The term “low fat” isn’t so simple these days. With triglycerides, saturated fat, unsaturated fat and all the other convoluted terms, how do we know what to look out for? What is a normal fat intake, and how does it change from person to person?

Prevention, self-treatment and even blood pressure lowering medications cost pennies compared to the money many will spend on emergency medical care or long term treatment if they continue to live an intentionally, unhealthy lifestyle.

cholesterol lowering
Let’s discuss “good fats” to include in your otherwise cholesterol lowering diet. In addition to transporting vitamins, protecting the body and filling us with energy, some of these fats are deemed so essential because they deliver omega-6 and omega-3, which the body cannot make on its own but relies very heavily upon.

These essential fatty acids help the body to regulate hormones, stimulate the metabolism and boost the immune system, thereby fighting off cancer, preventing blood clots, controlling cell growth and regulating all intracellular processes.

body fat
“Bad fats” are trans fats: margarines, shortening, deep fried chips, fast food, baked goods, hydrogenated vegetable oil. The reason they have such a bad wrap is that they’re known for lowering HDL cholesterol, which is the kind your body needs to function, as well as increasing triglycerides and LDL cholesterol, which is the bad cholesterol that leads to heart disease and diabetes.

Saturated fats found in whole milk, butter, cheese, ice cream, red meat, coconuts and chocolate should also be limited for the same reasons. Fat from these sources should be 16 grams or less for a 2,000 calorie diet. For those looking to actually lose weight and lower cholesterol, the saturated fats should be less than 12 grams.

cholesterol
Switching to a low fat diet can reduce one’s risk of heart disease considerably. Doctors recommend the DASH program, which calls for: 8 grain servings, 5 vegetable servings, 2-3 1% dairy servings, 1-2 servings of meat, poultry or fish and 5 servings per week of nuts, seeds or beans.

Contrary to popular belief, the exercise need not be as strenuous as running or aerobics. Biking, swimming, cross-country skiing, skating and brisk walking can elevate the heart rate enough to give the body all the health benefits needed.

Lifestyle issues, diet and high cholesterol

Fast food is high in saturated fats. Opting deliberately for convenience meals above nutrition are some of the bad choices and habits we  will have to take up and change quickly to turn the tide in our favor and get rid of our cholesterol-inducing habits a priority!

TIP # 2: When we opt for convenience in eating over nutrition, we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels.

If you are not active regularly, it gets worse. This build-up is inevitable. YOU CANNOT LIVE SUCCESSFULLY ON THIS TYPE OF FOOD! The recent movie “Super size Me.”  Documents a failed fictional attempt at doing so and is quite an eye-opener. It is how to go wrong with cholesterol in 30 days or less!

Getting good advice on nutrition and healthy eating,  choices to lower your cholesterol is always time and effort well spent. THIS IS SOMETHING YOU CAN GET STARTED ON RIGHT AWAY!

JUST 20 minutes of aerobic exercise (like walking) per day is all it will take MAKE THIS A PRIORITY, FUN and you will soon see the benefit and rewards as well.

YOU DO NOT EVEN HAVE TO GO TO A GYM TO DO IT! Activities with your family before/after dinner every day, should be a priority.

GET MOVING is the secret to your body, system and your health, heart and future will thank you! Do things that you really enjoy, do not make it a chore and it will become second nature before you know it. Also do enough or the right type and intensity to get the optimal result from it.

Nutrition, Diet and Food choices – WHAT IS ON THE MENU AND GROCERY LIST?

Here is a list of things you can start changing right away , if you have not been doing it…

• START BY CHOOSING healthier and preferable LOW-FAT foods
• Buying unsaturated fats and oils as the BEST alternative!
• Cooking-sprays (low-fat) to replace oils and cut fat from our diet MORE!
• Kitchen habits and food preparation techniques that do not require oil (stir-fry, steam, boil etc.)
• No deep-frying or foods baked/prepared in heavy oils

Following these tips for lowering your cholesterol will go a long ways in reaching a safe cholesterol level.

If you have been told by your doctor that your cholesterol levels are too high, what can you do about it? How did this happen?

You CAN permanently deal with your cholesterol problem. Medications are not your only choice for lowering your cholesterol. There are healthier choices,  options, lifestyle changes that you can make that can have a great lowering effect too. We will take a closer look at these as we go along.

The advice and recommendations given in this book is for informational and education purposes, providing you with alternative, healthier and natural options for ‘treatment’ . It is NOT to substitute medical diagnosis and treatment. For this, discuss your plan with your doctor.

Again understanding more about cholesterol, the different types and manifestations of it as well as the effects and risks it carries, is of importance. We will pause to reflect on them briefly.

There is more than ONE ‘type’ of cholesterol, although we just refer to them as cholesterol. They have different functions in the body and are even different types of ‘substances’, with their own characteristics and qualities.

Like other fats,  cholesterol CANNOT be absorbed or dissolved in your blood. They are carried in your system from cell to cell. Transported if you will.

They consist mainly of an outer layer of protein and an inner core of both cholesterol and triglycerides - another form of fat and highly dangerous, as we will continue to discover. Here is a summary on what these different types of cholesterol are and do in the body.

The two main types of lipo-proteins are: High density and Low density lipo-proteins

When we refer to our cholesterol ‘levels’ and test results, we imply all/both of the above. These are also referred to in the common language as good and bad cholesterol.

BUT, WHAT CAUSES CHOLESTEROL EXACTLY? WHERE DOES IT COME FROM?

You could have extremely  high levels of bad cholesterol, despite the fact that you are healthy and thin. Due to heart risk and health factors, some individuals will require a very aggressive approach, which includes medical treatment and cholesterol lowing medication.

High cholesterol is a serious condition and intervention and action has to be immediate!

In the next post we will go more into what causes it and where it comes from.