Why We Need Cholesterol
Cholesterol is a necessary ingredient to life. All animals, including humans, need cholesterol to build cell walls and membranes. Cholesterol is only a problem when there is an excessive amount in the bloodstream.
Cholesterol is a fatty, waxy substance manufactured by the liver. The liver produces about 1,000 mg daily, which is sufficient for cell development. Because cholesterol is waxy, it doesn't readily dissolve in blood. Cholesterol combines with certain proteins to form lipoproteins, which are more soluble and able to enter the bloodstream.
Low-density lipoproteins (LDLs) account for the majority of cholesterol in the blood. Referred to as "bad" cholesterol, LDL is the cholesterol that can build up in arteries and cause heart disease and stroke. A healthy LDL level is below 129 mg/dL. High-density lipoproteins (HDLs) help remove cholesterol from the body and are called "good" cholesterol. For HDL, higher levels are better, and a healthy level is above 40 mg/dL. A level above 60 mg/dL actually can protect the heart against disease. A high triglyceride level (above 150 mg/dL) doesn't necessarily mean a risk of heart disease, but it may be associated with other conditions that can lead to heart disease, such as diabetes.
Sources of Cholesterol
Cholesterol comes from many sources, but the most significant is diet. Because it's a natural substance manufactured by the liver, all animal products (meat, fats and dairy products) contain cholesterol. Remember, your liver already produces all of the cholesterol your body needs. A healthy diet includes no more than 300 mg of cholesterol daily, according to the American Heart Association.
As a group, saturated fats contain more cholesterol than any other food group. Saturated fats (including trans fats) are found in red meat, hydrogenated vegetable oils (shortening or lard) and palm and coconut oils. Monounsaturated and polyunsaturated fats are healthier choices.
Other than diet, genetics are perhaps the most significant factor contributing to high cholesterol levels. Some people naturally produce more cholesterol, and some people eliminate cholesterol more slowly than others.
Excess weight is another major contributor to high cholesterol levels. People who are overweight tend to eat more high-calorie, high-fat foods and tend to have low activity levels. A sedentary lifestyle can lower HDL levels, and obesity can raise LDL levels.
Reduce Cholesterol Levels
High cholesterol has no warning signs. It's important to have regular blood tests, especially if you have a family history of high cholesterol or heart disease or if you're older than 50.
Effective medications are available to reduce and control cholesterol levels, but many people can lower their blood cholesterol to healthy levels by following a heart-healthy diet and exercising regularly. Use fats sparingly, and select monounsaturated or polyunsaturated fats instead of saturated fats. Eat low-calorie, low-fat foods. Increase the amount of fiber and complex carbohydrates in your diet by choosing whole grains, oat bran, beans and plenty of fruits and vegetables. Add a regular exercise routine to your healthy diet for maximum benefit.
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