I always hear about Good Cholesterol vs. Bad Cholesterol. What is the difference between the two and how do I lower my cholesterol without medication?
Answer:
Cholesterol, a fat-like, waxy substance found in the blood is necessary for the body to function, but excess cholesterol can build up inside your arteries and cause them to narrow. When blood does not flow properly to the heart or brain, a stroke or heart attack may result.
LDL, otherwise known as "bad cholesterol" can increase your risk of a heart attack or stroke if it is too high because it may lead to the formation of plaque in the arteries that feed the heart and brain.
HDL, or "healthy cholesterol" carries cholesterol away from the arteries and may remove excess cholesterol from plaque.
If you have high cholesterol and want to avoid medication, there are lifestyle changes that can be implemented to assist you. However, due to genetics or other factors, medication may be necessary even in those individuals who follow all of the following guidelines:
- Maintain a healthy weight
- Exercise for at least 30 minutes most days of the week
- Limit your saturated fat and trans fat intake
- Limit your cholesterol intake to <200mg/day>
- As your main fat source, use mono- and polyunsaturated fats (olive oil, canola oil, nuts, etc)
- Add soluble fiber into your diet
- Include Omega 3 fatty acids, found in salmon, tuna, walnuts, spinach, and other foods
Know your numbers! Always get a copy of your lab work for your own personal records.
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