tips to keep cholesterol in check.

Most of the people are not aware of the fact that good cholesterol helps eliminate bad cholesterol levels from the arteries. High good cholesterol numbers are actually good to keep cholesterol in check.

You have lot many ways to maintain your cholesterol levels. The best alternative treatments involve lifestyle changes and need not require usage of medications. The following are the tips to keep cholesterol in check:

Get cholesterol test done

It is estimated that about 100 million Americans suffer from high cholesterol. Most of them cannot diagnose the condition by themselves because it produces no symptoms. But, a simple blood test can help detect the cholesterol levels including the total, good, bad and triglyceride levels. Individuals above the age 20 should get their cholesterol levels checked for every 5 years.

Know the test results

The cholesterol levels are estimated as mg/dL i.e milligrams per deciliter of blood. The total cholesterol should be less than 200, good cholesterol levels should be more than 45 and bad cholesterol levels should be less than 130. Total cholesterol levels from 200 – 240 mg/dL are considered borderline and levels above 240 mg/dL are high. Particular levels depend on the factors such as medical history, sex and age and this can only be determined by your physician.

Eat well

Avoid foods rich in high cholesterol such as eggs, red meat and whole milk and see to it that you get about 30% calories daily from fats. Saturated fats are not good for health whereas monounsaturated and polyunsaturated fats are good. Use oils like canola oil or olive oil for cooking rather than butter. Take diet rich in fiber, fruits, vegetables and fish.

Quit smoking and reduce weight

This is also one among the tips to keep cholesterol in check. Smoking causes severe health problems by making more plaque buildup in arteries. Thus quitting smoking helps in keeping the cholesterol in check. Excess weight also leads to health disorders such as diabetes and heart disorders. Performing exercises about 30 minutes a day helps to improve blood circulation and helps reduce the risk of heart disorders.

 

 

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