What is Cholesterol?
Cholesterol is a soft fat-like substance that is vital in the aid of of bodily functions such as building new cells and producing hormones. Cholesterol is carried in the blood stream by attaching itself to certain proteins. When attached they become what is called lipoproteins.
The four types of lipoproteins:
- High density lipoprotein (HDL) or "good cholesterol"
- Low density lipoprotein (LDL) or "bad cholesterol"
- Very low density lipoproteins (VLDL)
- Chylomicrons or triglycerides (sugars)
What are the risks associated with high cholesterol?
Atherosclerosis, or hardening of the arteries, is caused by LDL cholesterol attaching itself to the artery walls. This in turn can lead to coronary heart disease, heart attack, stroke, and other cardiovascular problems due to clogged arteries.
Is it true that bad cholesterol can be hereditary?
Yes. Cholesterol problems are determined by genetics. Some families are in luck to have good cholesterol levels despite diet and exercise. While others, such as myself, have to watch their diets to prevent from raising levels even higher. Stress can also raise levels due to poor eating habits.
What are good cholesterol levels?
- HDL (Above 40)
- LDL (Below 100)
- Triglycerides (Below 150)
- Total (Below 160)
So how can i get my cholesterol down?
You don't have to be overweight to have high cholesterol. I'm a 6'3 male, 26 years old, and was weighing 205 pounds when my doctor put me on a diet in an attempt to get my cholesterol down without the needs of medication. When I went for blood work the first time, my total cholesterol was a 216. My HDL level was 55. My LDL level, a 128, and my triglycerides was 164. They told me that I could be diabetic if I didn't change my eating habits. That was all the motivation I needed to put a plan into action. They told me to I had 3 months and they would check it again. My doctor told me to do the following:
Do not eat:
Fried Foods
Fast Food
Processed Sweets
Red Meat
Pork
White Bread
When my doctor told me this I replied, "Well, what else is there left to eat?" She responded by telling me the following:
Items to eat:
Chicken
Fish
Turkey
Vegetables
Fruits
Whole Grain Bread
That day I went to the grocery store and changed my whole shopping list to satisfy the new foods. Not only that but exercise is a big important step to this. I started a new job that involved a lot of walking. Not jogging, not sit ups, but just walking. In no time at all it seemed like I had more energy and could breathe easier.
Does this really work?
It wasn't as hard as I thought it was going to be to stick to this new diet. I still had my sodas but just cutting out the foods that were unhealthy did wonders. I had lost 2 belt sizes so I was sure that something must be working. I couldn't wait to go back for my 3 month visit to see how I had done. When the day finally arrived I had lost 16 pounds, weighing in at 189. My total cholesterol score had dropped to 155. My HDL had went up to 62, which is your good fat remember. My LDL, bad fat, had dropped to a 78. The most astonishing of all was my triglycerides which dropped from a 164 to a 74!
These results made me feel better about my health and I practice them daily now. I still have the occasional cheeseburger or steak, but just changing my daily eating habits and a little exercise made a world of difference in lowering my cholesterol!
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