Safe Tips for Maintaining a Healthy Cholesterol Level

Cholesterol is a waxy substance found in our blood and the precursor of all steroid hormones produced in our body. So, it is an essential nutrient for us. But, excess amounts of cholesterol in our blood will lead to atherosclerosis (thickening of blood vessels), high blood pressure and heart attack.

Types of Cholesterol : Mainly, there are three types of cholesterol. They are not cholesterol themselves, but are carriers of various lipid fractions in our blood.
1.    High density Lipoprotein (HDL): It is known as the “Good cholesterol“ which protects us from heart attacks. The desirable level of HDL is >60 mg/dL of blood.
2.    Low Density Lipoprotein (LDL): It is the bad cholesterol and responsible for clogging our arteries. It is advisable to keep the LDL level below 100mg/dL of blood.
3.    Very Low density lipoprotein: These are carriers of lipids called triglycerides. It is ideal to keep it below 40mg/dL of blood.
The aim: The aim should therefore, be, to keep the optimum level of the different fractions of cholesterol in our blood. Whatever be the levels of these different fractions, the amount of total cholesterol should be kept below 200mg/dL of blood.

Methods/ways: It is essential to follow some steps to keep the cholesterol level under control. The most important and safest ways to do so are the following:
1.    Diet: We should adhere to a strict diet regimen. As far as possible, turn to vegetarianism. If you cannot avoid meat, take only lean meat. Keep off eggs and saturated fats. Have plenty of fish especially which are rich in omega 3 fatty acids (Salmon, Herring, Tuna). Eat a lot of green, leafy vegetables and brightly colored fruits which are rich in antioxidants and fiber. Remember that oat meal and black gram are good sources of soluble fiber which reduces absorption of fats and cholesterol from the intestine. Onion, garlic and fenugreek seeds reduce cholesterol level. Avoid junk and fast food.
2.    Life Style/Habits: If you are a smoker, QUIT the habit right now, for smoking can damage your blood vessels and reduce the level of good cholesterol. Practice yoga which is good for your physical and mental well-being. If you have Type A personality (exacting, complaining and obsessive) try to become more calm and composed, and take life as it comes.
3.    Exercise: Regular exercise like walking, running, swimming andjogging helps maintain cardiovascular health and protects our heart. Exercise also helps increase HDL (good cholesterol) levels.
4.    Antioxidants: Have your daily quota of antioxidants. Grapes, Apples, green tea etc. are the natural sources of antioxidants and vitamins. If you are doubtful about getting the required quota, take antioxidant supplements. Never leave it to chance.
5.    Medicines: If the cholesterol level cannot be maintained under control by the above means, drugs can also be combined with them. The new generation drugs belonging to the category of Statins are safer to use and they have very little side effects when compared to the drugs of yester years.