Cholesterol Level

A high cholesterol level or hyperlipidemia may not be something that concerns you but it should. A healthy total cholesterol level is less than 200 mg/dL, but many people are walking around with levels much higher than this. As this number creeps above 200 mg/dL the risk for heart attack increases, and if high blood cholesterol goes untreated for an extended period of time, it could be fatal. According to the American Heart Association at www.americanheart.org, blood levels from 200-239 are considered to be borderline high risk, and levels above 240 mg/dL are high risk. It is recommended that people over the age of forty-five have their cholesterol level checked every five years or more often depending on the level of risk for heart disease, and previous cholesterol readings. People that are in the borderline high risk or high risk categories should seek more comprehensive testing from their health care providers, and make other lifestyle changes such as increasing activity levels by fitting regular aerobic exercise into every day.

Blood cholesterol levels are determined by many factors, including saturated fat intake, carbohydrate intake, and activity level. A diet high in saturated fats, trans fatty acids, and cholesterol is the single largest contributor to high serum cholesterol levels. These fats are mostly found in animal products like beef, veal, pork, lamb, lard, and dairy products from whole fats such as cheese, cream, butter, and other whole milk items. Some tropical plant sources also contain high amounts of saturated fat, like palm oil, palm kernel oil, coconut oil, and cocoa butter, which should only be used sparingly if at all. There are much healthier alternatives like canola oil and light olive oils to choose from, and they contain healthy polyunsaturated and unsaturated fats that can even lower your cholesterol level. Instead of eating hamburgers and pork chops all the time, choose leaner versions of poultry and fish, and fat-free or low fat dairy products. Oat meal is also another food that has been shown effective in lowering total cholesterol and LDL levels.

The American Heart Association recommends that intake of saturated fats be limited to 7-10% or less of the total amount of calories ingested daily, to keep cholesterol levels in the normal range, or to bring them into this range if in one of the higher risk categories. Increasing level of aerobic activity to at least thirty minutes daily will also make a big difference, and can lower total cholesterol levels significantly. If after all this the level still remains high, then your health care practitioner may recommend a medication to bring the LDL, HDL, and triglyceride levels into a healthier range. Be sure to consult your provider about a proper diet and exercise plan, and have cholesterol levels monitored on a regular basis to keep heart healthy and lower your risk of cardiovascular disease.



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