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Beware of High Cholesterol Levels

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The number one killer disease today is heart attack. Thousands die each day because of heart failure, and one of the key culprits that leads one towards having heart disease is high cholesterol.

When walls of “fat” accumulate in the arteries which transport blood to the heart, it may lead to heart failure. Cholesterol isn’t necessarily bad, contrary to what most people think. It is a substance that is needed by the body to produce the walls of the cells and to secrete hormones such as testosterone and estrogen. There are actually two different kinds of cholesterol: the good one and the bad one. The “good” cholesterol is the high density lipoproteins or the HDL and the “bad” cholesterol is termed as the low density lipoproteins. If one has a high risk of having a heart disease, he should maintain a bad cholesterol level of less than 100 milligrams/ deciliter of human blood. Generally, a blood cholesterol level that is less than 200 should always be maintained.

High cholesterol levels are caused by different factors. Some factors are out of control but some can be controlled with the proper practices and attitudes:

-Weight

Weight plays an important role in the determination of cholesterol levels. Studies have shown that there is a direct correlation between weight and cholesterol levels.

-Genes

A person’s genetic qualities may affect the way he processes and uses cholesterols. There are also people who acquire hypercholesterolemia which makes them much more prone to heart diseases.

-Lack of exercise

Physical inactivity can lead towards higher cholesterol levels and eventually to heart disease. Exercise plays a big role in lowering down cholesterol levels in the body.

-Sex

Women are less prone to having high cholesterol levels and are eventually less prone towards developing heart disease.

-Cigarette smoking and alcohol usage

Smokers and heavy drinkers are more prone towards developing high levels of cholesterol than non-smokers and non-drinkers. However, many experts argue that moderate drinking (1-2 bottles of beer per day) can actually help prevent chronic heart disease. But as we all know, drinking has some serious implications on one’s liver and digestive systems.

-Level of stress

Studies have shown that chronic high levels of stress lead to the development of higher cholesterol levels in the body.

These are some of the major factors that affect the levels of cholesterol in the blood. What then, can one do to be able to control or lower his cholesterol levels? Here are some practical tips on how to maintain a good level of cholesterol:

Diet

Eating right is a key towards developing healthy levels of cholesterol. A normal diet should be composed mostly of carbohydrates. Eating grains, rice and potatoes are a must for the body to function properly. Vegetables and fiber-rich foods should also be part of the overall daily diet. Total fat intake should be less than thirty percent of the overall calorific value of one’s daily diet. The figure includes that of the saturated, polyunsaturated and monounsaturated fat intake. Cholesterol intake should always be less than 200 milligrams/ day.

If it would be possible to eliminate the use of saturated oils in cooking foods, it would be much better.

Exercise

Maintaining a regular exercise program which incorporates cardiovascular and endurance training is also important in maintaining healthy cholesterol levels. One should make it a point that he exercises at least 30 minutes a day to keep the body healthy and the immune system in tact. The body is like a piece of machinery. Machines get rusty when they are not used or maintained, so does the human body.

Go see your doctor!

Even if you’re eating right and maintaining a good exercise program, there’s no harm in going to your doctor and ask him if your cholesterol levels are at healthy levels. This is because there are factors (discussed earlier) that are out of one’s control.

Stop your vices

Drinking and smoking are two things that are not important in human life. There are other forms of having fun other than drinking and smoking. They are not only bad for the health, they also take their toll on one’s pockets.

These are some basic ways on how to maintain healthy cholesterol levels that are always taken for granted. People should remember that they only have one body and if they don’t take care of it, they are bound to be doomed forever.

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