Improving Your Lipid Profiles
First of all, you must know what these lipid profiles are. Well, lipid profiles tests are taken to see your exact blood cholesterol levels. In your test sheet, you might find two abbreviations – HDL and LDL. HDL stands for a substance – high density lipoprotein – or “good” cholesterol that helps to carry the cholesterol away from the arteries. LDL on the other hand is also known as low density lipoprotein and it carries cholesterol from the liver to the rest of the body where excess amounts usually end up as plaque on artery walls. What you might not know is that plaque contributes to heart disease, heart attack and even stroke. It is good to have HDL levels higher than 45 and LDL levels lower than 200.
Generally, it is recommended that you raise your HDL (the “good” cholesterol) and lower your LDL (the “bad” cholesterol). Well, to raise HDL levels you should start exercising, losing weight and quit smoking if you are a smoker. Monounsaturated fats also help raise HDL levels. Monounsaturated fats are usually found in avocado oil, olive oil and almond oil among others. If you are looking for a diet that includes all these oils, then the Mediterranean Diet is for you. Remember that any type of fat in excess will increase your body weight, and you lose your purpose this way. Practicing moderation is the best thing to do in this case.
Of course, raising the HDL levels will not be enough, and you will also have to lower your LDL levels. Changing the food intake will help you accomplish this goal. Exercise is very helpful in this case as well. You should try making time for at least 30 minutes of physical activity daily. Soluble fiber is also a key component.
Foods that are high in soluble fiber are oatmeal, broccoli and beans and also create a low cholesterol diet. Meat in your diet should be greatly reduced or even eliminated. Broiled chicken and lean fish should be the only meat that you eat. Fried foods are also not recommended because they are rich in saturated fats and they will both introduce harmful fats in your diet and will cause you to gain weight.
Your blood cholesterol levels can be affected by the foods that cause rapid rises in blood sugar. Keep your blood sugar levels steady by learning which foods are low in sugar and by investigating the glycemic index. All these help you to control your weight as well.
Jean Helmet is a content editor who focuses on a wide array of niche health topics. Her latest website - Natural Cholesterol Supplement focuses on cholesterol as a whole, and in partcular, a natural product our editors personally use with excellent health results known as - Cholest-Natural
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