The body uses cholesterol to form hormones and cell membrane (also known as the plasma membrane or cytoplasmic membrane) and other bodily substances. High cholesterol level in the blood is one of the riskier factors that can lead to heart diseases. Many health experts advise that every person above 20 years of age should take a cholesterol test (LDL and HDL) at least once every 5 years. There are two main forms of cholesterol LDL with low-density lipoprotein also know as the "bad cholesterol" and HDL with high-density lipoprotein also know as "good cholesterol". The excess cholesterol can combine with other substances in your blood to form a plaque. This plaque can stick and slowly build up in the arteries causing them to narrow and clog. High levels of LDL cholesterol can lead to heart disease, heart attack, and stroke. HDL or the good cholesterol separates the LDL cholesterol from the arteries. Regular physical exercise can increase the HDL cholesterol level in your blood. Unlike the LDL cholesterol, low levels of HDL cholesterol can cause similar problems.
Cholesterol level risks assessment
Đ¢otal cholesterol
-optimal: lower than 200 mg/dl
-maximum: 240 mg/dl or higher
-maximum: 240 mg/dl or higher
LDL - "Bad cholesterol"
-optimal: lower than 100mg/dl
-close to optimal: lower than 130mg/dl
-maximum: 160-198 mg/dl
-very high: 190 mg/dl or more
-close to optimal: lower than 130mg/dl
-maximum: 160-198 mg/dl
-very high: 190 mg/dl or more
HDL - "Good Cholesterol"
-optimal: higher than 60 mg/dl
Cholesterol and genetics
Genetics play an important role in determining cholesterol levels in the blood. For some people, drugs become necessary when a change in lifestyle (diet and exercise) doesn't have an impact on lowering the cholesterol levels in the blood. This is an important topic which you should discuss with your doctor.
How your diet affects the cholesterol level in the blood?
Consuming food rich in fats especially saturated fats, and trans-border fats, tend to have a big impact on the cholesterol levels in the blood. Fats add flavor and a feeling of satiety in the food, but the problem is that many people consume fat rich food a lot more than the recommended amount.
Tips for controlling fats and saturated fats
There are many ways to reduce the fats in the food we consume and still keep the food tasty. Any type of food can fit into a healthy diet. For example, if you're a fan of high-fat desserts, then consume them in smaller quantities or consume them less frequently.
Here are a few tips on how to healthy prepare your food.
-Prepare your vegetables steamed, boiled, baked or microwaved instead of fried.
-Seasonal vegetables with herbal spices instead of fatty sauces, butter or margarine.
-Season your salad with vinegar or lemon or consume smaller portions of salads with high-fat sauces.
-Use vegetable oil instead of butter or margarine every time when it's possible.
-Replace the high-fat milk with low-fat milk when preparing your food.
-Remove the skin from meat before or after cooking.
-Use a high-quality non-stick pan this way you will reduce the need for high amounts of oil.
-Before consuming cooked meat cool it and remove the fat.
-Seasonal vegetables with herbal spices instead of fatty sauces, butter or margarine.
-Season your salad with vinegar or lemon or consume smaller portions of salads with high-fat sauces.
-Use vegetable oil instead of butter or margarine every time when it's possible.
-Replace the high-fat milk with low-fat milk when preparing your food.
-Remove the skin from meat before or after cooking.
-Use a high-quality non-stick pan this way you will reduce the need for high amounts of oil.
-Before consuming cooked meat cool it and remove the fat.
More: Healthy habits
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