Cholesterol and triglycerides are lipids that are produced by the liver and are taken in through food. High levels of bad cholesterol and triglycerides can have many adverse health effects, so it is best to keep them low. There are natural ways that do not involve pharmaceutical intervention that can lower the bad lipids and increase the good. In a study conducted by Krista Varady and Peter Jones published by the American Society for Nutritional Sciences, combination diet and exercise interventions were successful in lowering total cholesterol by 7 to 18 percent.
Facts
Cholesterol and triglycerides are fatty substances that occur naturally in the body and are essential for cell membrane development and cell function. Cholesterol travels through the blood via different carriers called lipoproteins. The National Heart, Lung and Blood Institute describes low density lipoproteins, or LDL, as the bad cholesterol that gets caught in the arteries. High density lipoproteins, or HDL, flush out the LDL cholesterol and carry them to the liver for removal, which keeps arteries clear. Triglycerides generally come from consumption of animal fat and are stored in fat cells for energy use later.
Dangers
The American Heart Association recommends that LDL cholesterol levels stay below 100 mg per deciliter of blood. Over 190 mg/dL is considered very high and values that fall in between those ranges are borderline high. High levels of LDL cholesterol lead to plaque buildup and hardening of the arteries, a condition called atherosclerosis. This condition can lead to hypertension and heart disease. HDL levels should remain above 40 mg/dL for females and 50 mg/dL for males to help prevent atherosclerosis. Triglyceride levels should be less than 150 mg/dL. High triglyceride levels lead to obesity, type II diabetes, heart attack and stroke.
Exercise
Consistent aerobic exercise increases HDL and lowers LDL cholesterol. A single bout of exercise can lower triglycerides for up to 48 hours. Reducing triglycerides usually results in an increase of HDL cholesterol. According to the American Council on Exercise, to effectively lower cholesterol, a minimum of 1,500 calories a week should be expended through cardiovascular activity with a goal of 2,000 or more calories per week. This equals approximately 200 to 300 minutes a week of exercise. Activities can be walking, swimming, stair climbing, dancing or even housework if it increases the heart rate.
Diet
Foods high in antioxidants like vitamins A, C and E help rid the body of free radicals and cholesterol that cause atherosclerosis. These vitamins are abundant in many fruits, vegetables and nuts. Harvard School of Public health states that high fiber foods found in whole grain breads, pastas and brown rice help flush out LDL cholesterol and increase HDL cholesterol. Mono and polyunsaturated fats found in salmon, mackerel, olive oil, nuts and avocados are rich in HDL cholesterol.
Avoid
Behaviors such as smoking and excessive drinking are directly related to increased LDL cholesterol levels. The toxins in cigarette smoke also contribute to atherosclerosis and the development of heart disease. Limit red meats because they are high in saturated fats which raise cholesterol and triglyceride levels. Check food labels and do not consume anything with trans fats, as they are the worst kind and directly related to heart disease.
References
- "The American Society for Nutritional Sciences;" Combination Diet and Exercise Interventions for the Treatment of Dyslipidemia: an Effective Preliminary Strategy to Lower Cholesterol Levels?; Krista A. Varady, Peter J.H. Jones; August 2005
- The American Heart Association: What Your Cholesterol Levels Mean
- National Heart, Lung and Blood Institute: What is Cholesterol and What Does it Have to do with Heart Disease?
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
