Guidelines in Reducing Cholesterol

Doctors suggested that blood cholesterol should be maintained at 200 mg per deciliter of blood. However, due to diet and other factors, many people fail to keep blood cholesterol at this level. The modern Western diet is specifically noted to have contributed to the increase in blood cholesterol of many people in developed countries. The modern diet is very high in fatty acids which results in high blood cholesterol level and thus it increases the risk for heart diseases and strokes. Reducing cholesterol level is the best way to avoid all the health risks associated with high blood cholesterol.

Reducing Cholesterol Through Dietary Changes

The 1960s experiment revealed that diet influences the level of blood cholesterol. It was found that animal fats raise blood cholesterol while vegetable fat lowers them. Presently, a diet low in total fat, saturated fats, cholesterol as way of reducing cholesterol levels is highly recommended. This kind of diet also helps balance the levels between the good cholesterol (HDL) and bad cholesterol (LDL). The American Heart Association also suggests that fat intake of individuals should be within their caloric needs. Obese individuals, on the other hand, should cut their daily fat intake by as much as 30 percent.

Since foods from plant sources help in reducing cholesterol levels, intake of these foods should be increased. Although eating less fat helps in reducing cholesterol, eating more dietary fiber eliminates the excess blood cholesterol and is therefore highly recommended. Also, dietary fiber is helpful in reducing cholesterol because it absorbs excess cholesterol in the intestines. Dietary fiber is found in plant sources including fruits and vegetables, which have parts that could not be digested fully. Dietary changes could be a huge step in reducing cholesterol levels, but dietary changes could be combined with other natural ways of reducing cholesterol.

Other Natural Ways of Reducing Cholesterol

Dietary changes may not be enough in reducing cholesterol to desirable levels. People may have to couple it with regular exercise. It was found that a combination of low-fat diet and regular exercise results in healthy cholesterol levels. That is, it establishes a healthy balance between HDL and LDL. People with increased risk for heart diseases should highly consider a adopting a low-fat diet and exercise program. Not only adults would be benefited form regular exercise. Children would also be protected from the risks of high cholesterol if they are exercising regularly.

However, if no significant reduction of cholesterol levels is observed after a few months of adopting a low-fat diet and exercise regimen, the individual must need the help of cholesterol medications or supplements. Cholesterol medications are effective in reducing cholesterol levels. These drug, however, are available only with prescriptions and they are likely to cause adverse effects. People may consider taking cholesterol supplements as part of the cholesterol reduction effort. In combination with diet, exercise and supplements, healthy cholesterol levels would be achieved.