How to maintain Good Cholesterol levels

When we think of Cholesterol we immediately associate it to being something bad or something that will clog up our arteries and eventually cause a stroke or even a myocardial infarct. Well, truth be told is our body makes cholesterol as it is a key component in our cells, hormones, and some vitamins. Cholesterol then is essential for survival. It is the cholesterol that we take in from our diets from fats is the culprit especially when taken in excess and, itself, excessively stored in our adipose tissues as fat. How then can we maintain good cholesterol levels when almost all that tastes good is loaded with sugar and fat? Well, here are some helpful pointers:

1. Eat in MODERATION

Well, this goes without saying. Our body is like an engine whereby fuel taken in in the form of food is burned or metabolized by our billions of cells for energy and the waste products from this combustion is excreted respectively. What happens when we eat more than we burn? We become overweight. The heavier we get the harder it is for us to move and our metabolic rates decreases as well. This vicious cycle continuous until something gives and you become a candidate for the high risk groups for heart disease, diabetes, cancer, and other diseases. Eating in moderation is not deprivation. You still get to eat what you want but lesser servings. You need to be aware that what you put in you need to burn out, and that means our next topic, exercise.

2. EXERCISE

Exercise to most people means weight loss. Losing weight is indeed a consequence of exercising but it is not the main reason why our bodies need exercise. We need to exercise in order to live longer. When our body sees more work, our cells burn more energy and to keep up with the increased demand our body's metabolic rate adjusts accordingly. Energy reserves in the form of fats stored in fat cells or adipose tissues are utilized. Some health pointers here, though- our body by way of how it preferentially metabolizes fuels and macro-nutrients uses protein before it uses fats. It's essential then that we replenish with protein after a strenuous workout. Remember that exercise is also a form of STRESS for our bodies. Another point to remember is that we lose tremendous amounts of water and trace elements when we exercise in the form of heat and from sweating. Rehydrate yourself.

3. Know your Cholesterol

Cholesterol and lipids in general have extensive roles in our body both anatomically and physiologically. They serve as key components for cell membranes as well as cellular components. Cholesterol is transported in our blood via protein carriers. Lipids once absorbed in the gut is brought over to our liver in the form of chylomicrons in order to be processed.It is when cholesterol is oxidized that it becomes dangerous. Nevertheless, our liver scavenges these oxidized cholesterol and repackage them. There are several players here and without getting into too much medical lingo know that there are 4 things you have to look out for; LDL-cholesterol, VLDL-cholesterol, HDL-cholesterol, and your serum triglycerides.


4. Fiber, fiber, fiber

Why do we need fiber? Fiber adds bulk and it acts as a sponge while transiting in our digestive system, absorbing fats, harmful byproducts, and even toxins. You don't need to continually drink your fiber when it's so much better when it's eaten. Do you know that there is also good and bad fiber? Yes!! The best fiber to eat is unprocessed meaning found in fruits and vegetables. It's natural so it comes down easy. SO the take home point with fiber is it helps absorb cholesterol so you won't have to digest it.

5. Your Liver is the key

Maintain a healthy liver. It is the main processing plant in your body. Not only does it process the nutrients we eat but also pretty much everything we take by way of mouth including medication, alcohol, and others. Some bad habits which can damage your liver; excessive alcohol intake, smoking, eating fatty meals too much, and drugs( I mean the illegal kind). Defective liver function can be seen in liver function tests.

6. Anti-oxidize!!

Lessen the chance cholesterol gets oxidized in our bloodstream and ultimately eaten by our immune cells and deposit in our vessels by taking in anti-oxidants. Remember the anti-oxidant vitamins are vitamins A, K, D, and E. Eat yellow fruits high in beta-carotene, drink orange juice, lemon this and lemon that, and read up on some herbal which have good anti-oxidizing power.

7. Lifestyle

All I can say is lifestyle choices dictate how you look and feel. Stop smoking. Lose weight. Exercise more. Become an intelligent grocery store shopper. Don't skip meals. Know your basic food groups and your RDA's. Pray more. Learn to look at things in a positive light and harbor nothing but positive energy. Wow, that's a mouthful but it hits them all.

8. Your lab results are in

Ok, when your doctor reads you your lipid profile you would most like ask if it;'s good or bad. One advice I can give you is do your research on the routine lab requests they ask for in clinics and hospitals and don't be relieved if you fall under "borderline" because it takes just as much work to return to normal levels. Serum cholesterol is considered normal up to 200 mgs/dl, serum TG's( triglycerides) need to be below 180 mgs/dl, HDL-cholesterol is 30-60 mgs/dl , LDL-cholesterol is100-190 mgs/dl, Total/HDL ratio should be less than 4. Knowing these values help when you go to the hospital or clinic.

So there you have it. How to maintain good cholesterol. Until our next post, folks. You guys take care.