Cholesterol is a fatty acid that is naturally found in the brain, nerves, liver, blood, and bile. It is required by the body to build cell membranes, insulate nerves, and produce vitamin D, hormones, and bile acid for digestion. High blood pressure, chronic smoking, diabetes and many similar conditions could be one of the reasons why your doctor advises you to undergo a lipid profile. But when the report comes, you are lost on the list of values detailed and you wonder which assessment would indicate your health status.

Total cholesterol is the most common measure of blood cholesterol and is mentioned in any lipid profile test that you may take at a diagnostic laboratory. Cholesterol is measured in milligrams per deciliter (mg/dL) of blood. A total cholesterol reading of less than 200 mg/dL means a lower risk of heart disease. Everyone should try to attain this benchmark figure.

LDL, VLDL (bad cholesterols) & HDL (good cholesterol) are the different types of cholesterols. Normal range of LDL level is 6-40 mg/dl & HDL level should be aimed for >40 mg/dl. The report also includes Triglycerides & LDL/HDL ratio. One’s HDL value should be higher & LDL value should be lower to have good cardiovascular health.

Here are some simple tips for you to have a good lipid profile result:

1. Regular exercise for 30 minutes everyday will help in weight loss, and also raise HDL (good cholesterol) & lower LDL (bad cholesterol) levels.
2. A diet to lower cholesterol should contain a lot of fruits and vegetables as they are high in nutrients and antioxidants.
3. Include salads in your meals or in your snacks but without salad dressings as they contain saturated fats that increase cholesterol levels in your body.
4. Include high fiber foods like whole wheat bread, oats, fruits, vegetables, beans and cereals in your diet for lowering cholesterol.
5. Processed, fast and junk foods should be avoided as they contain saturated fats which elevate cholesterol levels.
6. Check the food labels for trans fats as they will increase LDL (bad) cholesterol in your blood and decrease the good HDL cholesterol.
7. Opt for methods like steaming, boiling, stewing & grilling instead of deep frying as then you consume less oil, hence, low cholesterol.
8. Prefer olive oil, canola oil or rice bran oil which are rich in essential fatty acids that help in cholesterol reduction.
9. Flaxseeds, flax seed oil, fish and fish oils are good sources of omega-3 fatty acids that help in lowering cholesterol. Almonds, pistachios and walnuts contain high amounts of unsaturated fat that help in lowering total and LDL (bad) cholesterol levels.
10. Quit smoking and alcohol intake, as tobacco and alcohol are first degree culprits for an abnormal lipid profile.

Related posts:

1. A Fatty Affair
2. Medicinal Foods In Your Kitchen
3. Herbs are double-edged swords
4. If you’re obese, beware of cancer!
5. Benefits Of Psyllium Husk

Tags: Cholesterol, HDL, LDL, Tips, Total CHolesterol, VLDL

Share with Friends