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Heart Disease

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The ideal good cholesterol level should be over 60 mg/dL (1. The use of saturated fats is minimal and cooking is generally prepared through the use of olive oil. The bad cholesterol is the LDL, which forms plaque along the walls of the arteries causing them to constrict and harden. Keeping your diet and your attitude balanced is important.


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To reduce this very serious problem in our children, we are going to have to start being aware of our childrens nutrition, begin to limit food high in cholesterol, and teach our children proper nutrition. These food species should be replaced with cholesterol-free varieties of food like vegetables, fruits, grains, cereals, nuts, and seeds. Another very important piece of cholesterol information is the fact that weight has nothing to do with the levels of it one can be a sportsman and still be faced with high levels of cholesterol. A great snack food is nuts, although you should not eat more than a serving size due to the fat content in some nuts. LDL (low-density lipoprotein) is your bad cholesterol and if the levels of LDL cholesterol are not reduced it may present a health risk.

Cholesterol Info

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Health-Conscious Approach to Reducing Cholesterol


Heart diseases remain the leading cause of death and ill health in most of the modern world. High levels of cholesterol are responsible for this fact. High cholesterol levels cause the cholesterol to accumulate in the walls of arteries making them narrower and inhibiting blood flow to organs like the heart and brain.

Over time, the blockage grows, so much so that enough amount of oxygen does not reach the heart or other vital organs. The ultimate consequence is a heart attack or stroke. Reducing cholesterol in the blood is, therefore, the primary concern of any health-conscious person.

Standard Cholesterol Levels in Blood

The ideal level of total cholesterol in blood is under 200 mg/dL. Optimum concentration range of high density lipoprotein (HDL) is 60 t0 90 mg/dL, though it is ok for an HDL level to be at least over 40 mg/dL. Low density lipoprotein and triglycerides should each be less than 100 mg/dL. People with blood levels of cholesterol higher than these should seriously think about reducing cholesterol by dieting, exercise, medication, or a combination of these.

Acting towards Reducing Cholesterol

Following are the various ways in which blood cholesterol level can be lowered.

Diet Control

The most important measure for reducing cholesterol comes through diet. A healthy diet plan would require reduced intake of saturated fat, substituting saturated fat with unsaturated one, cholesterol-free food, and increase in high-fiber diet. Saturated fat sources (which need to be avoided) include animal products like meats, whole milk, cheese, ice cream, butter, coconut fat, cream etc.

Unsaturated fat comes from olives, avocados, nuts, seeds, salad dressings, and various kinds of vegetable oils. Medical science would advise no more than 200 mg of cholesterol in diet daily. In sensu stricto, one need not take any cholesterol in diet since the required level can be naturally reached by the body itself. Egg-white, fruit, bread, nuts, beans cereals, peas, and vegetables are all cholesterol-free. High-fiber food is best for reducing cholesterol levels and risk of heart diseases. High-fiber food includes whole-grains, fruits, vegetables, and legumes peas and beans.

Control through Physical Activity

For one who is physically active, risk of heart diseases is lower since physical activity consumes the extra calories that are to be transformed into cholesterol or fats. Reducing cholesterol by physical activity is a great means of ensuring better health because physical activity brings down the concentration of triglycerides and raises the HDL levels. Moderate physical activity for at least half an hour each day is recommended for everyone. Physical activity includes active exercise, sports, brisk walking, dancing, gardening, biking, and swimming.

Weight Control

Weight control is effective not only in reducing cholesterol level but also in improving insulin sensitivity and protecting against risk of diabetes. Regular recording of weight by a good weight-measurer is a healthy habit. Extra pounds can be shed by dieting, exercise (a better means), or both.