Cindy Heller by
Obat herbal kolesterol Cholesterol is a medical problem that most of us encounter and have to struggle with at one point in our lives. So what exactly is cholesterol and what role it played in our body?
Cholesterol is a substance that exists in our cell which our body needs. Flowing through the bloodstream and have the texture of wax. It is common knowledge nowadays that cholesterol is not necessarily a bad thing. There are actually good cholesterol or high-density lipoprotein known as HDL which helps in carrying cholesterol away from the arteries to the liver. It is then processed into harmless particles.
Good cholesterol HDL helps to build cell membranes and various hormones while the bad cholesterol LDL when present in high levels in our body will clog the arteries and can cause heart attacks in time.
Healthy Cholesterol Levels And How To Achieve It
A healthy HDL cholesterol levels should be at least 40 mg / dL and a healthy LDL cholesterol level should be a maximum of 200 mg / dL.
The first thing you need to achieve a healthy cholesterol level and maintain it is to first get tested regularly. The only way to know your cholesterol level is through a blood test. Once you get your cholesterol test results, you can start making changes in your lifestyle to achieve or maintain a healthy cholesterol level.
The first thing you should do is to watch your weight. Although cholesterol is not measured by weight, obesity is often a sign of high levels of bad cholesterol. At the same time, it does not mean that people with ideal weight or even under weight will have normal cholesterol levels.
How To Achieve A Healthy Cholesterol Level With Your Diet
Lots of information about cholesterol and foods that will make your cholesterol level higher are easily available. However, it would be easier to just a list of foods that will not increase your cholesterol level such as fresh fruits and vegetables especially. You should also know that there are some foods that can actually lower your cholesterol. If you have high cholesterol you can try to achieve normal cholesterol levels by consuming these foods.
Oatmeal and oat bran are some foods that can help lower cholesterol levels. This is because the levels of bad cholesterol can be lowered by soluble fiber. Experts think the reason is because fiber can help stop the absorption of cholesterol. A good amount of soluble fiber should be 5-10 grams per day.
Oatmeal need not only be taken at breakfast. It can be eaten when other food for lunch and dinner by adding them to grilled foods. The types of soluble fiber can also help you maintain a normal cholesterol level if you do not like the taste of oatmeal.
Another type of foods you should include in your diet are foods that contain Omega-3 fatty acids. This is because it has been found to lower triglyceride levels. Some foods that are rich in Omega-3 fatty acids include nuts, and they are a delicious addition to a healthy diet. Nuts are high in protein and fiber, which makes them filling. Walnuts and almonds are also types of nuts are good for lowering cholesterol, besides peanuts, hazelnuts, pecans and pistachios.
However, it is not recommended to consume nuts with higher amounts of fat when trying to achieve normal cholesterol levels through your diet. This high-fat nuts include Brazil nuts, cashews, macadamia nuts and some pine nuts.
As most of us know, Omega-3 fatty acids can also be found in fatty fish. Some examples of fatty fish are sardines, mackerel, salmon, tuna, herring and trout. Most of these fish fatty cold-water fish.
Besides knowing the foods you should eat to achieve a healthy cholesterol level and normal, you should also know the foods you should avoid. The food is mostly foods that contain high cholesterol, including saturated fat and trans fat.
Bad cholesterol can be found in trans fats and saturated fats and make your LDL cholesterol level is very high. That’s why you have to read all food labels and make sure you are not buying and consuming foods that contain them. There are many types of cholesterol-containing foods such as poultry, meat, eggs, milk and butter. Because you can not remove all the food with cholesterol from your diet, you should try to minimize the amount or portions of these foods.
If you are still not sure what to eat to achieve and maintain healthy cholesterol levels and normal, you can consult a doctor or nutritionist to help you create a diet plan. They can help you create a diet plan that consists of foods that have the right amount of cholesterol for you.
Cindy Heller is a professional writer. Visit Cholesterol Lowering Food to learn more about normal cholesterol levels and other healthy cholesterol levels.
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