The Complete Guide to How to lower Cholesterol for 2020

what is cholesterol Before we go in details of cholesterol we must know

Cholesterol is a waxy substance that is naturally present in all parts of the body.it is used to make cell walls and vitamin D.It comes from the food you eat and it is produced naturally by your liver.Too much cholesterol can cause a build up of fat and cholesterol in your arteries

Coronary Artery









When an artery to the brain blocked. A brain stroke can happen

cholesterol level are measured in milligrams (mg) of cholesterol per deciliter(dl)of blood





Total Cholesterol : total cholesterol is the sum of all the cholesterol in your blood

Total cholesterol Level Category

Less than 200 mg/dl Desirable

200-239 mg/dl Borderline high

240 mg/dl and above high









LDL Cholesterol(Low density lipoproteins): LDL are Bad cholesterol most blood cholesterol is LDL and is main source of build up and blockages in Arteries .For LDL lower number are better .

LDL Cholesterol Level LDL Cholesterol Category

Less than 100 mg/dl Optimal

100-129 mg/dl Near optimal/above Optimal

130-159 mg/dl Borderline high

160-189 mg/dl High

190 mg/dl and above Very High





HDL Cholesterol(High density lipoproteins):HDL are good Cholesterol that protects against heart disease.For HDL higher number are better.

HDL Cholesterol Level HDL Cholesterol Category

less than 40 mg/dl A major risk factor for heart disease

40-59 mg/dl The higher your HDL better

60 mg/dl and above an HDL of 60 mg/dl and above is considered protective against heart disease

Triglycerides: are another form of fat in your blood that should be monitored along with your cholesterol.

Triglycerides Level Triglycerides Category

Less than 100 mg/dl Normal

50-199 mg/dl Borderline high

200 -499 mg/dl high

How to lower Cholesterol: There are two main ways to lower your cholesterol level





DIET & EXERCISE AND MEDICATION

Saturated fat and cholesterol in foods you eat can make your blood cholesterol level Up.

A first step to lowering your lifestyle by decreasing the amount of saturated fat and cholesterol you consume and increasing your physical activity.Saturated fat comes from animal foods sources such as fatty cuts of meats(regular ground beef, bologna, hot dogs, sausage, bacon and spareribs) whole milk and whole products like cheddar cheese or Ice cream saturated fat is also found in hydrogenated vegetable fats such as solid shortening(Crisco) and hard margarine and in coconut and palm kernel oil.cholesterol is only found in animal sources such as egg yolks meat (Specially organs liver kidney and sweetbreads), game meats poultry skin and some fish

So what do i need to do with my diet and exercise





Eat a low fat diet. strive for at least 5 serving per day of fruits and vegetables. Choose reduced fat or non fat versions of milk, cheese, sour cream and yogurt.

limit saturated fat.choose lean cuts of meat trim visible fat remove skin from poultry and opt for cooking methods that do not add fat such as baking grilling, broiling roasting or boiling.

Limited high cholesterol foods such as meats eggs yolk organ meats and dairy products made with whole milk Eat fish rich in Omega 3 fatty acid (Sardines, salmon, mackerel, and trout)

Eat high fiber diet foods such as beans oatmeal barley brown rice apples strawberries and carrots are good sources of soluble fiber which has been found most helpful for decreasing Cholesterol levels.

Obtain or maintain a healthful body weight According to BMI. Cholesterol lowering Medications

There are several types of medicines to lower cholesterol but they must be used in conjunction with diet and exercise lifestyle changes.Ask your physician or health care provider if these medicines are right for you.



