by Vilie Farah

Created on: August 16, 2010

Bad cholesterol, or low-density lipoprotein (LDL), is dangerous since it can clog arteries and cause a stroke and other serious medical problems. Keeping LDL cholesterol levels under control is of vital importance, especially as you approach your senior years.

A poor diet and sedentary lifestyle feature among the most common causes for higher cholesterol levels. The body has its own mechanism to discard LDL cholesterol but your lifestyle can interfere with this natural process.

Many people believe that all lipids lead to the accumulation of cholesterol in blood vessels. This understanding is wrong.

CHOLESTEROL AND DIET
The foods that you consume can either decrease or significantly increase your LDL cholesterol level. Some simple dietary changes can be introduced to decrease the level of cholesterol in blood. Keep in mind that the concentration of cholesterol in your blood should remain beneath 2.5 grams.

Lipids that have vegetable origin like sunflower and olive oils are healthy. Try to limit the fats having animal origin. These are mostly contained in heavier meats, butter, cream and cheeses.

Replace other types of meat with poultry and fish.

Avoid hydrogenated fats. These are artificially created lipids and are especially harmful. Margarine, for example, is entirely made of hydrogenated fats.

The next step is getting rid of fried foods. Fried foods can lead to a number of other conditions, apart from higher cholesterol levels. Even if you consume French fries once per week, you will likely suffer problems related to high cholesterol level.

Needless to say, fruits, vegetables and wholegrain foods should appear in your diet on a daily basis.

CHOLESTEROL LEVELS AND EXERCISE
Staying active is another important step in your attempts to keep cholesterol levels under control.

Naturally, staying active does not signify spending the entire day at the fitness. Biking with your grandchildren or going for a walk in the park is absolutely sufficient. You should get involved in such activities at least three times per week.

Exercise increases the levels of good cholesterol in blood, helping the organism get rid of LDL cholesterol.

OTHER CHOLESTEROL CONTROL TIPS
If you are a smoker, now is the best time to quit. Apart from being detrimental to your respiratory system, smoking has the power to increase the levels of LDL cholesterol in blood.

You cannot expect immediate results when you quit smoking. The organism will need some time to get rid of all the toxins accumulated through the years. Yet, you will quickly diminish the chance of suffering a stroke or other cardiovascular diseases.

Excessive alcohol consumption interferes with the levels of good cholesterol, as well. Having a glass of wine in the evening is fine, as long as you keep the quantity under control.

To decrease the levels of LDL cholesterol, start the intake of Omega 3 fatty acids. Fish is the best natural source of Omega 3 fatty acids, though you can also purchase pills.

Make it habitual to drink at least one cup of green tea per day. Green tea breaks down bad cholesterol deposits and simultaneously decreases the chance of blood clot formation.

Sources of information:
WebMD.com
Health.MSN.com

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