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a. Cholesterol Truths – Good and Bad
Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is good cholesterol (HDL) and there is bad cholesterol (LDL). You’ll know you have too much LDL if you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Your high blood cholesterol is not the result of taking in dietary cholesterol. The presence of saturated fat and Tran’s fat is the reason for the high cholesterol. Exercising often and taking in fibrous and unsaturated foods will keep your cholesterol down.
b. The Meaning of Numbers in Cholesterol
All adults are encouraged to check their cholesterol levels once every five years at a minimum. The results will show the levels for your Triglycerides, LDL cholesterol, HDL cholesterol and total cholesterol. Engaging in exercise and changing your diet are necessary if your levels are not within the normal range.
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)
c. Vitamin E and Heart Protection
You can find Vitamin E in many nuts, leafy vegetables and vegetable oils. While it cannot prevent a stroke, Vitamin E can still reduce your risk for heart disease.
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. Benefits Aplenty with Plant Sterols
Foods like granola bars and fat free milk are great sources of plant sterols that you can turn to. Helping your heart starts with eating plenty of these foods rich in plant sterols and nixing your high saturated fat diet. However, these will not make for a saturated fat diet at all. It is still important for you to still need to eat healthy foods and exercise a lot to keep your cholesterol in control.
Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is good cholesterol (HDL) and there is bad cholesterol (LDL). You’ll know you have too much LDL if you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Your high blood cholesterol is not the result of taking in dietary cholesterol. The presence of saturated fat and Tran’s fat is the reason for the high cholesterol. Exercising often and taking in fibrous and unsaturated foods will keep your cholesterol down.
b. The Meaning of Numbers in Cholesterol
All adults are encouraged to check their cholesterol levels once every five years at a minimum. The results will show the levels for your Triglycerides, LDL cholesterol, HDL cholesterol and total cholesterol. Engaging in exercise and changing your diet are necessary if your levels are not within the normal range.
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)
c. Vitamin E and Heart Protection
You can find Vitamin E in many nuts, leafy vegetables and vegetable oils. While it cannot prevent a stroke, Vitamin E can still reduce your risk for heart disease.
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. Benefits Aplenty with Plant Sterols
Foods like granola bars and fat free milk are great sources of plant sterols that you can turn to. Helping your heart starts with eating plenty of these foods rich in plant sterols and nixing your high saturated fat diet. However, these will not make for a saturated fat diet at all. It is still important for you to still need to eat healthy foods and exercise a lot to keep your cholesterol in control.
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