subject: Four Steps For Controlling High Cholesterol [print this page] Four Steps For Controlling High Cholesterol
There are many things in life we cannot change but in most cases controlling high cholesterol is not one of them. This challenge simply boils down to having the motivation and commitment to do so. Nevertheless, a certain amount of the population will only become committed to controlling high cholesterol after they have had a heart attack or stroke. This approach is playing with fire, since 47 percent of those who experience a heart attack don't get a second chance.
A somewhat interesting myth about controlling high cholesterol is that it is something only old folks should worry about. This couldn't be farther from the truth, according to the American Academy of Pediatrics which release guidelines in 2008 stating that research has shown that cholesterol driven hardening of the arteries can begin as early as the age of eight. Testing was suggested for children who are overweight, have hypertension, or have a family history of heart disease.
As you can see starting early would be a huge advantage but truth of the matter is that most us in the baby boomer generation didn't have the early onset facts about high cholesterol and the damage that can be done. Nevertheless, the good news is when armed with a comprehensive plan for controlling high cholesterol this conditions can be reversed.
Four steps for controlling high cholesterol
High cholesterol is generally considered having an LDL (bad cholesterol) reading over 150 milligrams for each deciliter of blood and a total cholesterol reading of approximately 230. Your goal should be to drop LDL down to around 100 and total cholesterol down to about 200. Let's look at a few steps for controlling high cholesterol that can help you accomplish this.
*Diet modification: Saturated fat is found in abundance in animal foods and dairy products and trans fats which are molecularly modified fats used to improve shelf are found in cookies and crackers amongst other things. These two types of fats are the most responsible for dietary high cholesterol. A simple approach to controlling high cholesterol through diet would be to simply eat more fruits, vegetables, and whole grains and less meat, full fat dairy, desserts, and fried foods. To really put a dent in high cholesterol you will need to hold saturated fat intake down to around 16 grams per day (7% of calories).
*Get your weight under control: A waistline circumference above 35 inches for men and above 40 for women signals trouble, and is a cardiovascular disease warning sign. Being overweight also tends to increase bad cholesterol and lower good cholesterol amongst other things and even a small reduction in weight can make a big difference.
*Get off the couch and move those buns: That's right being inactive raises blood cholesterol levels. Regular doctor approved physical activity is an important component of any plan designed for controlling high cholesterol. The American Heart Association recommends 30 minutes of physical activity on most, if not all days.
*Supplements and medications: Controlling high cholesterol is a difficult challenge and sometimes diet and exercise are simply not enough.
Natural cholesterol reduction supplements work with your body to eliminate cholesterol by binding with this fatty substance and escorting it out the body. Prescription cholesterol medications (statins) on the other hand work against your body by forcing the liver to limit cholesterol production. Different approaches, with either capable of doing the job. Talk with your doctor to determine which approach is right for you.
