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Ask an inSHAPE Trainer - Cholesterol Levels
By Inshape | May 26, 2010
“My doctor recently told me that my cholesterol level, while not dangerous, is a little too high at 205. What are some ways to lower it?”
Cholesterol levels are important because they help us guage the risk of coronary heart disease and stroke. The body actually needs cholesterol, which is a substance found in the bloodstream that helps build cell membranes and form hormones. The blood transports cholesterol to various places in the body for it to do its work but cannot dissolve excess cholesterol, which is why too much of it sticks around and can end up clogging up the walls of your arteries. It’s also important to note that the liver already produces the amount of cholesterol that the body needs for its cellular functions, which means that cholesterol that you eat isn’t really needed. Finally, among the various types of cholesterol, there are two important , so you might want to speak to your doctor about specific levels of HDL’s and LDL’s, but let’s address your actual question of lowering overall cholesterol (it should be lower than 200 to be considered safe and relatively healthy).
First, make physical activity a daily part of your life. Get up and get moving every single day in order to make the body’s cells work harder. If the bones, joints, and muscles are working alongside your already efficient organs, the cholesterol that you consume will get used up or discarded by the liver. Less will be left to hang out in the bloodstream and put you at risk.
Second, eat fewer foods that contain saturated fats. Animal foods (meats and dairy) contain varying levels of saturated fats; however, plant fats do not. So by cutting down on foods that contain something that your body doesn’t want, you will help lower your overall cholesterol level.
Third, eat MORE foods that do not contain cholesterol. This suggestion may seem obvious based on the above, but just to be clear: you definitely want to eat more foods that come from plant sources (whole grains, fruits, veggies, nuts, legumes, etc) if you want to help your body lower its overall cholesterol levels. This is because they contain other substances, like fiber, which assist in the processing of cholesterol, not to mention fill you up so that you don’t go for that extra helping of mac and cheese.
Cholesterol levels is a complex topic, but we hope to have given you an easy-to-understand answer; if you have other questions, please send our nutritionist a note at nutrition@inshapellc.com.
Topics: Nutrition |
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