Cholesterol can be a confusing topic. On one hand, your body needs a certain amount of cholesterol. On the other, too much can clog arteries and cause coronary artery disease. Then there's "good" cholesterol and "bad" cholesterol. How can you keep it all straight?
Our Bodies Need A Certain Amount Of Cholesterol
Cholesterol is a fat-like substance that's essential for keeping your brain and nervous system healthy. It's part of the sheath that covers the nerves and protects them as they send electrical impulses back and forth.
Our bodies produce all our hormones, including estrogen, progesterone, testosterone, and cortisol, from cholesterol.
Your liver makes 75% of the cholesterol you need. The rest of it comes from foods that contain cholesterol, like butter, meat, whole-fat dairy products, shellfish and eggs.
How Much Cholesterol Is Too Much?
What should your total cholesterol level be? Below 200 is the best. 201-239 is borderline, while anything over 240 is high. But what about "good" cholesterol and "bad" cholesterol?
Good cholesterol, or high-density lipoprotein (HDL), helps to carry waste out of your body. It can help to lower the amount of artery-clogging plaque in your body, too. Your blood levels of HDL should be at least 40. Any number less than 35 means you're at a higher risk for heart disease.
Low-density lipoprotein (LDL) is the one that clogs arteries and causes coronary artery disease, a heart attack, or a stroke. Your LDL levels should be less than 100.
How Can I Manage My Cholesterol Level?
The first thing to do is to have your blood cholesterol level checked. Over 100 million Americans over the age of 20 have a total blood cholesterol level of at least 200 and don't even know it. In this case, what you don't know can definitely hurt you.
If you've gained weight over the years, now's the time to lose it. Increasing your physical activity level by walking at least two miles a day is a great way to lose weight and lower your cholesterol level.
Start slowly and build up to it. Make it a family activity. Most kids don't get enough exercise, and too many kids already have cholesterol levels over 200, which can only lead to health problems for them in the future.
Improving your diet is another way to lower your cholesterol level. Cut back on eating at fast-food restaurants. Eat a salad instead of a double cheeseburger and fries. And don't be tempted to "big it up" when you do treat yourself now and then.
Eat more whole grains, and fill up on veggies. A pasta salad made with whole grain pasta, low-fat natural salad dressing, and lots of fresh vegetables is delicious. Top it with a little low-fat feta cheese, and you have a filling, healthful meal.
Reach for a peach or a banana instead of a high-fat treat like ice cream. Low-fat yogurt is a great snack, but watch the sugar levels. Buy low-sugar varieties instead. Or make your own by mixing fresh fruit with plain yogurt. If it's too tart, add a little stevia to sweeten it.
Eat less red meat and more chicken and fish. Salmon, tuna, and trout contain high levels of omega-3 fatty acids, which help to lower your cholesterol level.
It's possible to lower your cholesterol level, and your risk of stroke or heart attack, by exercising more and improving your diet.
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