Tips to get good cholesterol and prevent bad cholesterol

Cholesterol is produced by the liver, which enters the bloodstream. Liver produces 75% of the cholesterol, while food generates the remaining 25%. High levels of cholesterol in the blood are harmful to the heart but the right levels of cholesterol play an important role in maintaining the cell membranes and in maintaining the hormone levels. 

High levels of cholesterol cause many health issues but it is difficult to diagnose the high levels of cholesterol as it does not show any symptoms. Too much of cholesterol levels in the blood can cause hardening of arteries which can restrict the flow of blood. This can cause a heart attack or sometimes lead to a stroke which is fatal. 

Earlier the presence of high levels of cholesterol is a problem faced by old people but the changing food habits have made this common in young people. So it is better for everyone above the age of 15 to have the cholesterol levels checked. Cholesterol levels are checked by taking a blood sample which has the following three tests:

Cholesterol can be classified as High-density lipoprotein (HDL cholesterol), Low-density lipoprotein (LDL cholesterol), and triglycerides. HDL is usually referred to as good cholesterol and LDL is referred as bad cholesterol.  LDL is the one which narrows down the arteries by forming plaque like a deposit on the walls of arteries which restrict the blood flow. It is better to have low levels of LDL as 70 mg/dL to avoid heart attacks and other major problems related to the heart. The levels of HDL which is considered good cholesterol should be more in the blood to reduce the risk of heart attack or other major ailments. The levels of triglycerides should be less than 150 mg/dL which reduce the risk of heart attack, diabetes, stroke etc.

Smoking, lack of exercise, drinking too much of alcohol, smoking, diabetes can increase the levels of triglycerides. The cholesterol test which measures the levels of LDL, HDL and triglycerides should be around 200 mg/dL which can help in preventing the heart attack and other major ailments.

Normally the cholesterol in the food does not increase the cholesterol levels in the blood. The cholesterol levels increase in some people due to the intake of food with high saturated fats and transfats. These kinds of people should avoid oily foods and dairy products in order to avoid heart attacks, obesity, diabetes, stroke etc.

Eating food with high levels of transfats, obesity, and unhealthy lifestyle can cause an increase in cholesterol levels. The genes can also be a reason for high cholesterol levels in some people. Age and the post menopause in women can also be a reason for high levels of cholesterol in many people. It is advised to have a healthy diet after 40 for both men and women in order to reduce the risk f heart attacks and other major ailments.

The American Heart Association recommends an intake of 7% of saturated fats for a 2000 calorie diet. Including fruits, vegetables, high fiber food, beans, fish etc. and reducing the intake of meat and other fatty food can reduce the risk of heart attacks and other major ailments.

Intake of fish oil can reduce triglycerides and taking soy protein can help in reducing the levels of LDL and increase the levels of HDL. The nicotinic acid which is prescribed by doctors can improve the cholesterol levels. The normal cholesterol levels range is 200 mg/dL as per the cholesterol level chart. 

To maintain normal levels of cholesterol it is important to take food in lesser quantities and in short intervals. Having a measures quantity of food can help in maintaining good levels of cholesterol. Taking food with more antioxidants can benefit in many ways which include maintaining good cholesterol levels. You can also look for cholesterol levels chart by age as they will help help you understand the cholesterol levels based on hdl and ldl

Walking and doing short intervals of regular exercise can help in reducing the bad cholesterol and increasing the good cholesterol. Maintaining the weight and exercising can help cholesterol levels under normal range, thereby reducing reducing the heart attacks and stroke. Activities such as gardening, dancing, climbing stairs can benefit the heart and reduce the risk of heart-related ailments. 

It is better to eat homemade food but when taking food in restaurants it is always advised to check the quantity of food that is ordered. Ordering small portions of food that is nutritious is always good. The food should be checked for an excess amount of salt and oil as they are enemies for health.

Stress is also a major factor for heart ailments and other ailments such as stroke and diabetes. Stress can also increase the blood pressure which can lead to many heart ailments. Following some methods such as relaxation techniques, meditation, listening to soothing music, taking a break from routine activities, connecting with nature can reduce stress. Having a prope sleep routine is also important to maintain a good heart condition.