When you receive the results of your blood cholesterol screening, you are presented with three numbers: your low-density lipoprotein cholesterol level, your high-density lipoprotein cholesterol level as well as your total blood cholesterol level. If your LDL level is over 129 mg/dL, you are at risk for heart disease and stroke. Heart disease is the leading cause of death for American men and women. Lessen your chances of developing heart disease by reducing your LDL level through a healthy diet and exercise.
Function of LDLs
Low-density lipoproteins are responsible for carrying cholesterol from the liver to the rest of the body. Along the way, cells latch onto the LDLs and extract fat and cholesterol from them. This is a normal bodily process; however, if your LDL level is too high, the excess fat and cholesterol will build up on your arterial walls and form plaque, which increases your risk for heart disease and stroke.
Healthy Fats
In order to lower your LDL cholesterol level, you should restrict your consumption of unhealthy fats, which are trans and saturated fats. These fats increase your LDL cholesterol level while lowering your HDL cholesterol level. About 25 to 30 percent of your daily intake of calories should come from healthy fats, which are monounsaturated and polyunsaturated fats. These fats have been shown to decrease your LDL cholesterol level. Healthy fats are found in olive oil, flax oil, almonds, avocados, sunflower seeds, flax seeds and pumpkin seeds.
Increase Fiber Intake
A daily intake of 25 to 30 g of fiber has also been linked with lowering your cholesterol. Insoluble fiber not only aids in regulating your digestive system, but it also binds to fatty substances in your intestines and helps your body excrete them as waste.
Lean Protein
Due to their high saturated fat content, red meat, duck, goose, lamb and pork should be avoided in a low-cholesterol, heart healthy diet. Skinless poultry, fish and other types of seafood are healthier protein options.
Exercise
Adding exercise as part of your cholesterol-lowering regimen will further promote a healthy cholesterol level. The American Council on Exercise states that daily moderate intensity exercise can help lower your cholesterol by 10 to 20 percent in as little as three months. Aim to burn at least 250 calories through exercise each day. Burning more calories daily will help you lower your cholesterol at a faster rate.
References
- American Heart Association: What Your Cholesterol Levels Mean
- Centers for Disease Control and Prevention: Heart Disease Facts
- Harvard School of Public Health: Fats and Cholesterol
- Virginia State University: Heart Healthy Eating- Cholesterol, Fat, Fiber & Sodium
- American Heart Association: Cooking for Lower Cholesterol
