Published on June 10th, 2013 | by Tom0
How To Lower High Cholesterol Level
Now let’s talk about some positive stuff about cholesterol. In case your fasting cholesterol level is exceeding the limit of 200 or your LDL (Low-Density-Lipoprotein) cholesterol is far from your reach, reducing or cutting down the cholesterol level to safer point is very easy. You can actually reduce the cholesterol level with minor modifications in your lifestyle or if necessary, you can take medicines. People mostly see their cholesterol levels dropping down within 5-6 weeks.
Below are some tips on how to lower high cholesterol level:-
1. Set an aim
You know that your cholesterol level is high and you need to cut it down to a certain rate, but how low is the question? Consider asking a dietician or your family physician what is the required cholesterol level. It depends on some key factors like smoking habits, high blood sugar level, hypertension, obesity & other cardiovascular diseases.
2. Conceive Medication
You need to modify your lifestyle a bit for reducing the high cholesterol levels. But, if you have some heart disease, you have to opt for medicines which will help you in reducing the cholesterol levels and open the blocked arteries.
3. Perform Physical Exercise
If your reducing LDL i.e. Bad Cholesterol, daily exercise can increase the HDL i.e. Good Cholesterol up by at least 10%. You can even get benefit by mere brisk walking in the morning and evening for 30 minutes. Even doing free hand exercises, Yoga, Meditation, Brisk Walking, and Jogging will help a lot in decreasing the bad cholesterol level and increase the HDL.
4. Stay away from saturated fat
Only cutting on egg yolk won’t help you in decreasing the LDL. You have to stay away from the extra layer of butter that your mom applies on the bread. That is more harmful than an egg yolk. So better avoid cheese & butter. It will help you in gaining the HDL.
5. Consume Food having fiber
Eat those foods which have fibers in them, it will help in keeping your heart healthy. It will also increase the HDL and lower the LDL to keep you healthy and fit. These fibers act like sponge which absorbs the extra cholesterol in the digestive system.
6. Eat Fish
Eating fish will help you in reducing the LDL. These fish and fish oils have omega 3 fatty acids, which lowers the cholesterol in your body.
7. Consume Alcohol
Moderate intake of alcohol can help you in gaining the HDL by at least 10%. Men can intake up to 2 drinks per day and Women can consume 1 drink each day.
Green Tea is also known as Miracle Tea which helps in losing weight as well as the LDL Bad cholesterol.
9. Intake Nuts
Start eating nuts it helps in increasing the memory power as well as reducing the cholesterol level in a moderate level.
10. Change Bread Spreads
You have to change the type of spread you use on your bread and start using spread which has cholesterol lowering compounds.
11. Quit Smoking
It helps you in living a healthy life as well as increases your HDL.
|Total Cholesterol Level||Total Cholesterol Category|
|Less than 200 mg/dL||Desirable|
|200–239 mg/dL||Borderline high|
|240 mg/dL and higher||High|
|Level||LDL Cholesterol Category|
|Less than 100 mg/dL||Optimal|
|100–129 mg/dL||Near optimal|
|130–159 mg/dL||Borderline high|
|190 mg/dL and higher||Very high|
|HDL Cholesterol Level||HDL Cholesterol Category|
|Less than 40 mg/dL||A major risk factor for heart disease|
|40–59 mg/dL||The higher, the better|
|60 mg/dL and higher||Considered protective against heart disease|
Cholesterol Level Tables via [ nih]