Americans are constantly bombarded with the guilt of having high cholesterol, without really understanding what cholesterol even is. Cholesterol is actually incredibly important in keeping the body functioning. In fact, studies have shown that too-low cholesterol levels can cause anxiety and depression, among other issues, in both men and women. (1) High cholesterol is potentially very dangerous and can even be life-threatening. Luckily, lowering blood cholesterol levels is not as hard as one may think. The first step to having healthy cholesterol levels is understanding exactly what cholesterol is. So what exactly is cholesterol? Cholesterol is a fatty, waxy substance that is vital to the human body. (2) It forms the cell membranes of every
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According to Dr. Kristin Newby of Duke University, smoking can cause breakdown of LDLs in the bloodstream, making them more toxic. (5) Another important factor that contributes to high cholesterol is a diet that is high in saturated fats and trans fats. Saturated fats are found in meats and oils. For those who need to reduce their cholesterol, the American Heart Association recommends reducing saturated fat intake to less than six percent of total calories. (6) Trans fats are synthesized from hydrogenated oils and are therefore sometimes called partially hydrogenated oils. Fried foods and baked goods are high in trans fats. Trans fats are especially harmful because they not only raise LDL cholesterol but also lower HDL cholesterol. These harmful changes significantly increase the risk of heart disease. Because trans fats can cause so much damage, the FDA requires any measurable amount to be shown on Nutrition Facts for packaged food. Even fast food chains have made adjustments to reduce trans fat usage. (6) Palm oil is known to be especially bad, with excessive amounts of bad LDL cholesterol. A great way to reduce the risk for cardiovascular disease is to replace foods high in saturated fats with unsaturated fats. For example, use olive oil or canola oil instead of palm oil. Also, people who struggle with obesity tend to have higher cholesterol levels because being overweight can increase LDLs and lower HDLs. (2) Another reason for a high level of bad cholesterol is a lack of exercise. Exercising often can help speed up cholesterol metabolism by increasing the production of special enzymes that support the reverse cholesterol transport system. (7) Exercise along with a healthy diet and lifestyle can significantly reduce harmful cholesterol levels in the body, therefore reducing the risk of heart disease and
According to Dr. Kristin Newby of Duke University, smoking can cause breakdown of LDLs in the bloodstream, making them more toxic. (5) Another important factor that contributes to high cholesterol is a diet that is high in saturated fats and trans fats. Saturated fats are found in meats and oils. For those who need to reduce their cholesterol, the American Heart Association recommends reducing saturated fat intake to less than six percent of total calories. (6) Trans fats are synthesized from hydrogenated oils and are therefore sometimes called partially hydrogenated oils. Fried foods and baked goods are high in trans fats. Trans fats are especially harmful because they not only raise LDL cholesterol but also lower HDL cholesterol. These harmful changes significantly increase the risk of heart disease. Because trans fats can cause so much damage, the FDA requires any measurable amount to be shown on Nutrition Facts for packaged food. Even fast food chains have made adjustments to reduce trans fat usage. (6) Palm oil is known to be especially bad, with excessive amounts of bad LDL cholesterol. A great way to reduce the risk for cardiovascular disease is to replace foods high in saturated fats with unsaturated fats. For example, use olive oil or canola oil instead of palm oil. Also, people who struggle with obesity tend to have higher cholesterol levels because being overweight can increase LDLs and lower HDLs. (2) Another reason for a high level of bad cholesterol is a lack of exercise. Exercising often can help speed up cholesterol metabolism by increasing the production of special enzymes that support the reverse cholesterol transport system. (7) Exercise along with a healthy diet and lifestyle can significantly reduce harmful cholesterol levels in the body, therefore reducing the risk of heart disease and