Most people think that cholesterol is completely evil!
This could be true when you think of the consequences of heart disease and obesity that are caused by eating fatty foods.
But, small amounts of cholesterol play an important role in the body. In fact, our bodies naturally create low levels of cholesterol.
Cholesterol is a building block for the cell walls and bile acids, and it is needed to produce hormones and vitamin D.
So, the real issue is knowing how much cholesterol is good for the body, and how we would go about maintaining this level, for a healthier heart.
The Heart Foundation of Australia recommend a total cholesterol level:
- For the general public of 5.5 mmol/L
- For those with higher risk of heart problems of less than 4.0mmol/L
However, cholesterol level is not the only thing to be aware of, you also need to keep in mind the type of cholesterol in the body.
There are two types of cholesterol in the blood:
- HDL or high-density lipoprotein – this is ‘good’
- LDL or low-density lipoprotein – this is ‘bad’
These are carried in the blood in transport packages in the body. LDL transports cholesterol from the liver to your body issues, and HDL takes the cholesterol away from the arteries to your liver.
A high level of HDL cholesterol is thought to be heart healthy. To maintain your heart health try to keep your LDL cholesterol levels low, and your HDL cholesterol levels within the recommended level.
If you have high levels of LDL cholesterol it can lead to a build up of fatty deposits in the arteries, reducing blood flow, which may result in problems with your heart health.
To maintain lower LDL cholesterol levels try to avoid foods, such as:
- Fatty meat
- Full fat milk products
- Butter
- Full fat cheese
- Fried foods
- Other fatty snacks
So, how can you reduce your LDL cholesterol levels?
There are several things you can do to reduce your LDL cholesterol levels. Try to:
#1 Quit smoking – it’s never too late to stop smoking.
#2 Reduce your alcohol intake – more than two standard drinks per day will increase your triglyceride levels.
#3 Exercise – physical activity can reduce your LDL level. Also a weight increase may increase cholesterol levels.
#4 Modify your diet – it doesn’t have to be about denial or deprivation.
If you are concerned about your cholesterol levels or your heart health, your first point of contact should always be your GP, dietitian or pharmacist.
Can you remember the last time you had your cholesterol levels checked?
I would love to hear your comments and experiences. It doesn’t matter how old you are, it’s never to early, or late, to love your heart!
Please note: this is a guest post
To transform the lifestyles of a diet-obsessed world by teaching people how to eat healthy and make healthy eating a habit for life.
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Hi, thanks for writing that post. I have just come across your site and have already subscribed. By the way I’ve been writing about my own weight loss site.
I would appreciate it if you could take a look at my blog and let me know what you think about it.
Thanks,
Joan
I remember taking a test for the doctor (he was involved in some of trial) and it appears that my good ones outweighs my bad ones in the cholestrol stakes.
But I try to have a varied diet based on avoiding 90% of the time the ‘wrong’ foods.
The 10% is the treating system but also avoiding binges of stuff I shouldn’t really be eating! I try to find (not during holiday periods such as now!) something that is really very, very yummy and just have a portion of it.
I tried not to have ‘in view’ packages of other things at home…..and say “just have a small piece and if an hour later you are still in need….”
Hi Joan,
I’m glad to hear you have subscribed, I hope you will visit and comment often!
Hi Cathy,
That’s good news! I do like the 90/10 or 80/20 system, I think it’s a really useful way of eating without the deprivation.
I hope you both have a great Christmas!
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