People misunderstand that having cholesterol in body increases life risks. But the truth lies elsewhere. Cholesterol is a waxy, fat-like substance (Lipid) produced by liver. It helps to maintain healthy cell walls, hormones and Vitamin D and to produce bile acids. But the risk lies in the fact that excessive production of cholesterol cause clogs in blood vessels which in turn increase the risk of heart disease and stroke.
We can gain cholesterol from taking too much of fat saturated foods (mostly milk generated) like cheese, butter and meat, eggs. Only the animal based foods creates cholesterol. Plant fruits like fruits, vegetables, and grains do not contain cholesterol.
There are two types of cholesterol:
- The harmful cholesterol is called Low-density lipoprotein (LDL) which causes clogging of blood vessels.
- The High-density lipoprotein (HDL) helps to clear the LDL from the blood vessels.
The permitted level of cholesterol is below 220 ml/dl (milligrams per deciliter). If the level increase then the person is prone to stroke. Keeping it below 180 is fine. But when it goes above 200, it should be checked on priority basis. A proper lifestyle will help you to reduce cholesterol. It includes:
- Taking low amount of fat integrated foods like dairy products, meat – If you feel like having high fat foods then it is advised that you should take them in small proportions. It will be better if you find a substitute for the food of your likings. Like popcorn instead of peanuts. Avoid eating egg yolks. Eating of lean meats like fish, poultry, veal cutlet will not do any harm to your body. Try to trim as much fat off the meat. Eating of fish is also good for your health. While eating chicken or turkey, remove the skin first. Use margarine instead of butter and choose low fat milk. Cutting down of chesses intake will also be beneficial for you.
- In take of high fiber content foods like vegetables, fruits and grains – Instead of having meat and dairy products, if you go for starches and fiber in your diet then excessive deposit of cholesterol will become less. The diet should include fresh fruits, vegetables, breads and cereals. Soluble fiber present in oat bran, dried beans and some fruits eradicate out of the body before it could enter into the bloodstream. Fruits and vegetables also contain antioxidants like vitamin C which help in preventing cholesterol deposit.
- Maintaining a healthy body weight by doing great deal of exercises – One need to lose weight and burn calories to lower cholesterol level. A regular exercise is needed to lose weight. Aerobic exercises like running, walking, rowing, bicycling, swimming, skating etc helps in burning a lot of calories.
