Know Your Numbers
A normal cholesterol reduces your risk for heart disease, stroke, and atherosclerosis (hardening of the arteries). Your cholesterol levels are closely tied to your triglycerides (fat in the blood). As we reach middle age, it is important to keep a close eye on our cholesterol and triglyceride levels. Depending on your overall health, doctors recommend getting both levels checked at least once very 5 years. Your doctor may want your lipid levels checked more often if you have any type of health issue such as diabetes or heart disease. Be sure to ask him or her how often you need your lipid levels checked to stay healthy.
Normal Levels
When you think of cholesterol it is important to remember there are two types in your body. HDL (high-density lipoprotein cholesterol) is considered “good” cholesterol. It is considered good because it helps get rid of LDL (low-density lipoprotein cholesterol) in your bloodstream. Your total cholesterol level should be below 200 to be considered in the most desirable range. If your cholesterol level is between 200-239 it is considered mildly high, and very high if it is above 240. Normal triglyceride levels are considered to be 150 and below.
Lower Your Levels with Your Diet
There are several prescription drugs you can take to lower your lipid levels, but many of them carry the risk of serious side effects. You can help to lower your cholesterol levels naturally by including certain foods in your diet. These aren’t strange foods you’d never eat, but common everyday foods you can start to include and increase in your daily eating habits.
High fiber foods act as scrubbers in your bloodstream. One of the best is oatmeal. The soluble fiber in oatmeal helps to lower your LDL levels. Other high fiber foods include beans, whole grains, apples, prunes, and pears. The goal is to work up to increasing your fiber by 5 to 10 mg. per day. Increase your fiber intake slowly so you don’t experience gas and bloating.
Lake Trout
Fish high in Omega-3 fatty acids help to reduce your risk of blood clots and help to lower your blood pressure. Fish included in this list are mackerel, lake trout, sardines, herring, albacore tuna, salmon, and halibut. Grilled fish or baked is best since fried fish contains a high amount of fat.
Almonds, walnuts, and other nuts are rich in polyunsaturated fats which helps to lower your cholesterol levels in your blood. You only need a handful to get this effect. Keep a small bag of nuts in your desk as you work, for example as an executive assistant, and when you need an afternoon snack grab a handful of nuts to tide you over and help lower your cholesterol levels.
Olive oil helps to lower your LDL levels, but keeps your beneficial HDL levels stable. Olive oil can be used to cook with, as a dressing for salad, or in place of vegetable oil in recipes. Extra virgin olive oil gives you the most benefits, but all olive oils help to lower your LDL levels.
Plant sterols or stanols may sound strange, but there are many products on the market which have them added for their health benefits. Plant sterols or stanols act in your body to block the absorption of LDL cholesterol. Orange juice, yogurt drinks, and margarine are just a few of the products plant sterols or stanols are added to. You only need 2 mg. per day to reap their benefits.
Be Healthy Naturally
By adding these foods to your diet you can help to reduce the levels of cholesterol in your blood. These foods also contain other beneficial nutrients important to keep you healthy. Exercise and maintaining a normal body weight also help to keep you lipid levels in check. Other healthy habits include drinking in moderation, avoiding prolonged sun exposure and not smoking. Middle age is the beginning of the next chapter of your life, so why not do all you can to be healthy so you can enjoy it?
