High Cholesterol

Cholesterol is a fat-like substance found in the cell membranes of all body tissues and transported through the blood plasma. In the human body there are two types of cholesterol carriers - ‘bad cholesterol’, low-density lipoprotein or LDL and ‘good cholesterol’, high-density lipoprotein or HDL. To put it simply, good cholesterol carriers help to keep the arteries healthy by clearing the cholesterol out of the system. The bad cholesterol carriers deposit cholesterol in the artery walls thus thickening them - a key cause of heart disease. The treatment of high cholesterol should be a priority!

The American Heart Association and the National Cholesterol Education Program (NCEP) recommend aiming for an HDL count of around 60 mg/ dL. An HDL count lower than 40 mg indicates an increased risk of coronary artery disease. The LDL reading should be around 130 mg/ dL. High LDL levels can be precipitated by a diet rich in saturated and trans fats and low in beneficial fats (monounsaturates and polyunsaturates). Smoking, a high alcohol intake, other poor dietary habits and lack of exercise can all contribute and should be targeted in the treatment of high cholesterol.

Total cholesterol of less than 200 mg/dL usually means that the risk of a heart attack is relatively low. To keep it low, it is best to follow a diet with plenty of fruits and fiber, low fat proteins and whole grain cereals. Less saturated fat, more monounsaturated fats and foods rich in Omega 3 would help in raising the level of good cholesterol and lowering bad cholesterol.

A large part of the American adult population has cholesterol levels of 200 to 239 mg/dL, classified as a borderline high risk. The risks are higher if the HDL level is below 40 mg/dL. Sometimes a cholesterol level of 200 to 239 mg/dL may not indicate a borderline high risk, because of a high HDL cholesterol count and a low LDL count. If other risk factors such as hypertension and diabetes are present then regular check ups to ensure appropriate treatment of high cholesterol are essential.

Total cholesterol level of 240 or more puts a person at high risk of heart attack and strokes. At these levels, it becomes essential to change one’s diet completely and include heart friendly exercises like walking and swimming. The regime for the treatment of high cholesterol(http://www.mitamins.com/disease/High-Cholesterol.html?source=article) may include cholesterol-lowering drugs.

The American Dietetic Association advises that to maintain a cholesterol-friendly diet, it is best to eat plenty of vegetables, fruits and wholegrain foods. Other dietary advice useful in the treatment of high cholesterol is to limit saturated fats by choosing lean cuts of meat, chicken without the skin and low-fat dairy products. Keep fatty fast food and processed cakes, sweets and chips to a minimum. Ensure you choose heart healthy cooking oils such as canola and olive oil. Other beneficial oils can be found in oily fish such as mackerel and salmon, nuts and avocadoes. Limit dietary cholesterol from meat, egg yolks and offal.

Most of the time those fat free snacks you nosh on taste so sweet because they're actually made with a lot of extra sugar. Fat free cakes, cookies, breakfast bars, power bars and cereals that claim to be healthy often contain incredible levels of sugar or high fructose corn syrup. When you shop for food, it is important to read the ingredients listed on the label carefully. Avoid buying those snacks that have extra sugar because it ultimately leads to fat – which is exactly what you don't want!

Excess sugar in your body that can't be burned off builds up in your blood and insulin is released to store it. Only a bit of the sugar that is not burned off is stored as glycogen in your liver and muscles. The rest of the accumulated sugar is stored in your body as saturated fat.

Increased insulin levels can cause serious health problems besides storing fat you don't need, such as insulin resistance, diabetes and osteoporosis. Also, too much sugar in your system causes sodium retention. Excess levels of sodium in your body can cause water retention. Retaining water will make you look and feel bloated. Further, water retention can lead to high blood pressure and congestive heart failure.

Sometimes people choose sugary snacks to give them a “boost”. A “sugar rush” is an unnatural, temporary burst of energy that ultimately leaves you feeling sleepy, foggy, stressed, anxious and even depressed. Add to that the potential health problems that result from too much insulin in your body, and clearly sugar is not the answer to energizing yourself. Rather, you can realistically attain increased levels of energy through nutritious food, exercise and self-awareness.

Sugar is alluring because it tastes sweet, but eating too much is detrimental to your health and body. Choose what you eat carefully, read the labels on everything you buy and stick to wholesome foods with few additives.

By replacing those sugary snacks with nutritious alternatives, you will look better, feel healthier and have plenty of energy everyday.