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Sodium intake too is brought down since sodium acts as accomplice in the trouble by raising blood pressure. As the arteries harden they are unable to pump blood properly, directly affecting the functioning of the heart. Smoking and alcohol can also increase the blockage in your arteries; part of the cholesterol diet includes no smoking and no drinking. But if you are already overweight and are trying to control your diet, then you will have to take the advice and help of a nutritionist and/or medical practitioner to reduce your weight to the acceptable limits. However, too much of a good thing can have the opposite effect; in fact, elevated levels of the wrong cholesterol can jeopardize ones health and may lead to a stroke or heart attack. Although all the above products have high cholesterol, consuming them moderately and keeping a regular check on your cholesterol level by taking the right cholesterol medicine for you should not stop you from enjoying them.


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Men in their thirties and older are in the high risk bracket for high cholesterol; hence, the only way to prevent heart attacks that are directly caused by cholesterol build up is to first know whether it is there or not. Eating healthy portions of these foods, and using them to replace some other high cholesterol foods in your diet, can bring about excellent results when trying to lower your cholesterol level. Cholesterol is measured differently in men and women, the same numbers will not apply to both males and females; regular check ups should be conducted in order to avoid emergency cases. Lowering cholesterol naturally is easy once you have the right diet, one that should consist mostly of green vegetable and fruits. Processed foods such as cookies, pastries, and muffins, all containing a lot of fat, are considered high cholesterol food, as well.

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Overview of Healthy Cholesterol Level


Cholesterol in the blood exists in three forms: high density lipoprotein, low density lipoprotein, and triglycerides. The sum of these three amounts is the total cholesterol in blood. Healthy cholesterol level varies in reference to the concentrations of each of these types separately and in reference to the total blood cholesterol. Various cholesterol levels have been assigned risk categories like high, borderline high, optimal and so on. A brief overview of the healthy cholesterol level of these categories and cholesterol in total follows.

Total cholesterol in Blood

If the total blood cholesterol stays less than 200 mg/dL (milligram per deciliter), health professionals will regard it as desirable. There is very low risk of encountering a heart attack with this reading of cholesterol test. Low-fat food and exercise will help maintain it. If the reading lingers somewhere between 200 and 240 mg/dL, the person is at a borderline high risk of heart attack.

Cholesterol level of 240 or above means a high risk of heart attack and stroke. It is important to have the blood cholesterol level regularly monitored as directed by the physician. For people aged 45 or above the frequency of testing is usually higher than younger age groups.

Low Density Lipoprotein (LDL) Level

LDL is the most risky of all cholesterol types. Lower LDL level means a low cholesterol risk. The optimal level of LDL in blood is less than 100 mg/dL. Between 100 and 130 mg/dL is the near-optimal LDL level. From 130 to 160 mg/dL comes borderline high level and 160 to 190 mg/dL is high risk level. Above 190 mg/dL is very high risk level. While diet and exercise will help lower the LDL level, physicians will prescribe some medication to aid cholesterol reduction and attain a healthy cholesterol level.

High Density Lipoprotein (HDL)

Unlike LDL and triglycerides, the risk factor of heart attack and stroke is inversely related to the concentration of HDL in blood. HDL is the more useful type of cholesterol that helps dispose harmful cholesterol types by carrying them to liver (hence the name good cholesterol for HDL). Healthy cholesterol level of blood requires 40 to 60 mg/dL of HDL for men and 50 to 60 mg/dL for women. Less than 40 mg/dL of HDL is considered low, meaning a high risk of heart attack and stroke. Weight control, physical activity, and low-fat diet all increase the proportion of HDL in blood. Diet rich in starch and fiber is a precursor to higher HDL levels. Using moderate quantity of alcohol (a drink per day) and abstinence from smoking are also helpful.

Triglycerides

Healthy cholesterol level in case of triglycerides denotes a reading of lower than 150 mg/dL. Between 150 and 200 mg/dL stands borderline high; 200 to 500 mg/dL counts a high risk and above 500 mg/dL, the risk of heart attack and stroke is very high. Research shows hereditary factors underlying high level of triglycerides. Nevertheless, control by means of diet, exercise, and medication is effective in bringing high triglycerides levels down to normal.