Lipids are fats found in the bloodstream. According to the Foundation of the National Lipid Association, there are two major types of lipids, cholesterol and triglycerides. Cholesterol has two major types: low-density lipoproteins (LDL, bad cholesterol) and high-density lipoproteins (HDL, good cholesterol). The American Heart Association recommends LDL levels be less than 100 mg/dl, with HDL levels no less than 40 mg/dl for men and no less than 50 mg/dl in women, with a total cholesterol count less than 200 mg/dl the optimal amount. Triglyceride levels should be less than 150 mg/dl.
Controlling Cholesterol and Lipids
Step 1
Reduce saturated fat consumption. You can do this by cutting off the fat prior to cooking, choosing leaner cuts of meat and switching to non-fat dairy products. Saturated fat is the primary source of cholesterol; it can be found in meats, shellfish, whole dairy products and eggs. By reducing the intake of saturated fat, you directly reduce the dietary source of cholesterol and triglycerides.
Step 2
Eat lots of fresh fruits and vegetables. Not only does this infuse lots of vitamins and minerals into the diet, but fruits and vegetables contain lots of fiber that helps to reduce LDL levels. They also contain plant sterols and stanols, which compete for receptors in the intestines. If cholesterol loses the battle, it is shuttled out of the system, effectively reducing cholesterol even further.
Step 3
Eat fish twice a week. Fatty fish such as salmon and mackerel contain omega-3 fatty acids, which have been proven to reduce cholesterol as well as blood pressure and the risk of blood clots.
Step 4
Maintain a healthy weight. According to the CDC, being overweight or obese can raise your LDL levels, and losing weight can reduce your cholesterol levels. The CDC uses a number called Body Mass Index (BMI) that assesses height and weight. A number of 18.5-24.9 is considered normal weight, between 25 and 29.9 is overweight, while anything over 30 is considered obese. Regular physical activity helps to maintain a healthy weight. The Surgeon General recommends adults should engage in moderate intensity exercise of at least 30 minutes, most days of the week.
