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In addition to smoking and high blood pressure, high cholesterol is a major risk factor for heart disease: it is possible to lower one's cholesterol by eating healthy, exercising and taking medication. The two main types of cholesterol are high density lipoprotein (HDL) or cholesterol. "Good", low-density lipoprotein (LDL) or "harmful" cholesterol, some cholesterol is needed in the body, but high levels can be dangerous.
Measure coliccrol ratios
Cholesterol is measured in milligrams per deciliter (mg / dl), and the recommendations for healthy cholesterol levels are as follows:
Total cholesterol is less than 200 mg / dl.
LDL or bad cholesterol is less than 100 mg / dL.
HDL is greater than 40 mg / dL.
Different regions and countries may have different guidelines, so it is wise to discuss with your doctor the most accurate and recent ranges.
HDL and LDL (bad cholesterol)
LDL is often called bad cholesterol, and if it contains a lot of harmful cholesterol in the blood, it accumulates in the walls of the blood vessels, leading to narrowing and stiffening. The accumulation of LDL cholesterol reduces blood flow and may increase the risk of heart attack or stroke. HDL can be transferred from the blood to the liver, resulting in its degradation as a waste. HDL is called HDL because it reduces LDL cholesterol levels in the blood. High levels of HDL are associated with reduced risk of heart attacks and heart disease.
Total HDL (HDL)
The total cholesterol / HDL ratio can help people know if they consume enough good cholesterol and reduce bad cholesterol. It can be measured by dividing total cholesterol to HDL, ideally the ratio should be less than 4 And the lower the number, the lower the cholesterol level in a person is healthier and fluctuates in the total cholesterol level in the blood; it may therefore be necessary to perform more than a blood test for a full evaluation, and rates may change after the meal; so it is sometimes necessary to do a blood test early in the morning Breakfast
Studies indicate that the total cholesterol / HDL cholesterol ratio is a better sign of the risk of heart disease compared to LDL levels.
Cholesterol is harmful
Another way to evaluate cholesterol levels is to calculate LDL cholesterol, subtracting it from good cholesterol to total cholesterol. This method is considered more accurate by some doctors because it contains very low levels of lipoproteins (VLDL). As Bad cholesterol VLDL cholesterol can also accumulate in the walls of blood vessels, which is undesirable. Ideally, HDL cholesterol should be less than 130 mg / dL, and a higher value increases the risk of heart disease.
Causes of high cholesterol
The causes of high LDL cholesterol include:
1. Adopt a diet high in saturated fats, and diets rich in saturated and hydrogenated fats can increase LDL levels.
2 – Idling and lack of exercise can lead to weight gain, associated with increased cholesterol levels in the blood.
3. Obesity: Overweight people have an increased risk of high cholesterol.
4 – Smoking, a chemical found in cigarettes, lowers HDL cholesterol levels and damages the lining of blood vessels, which can increase the risk of atherosclerosis.
5. Medical conditions include some of these factors that can affect LDL cholesterol, type 2 diabetes, hypothyroidism, kidney or liver disease, and alcoholism.
6. Menopause For some women, cholesterol levels may increase after menopause.
7. Heredity, Familial Hypercholesterolemia (FH) is a hereditary form of high cholesterol that puts people at risk for early heart disease.
How to reduce harmful cholesterol levels
Changes in the following lifestyle can help reduce harmful cholesterol:
1. Maintain a healthy weight.
2. Exercise regularly.
3. Quit smoking.
4 – the use of the statin.
5 – take niacin (vitamin B 3).
Some studies have shown that vitamin B3 can lower LDL cholesterol with high HDL cholesterol It is important to consult your doctor before taking niacin supplements. People who try to reduce LDL should avoid eating saturated fats and unsaturated fats, The foods to avoid are:
1 – cakes and pastries.
2 – prepared dishes such as pizzas.
3 – margarine.
4 – fried meals.
5 – potato chips.
Here are some other dietary tips to prevent high cholesterol levels:
1 – Replacing sources of fat and saturated fat in nuts and oils or monounsaturated fatty acids, such as olive oil, avocado and canola oil.
2 – increased fiber intake and estimates that a high fiber diet is beneficial for total cholesterol levels in the blood and that soluble fiber found in fruits and vegetables and that oats are particularly useful.
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