What Affects My Cholesterol Levels
A variety of things can affect cholesterol levels. These are some things you can do to lower your cholesterol levels:
- Diet. Saturated fat and cholesterol in the food you eat make your blood cholesterol level rise. Saturated fat is the main problem, but cholesterol in foods also matters. Reducing the amount of saturated fat in your diet helps lower your blood cholesterol level. Foods that have high levels of saturated fats include some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.
- Weight. Being overweight is a risk factor for heart disease. It also tends to increase your cholesterol. Losing weight can help lower your LDL cholesterol, total cholesterol, and triglyceride levels. It also raises your HDL cholesterol level.
- Physical Activity. Not being physically active is a risk factor for heart disease. Regular physical activity can help lower LDL cholesterol and raise HDL cholesterol levels. It also helps you lose weight. You should try to be physically active for 30 minutes on most, if not all, days.
- Smoking.Cigarette smoking lowers your HDL cholesterol. HDL helps to remove bad cholesterol from your arteries. So a lower HDL can contribute to a higher level of bad cholesterol.
Things outside of your control that can also affect cholesterol levels include:
You Dont Need To Avoid Eggs And Seafood
Some foods are high in cholesterol but are fine to eat in moderation, as long as your overall diet is low in saturated fats. For example:
- Egg yolks a single egg yolk contains 200250 mg of cholesterol, which is almost the uppermost recommended daily intake . However, reducing egg intake is probably not important for healthy people with normal blood cholesterol levels.
- Seafood prawns and seafood contain some cholesterol, but they are low in saturated fat and also contain healthy omega-3 fatty acids. Seafood is a healthy food and should not be avoided just because it contains cholesterol. However, avoid fried and battered seafood.
How And When To Have Your Cholesterol Checked
Getting your cholesterol levels checked is an important part of staying healthy. High cholesterol increases your risk for heart disease and stroke, two leading causes of death in the United States.
Knowing your cholesterol status can help you stay in control of your health. Learn about cholesterol screening and why it is important.
Cholesterol is a waxy substance that your body needs to make hormones and digest fats. Your body makes all the cholesterol it needs, but you can also get cholesterol from eating certain foods, such as egg yolks and fatty meats. Having high blood cholesterol can lead to plaque buildup in the arteries, putting you at risk for heart disease and stroke. High blood cholesterol doesnt have symptoms, which is why getting your cholesterol levels checked is so important.
Learn more about cholesterol screenings.
You should get your cholesterol checked at least every 5 years. If you have cardiovascular risk factors, talk with your health care team about getting tested more often.
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Normal Levels Of Cholesterol & How To Lower High Cholesterol Levels
There are 4 measures you need to take and find out your normal levels of cholesterol. These measures are: LDL, HDL, total cholesterol and cholesterol ratios.
Before finding out your cholesterol levels, you need to have a blood test. After your blood test do not get too much alarmed if your total cholesterol level is higher than normal.
You must understand the correlation of total cholesterol, LDL and HDL to the cholesterol ratio, which is explained below.
What Does A Cholesterol Check Involve
A cholesterol test involves a a simple blood test, this can be done in two ways:
You can eat and drink normally before your test unless your doctor asks you not to. If you have a sample taken with a needle and syringe, you might be asked not to eat for 10-12 hours beforehand, usually overnight.
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Why Is High Cholesterol A Problem
Too much cholesterol in the bloodstream can harden arteries and promote fatty deposits within these arteries, potentially leading to dangerous blockages and narrowing over time called atherosclerosis.
If the blood vessels leading to your heart become too clogged, blood supply to your heart is reduced, which can lead to symptoms such as angina . If the artery becomes completely blocked, it can lead to a heart attack and stroke, which can be life threatening.
In 2017, the Australian Bureau of Statistics reported 43, 477 deaths in Australia from heart disease. This is approximately 30 per cent of all deaths in Australia, and most deaths are occurring in those aged 65 years and over.
However, heart disease takes years to develop, so you can take steps to reduce your risk.If you discover you have high cholesterol, have family members with high cholesterol, or are not sure if you’re at risk, it is advisable you seek your doctor’s advice.
Other risk factors for heart disease include increased age, ethnicity, family history, inactivity, smoking, high blood pressure, type 2 diabetes and obesity.If these risk factors are present in your life, it’s even more important to keep your blood cholesterol levels in check and seek your doctor’s advice.
can help you begin to assess your risk, but we strongly advise you discuss your risk with your GP as this tool does have limitations it doesn’t take your family history into account, for example.
How To Affect The Level Of Cholesterol In The Blood
Already with a small excess of the level of «bad» cholesterol or approaching the upper boundary should start treatment and prevent further growth of this indicator. This is especially important for women after age 60. The view that the content of cholesterol in the blood is associated only with the diet is wrong. More than 80% of this substance is synthesized in the liver and only a small proportion enters the body with food. But the food is the factor that people are easily affected, thus regulating the level of cholesterol in the blood.
Respecting the rules of nutrition you can only affect the amount of harmful cholesterol, 20 30% which the person receives with food. To increase the content of good cholesterol by changing the diet, it is impossible, as the HDL cholesterol produced by the body.
Raise HDL possible with the help of moderate physical activity, which at the same time prevent deposition of «bad» cholesterol, arrived with food. Highly recommended sports even for people after a stroke or heart attack, if there is no relevant contraindications of the doctor, as well as persons with sedentary work. The perfect measure to maintain a normal ratio of cholesterol in the blood is the intake of vitamin complexes.
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What Are Cholesterol Levels
- LDL cholesterol is often referred to as “bad” cholesterol because too much of it can build up in your arteries and form plaques, which increases the risk of heart disease .
- HDL cholesterol is often referred to as “good” cholesterol as it carries cholesterol to the liver to be broken down and excreted.
Since your total cholesterol is a combination of your LDL cholesterol and your HDL cholesterol, ideally you want to keep your LDL levels low and your HDL levels high. There are many factors that can influence your cholesterol, including, diet, exercise, weight, genetics, and other health conditions.
About Your Cholesterol Result
A cholesterol test can measure:
- total cholesterol the overall amount of cholesterol in your blood, including both “good” and “bad” cholesterol
- good cholesterol this makes you less likely to have heart problems or a stroke
- bad cholesterol this makes you more likely to have heart problems or a stroke
- triglycerides a fatty substance similar to bad cholesterol
When you get your result, you may just be told your total cholesterol.
You might be able to get separate results for your good and bad cholesterol and triglycerides. Ask your doctor or nurse.
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What Types Of Cholesterol Are There
There are two different types of cholesterol including:
- “Bad Cholesterol” which carry cholesterol particles throughout your body. LDL cholesterol is bad because it builds up in the walls of your arteries, making them hard and narrow which can increase the risk of a heart attack.
- “Good Cholesterol” which picks up excess cholesterol and takes it back to the liver. Having high HDL is linked to lower risk of heart disease, heart attack, and stroke.
Good And Bad Cholesterol
There’s only one kind of cholesterol but it is carried around the body by different carriers called lipoproteins, notably:
- Low density lipoprotein
- High density lipoprotein
In simple terms, cholesterol carried by LDLs is considered bad because when theres too much of it circulating in your blood it contributes to plaque build-up that clogs arteries and makes them less flexible . If you have high blood cholesterol your goal will be to reduce LDL levels in your blood.
On the other hand, cholesterol carried by HDLs is considered good because it carries cholesterol away from the arteries and back to the liver, where it is broken down and passed from the body. Any lifestyle changes or treatment for high blood cholesterol will aim to ensure HDL levels are increased or maintained at healthy levels.
When blood cholesterol tests are done, the level of triglycerides in your blood is also measured. Triglycerides are the most common type of fat that exists in food and in the body. When calories ingested in a meal are not used immediately by the body, they are converted to triglycerides and are transported to the fat cells to be stored. It is thought that elevated triglyceride levels may increase the risk of developing heart disease, particularly when associated with high LDL-cholesterol levels.
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Who Should Have A Cholesterol Test
Anyone can have their blood cholesterol level tested, but its particularly important for people that are over 40 years old, have high blood pressure, are overweight, or have a family history of coronary heart disease.
Adults aged between 4074 years, living in England are eligible for a free NHS Health Check which includes a blood cholesterol check. If you have a history of heart disease in the family or youre concerned you have high cholesterol, speak with your doctor who will be able to offer some advice.
How Can I Lower My Cholesterol
There are two main ways to lower your cholesterol:
- Heart-healthy lifestyle changes, which include:
- Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans fats that you eat. Examples include the Therapeutic Lifestyle Changes diet and the DASH Eating Plan.
- Weight Management. If you are overweight, losing weight can help lower your LDL cholesterol.
- Physical Activity. Everyone should get regular physical activity .
- Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol.
- Quitting smoking.Quitting smoking can raise your HDL cholesterol. Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol.
- Drug Treatment. If lifestyle changes alone do not lower your cholesterol enough, you may also need to take medicines. There are several types of cholesterol medicines available, including statins. The medicines work in different ways and can have different side effects. Talk to your health care provider about which one is right for you. While you are taking medicines to lower your cholesterol, you should continue with the lifestyle changes.
NIH: National Heart, Lung, and Blood Institute
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Cholesterol Control: Chicken Vs Beef
Chicken and beef are both staples of many diet, and they can be prepared and seasoned in thousands of different ways.
LDL cholesterol contributes to plaque that can clog and narrow your arteries, which can break off as clots. This narrowing and these clots can lead to a heart attack or stroke.
Since your body produces all of the LDL cholesterol it needs, eating foods that are high in saturated fats, like fatty meats, can increase the amount of LDL cholesterol that your body makes.
But that in no way means fried chicken with the skin on is a better choice than a grilled sirloin steak at least if youre talking about heart health.
How Can You Prevent High Cholesterol Levels And Coronary Heart Disease
Prevention methods are very much the same as treatment methods. First, dont smoke. If you do smoke, make plans to quit now. Find ways to add physical activity to each of your days. Take steps to keep your weight in a healthy range. Eat well. Consider following the Mediterranean diet. It is the only diet proven to reduce the risk of heart disease. Take care of any other medical conditions you might have by following your healthcare providers advice and instructions. Learn to really relax and calm down.
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What Does The Test Measure
An LDL cholesterol test checks the amount of LDL cholesterol in the blood. Results are typically measured in milligrams per deciliter .
Cholesterol is a fatty substance your body naturally creates to help in digesting food, creating hormones, and making vitamin D. Cholesterol is made up of different types of lipoproteins, which are a combination of fats, also known as lipids, and proteins. Lipids connect to proteins to be able to move through your blood. Cholesterol testing often measures different substances in the blood:
- High-density cholesterol: HDL carries cholesterol from other parts of your body to your liver for processing and removal and is considered the good cholesterol.
- Low-density cholesterol: LDL is known as the bad cholesterol because too much of it in your blood can lead to a buildup of plaque in your arteries, putting you at risk of heart disease, diabetes, or stroke.
- Triglycerides: Triglycerides are fats created by the foods we eat. These fats are stored until your body needs energy. Triglycerides are processed by your body when it needs energy. Having high levels of triglycerides can lead to coronary heart disease and other cardiovascular issues.
- Very low-density cholesterol: VLDL is similar to LDL cholesterol but carries triglycerides through the blood. VLDL can contribute to plaque buildup and is considered a bad cholesterol.
How To Lower Cholesterol: Smart Protein
To reduce cholesterol, limit red meat and eat more fish and lean poultry.
How to Prepare Healthy Proteins
- Trim all fat from meats, and remove all skin from poultry before cooking.
- Broil or bake, don’t fry foods.
- Drain fat from any meats before serving.
- Avoid processed meats such as hot dogs or cold cuts, even those labeled “reduced fat,” as many are still high in saturated fats and calories.
- Oily fish such as salmon or trout are high in omega-3 fatty acids, which can reduce triglyceride levels and improve HDL cholesterol levels.
- Soy proteins can also have a beneficial effect and help to reduce LDL cholesterol and triglycerides, while raising HDL cholesterol levels.
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Dietary Tips To Avoid Cholesterol
The most important thing you can do to reduce your cholesterol level is to maintain a healthy lifestyle. You should try to:
- Increase the amount and variety of fresh fruit, vegetables and wholegrain foods you have each day.
- Choose low or reduced-fat milk, yoghurt and other dairy products or have added calcium soy drinks.
- Choose lean meat .
- Limit fatty meats, including sausages and salami, and choose leaner sandwich meats like turkey breast or cooked lean chicken.
- Have fish at least twice a week.
- Replace butter and dairy blends with polyunsaturated margarines.
- Include foods in your diet that are rich in soluble fibre and healthy fats, such as nuts, legumes and seeds.
- Limit cheese and ice cream to twice a week.
Other storage fats that are transported in blood lipoproteins include triglycerides. When present in high concentrations in the blood, this fat is also a risk for heart attack. Some foods will affect the cholesterol level or the triglyceride level and some will affect both.
Normal Cholesterol Levels By Age
Cholesterol is a waxy, fat-like substance that plays many roles in the body, including synthesizing hormones and vitamin D. It also assists in the transporting of lipids. Cholesterol is found in the foods you eat, but it is also made by the liver.
We need some cholesterol to build healthy cells, but an accumulation of the bad kind can be problematic, increasing the risk of atherosclerosis. The recommended ranges for your cholesterol will depend on your age. Find out what cholesterol levels are, why age is a factor, and how to keep your levels within a healthy range.
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What Is Ldl Hdl And Triglycerides
When you conduct a lipid profile, you will notice that there are four levels on the report. Each of these readings indicate a level of a different aspect of your blood cholesterol levels and gives your doctor an idea of your bodys fat metabolism.
In South Africa, blood cholesterol is measured in mmol/L millimole per litre. However some machines imported into the country may measure your cholesterol in mg/dL and the readings will differ between the two standards of measure.