Eliminating cholesterol totally from your body might be impossible, and would certainly be detrimental. It is produced by the liver and is an important part of physiological functions. However, imbalances in cholesterol can lead to certain health problems, like heart disease. If you are concerned about your cholesterol levels, there are some lifestyle and diet choices that can help to lower and rebalance your cholesterol. Talk to your doctor about your health, and find out what solutions would be best for you.
Cholesterol Breakdown
Cholesterol is a fatty substance produced by the liver, states Mark Hyman, M.D. in his article "Why Cholesterol May Not Be the Cause of Heart Disease" published in "The Huffington Post" in August 2010. He says the body uses it to help build your cell membranes, cover your nerve sheaths, and build your sex hormones like estrogen and testosterone. The types of cholesterol in your blood may actually be more important than the overall level of cholesterol.
LDL, low-density lipoproteins, actually deposit cholesterol to the sides of your arteries, leading to blockage, states the University of Maryland Medical Center, UMMC, website. High levels of LDL can be harmful. However, HDL, or high-density lipoproteins, cholesterol is actually helpful. The UMMC website states that HDL can actually remove cholesterol from the blood stream.
Saturated Fat and Cholesterol
Foods to eliminate from your diet are those high in saturated fats. Saturated fat can increase cholesterol levels in your blood, according to the UMMC website. Read the labels on food items, and look for the percentage of saturated fat contained in one serving. That percentage is actually the percentage of your daily recommended serving. The website recommends keeping track of your percentage, trying to stay below 100 percent every day.
Omega Fatty Acids
Among the fats that can promote proper cholesterol balance are the Omega-3 fatty acids. According to Dr. Hyman, Omega-3 fatty acids and monounsaturated fats can improve your cholesterol levels. A study published in "Cardiovascular Drugs and Therapy" in July 2010 investigated the effects of Omega-3's on the lipids in the blood. Researchers concluded that Omega-3 plant sterols esters reduced levels of triglycerides without increasing LDL levels. They also brought down levels of blood pressure and inflammatory substances, which can also lead to heart disease. You can find omega-3 supplements at the grocery store, or you can increase the intake of certain types of fish, like wild salmon.
Diet
The UMMC website recommends eating a diet low in saturated fat and sugar. Try lean meats like chicken and fish, as well as substituting soy protein for animal protein, particularly if you have high cholesterol. The site also recommends increasing fiber; soluble fiber has been found to help reduce levels of cholesterol, states Mayoclinic.com. According to Dr. Hyman, sugar is actually a big contributor to cholesterol levels, as it increases inflammation in the body. He recommends avoiding foods high in sugar, and especially those with high fructose corn syrup. Also avoid fried and processed foods, as they can contain high amounts of saturated fat, cholesterol, and other unhealthy substances.
Exercise
Losing weight can reduce the amount of fat in your body, easing the stress on your heart. The UMMC website states that exercise can actually reduce the amount of LDL cholesterol and raise the HDL levels in your blood. The website recommends beginning slowly, working your way to 60 minutes on most days. Talk to your doctor before you begin any exercise program, and find out what types of exercise would be best for your particular state of health.
References
- "The Huffington Post"; Why Cholesterol May Not Be the Cause Of Heart Disease; M Hyman, M.D. August 2010
- The University of Maryland Medical Center: Types of Cholesterol
- The University of Maryland Medical Center: Diet Information
- "Cardiovascular Drugs and Therapy"; The Metabolic Effects of Omega-3 Plant Sterol Esters in Mixed Hyperlipidemic Subjects; R Bitzur et al; July 2010
- The Mayo Clinic: Soluble Fiber and Cholesterol
