We have heard so much about "bad" and "good" Cholesterol .....then eggs are bad, then good! So what is good and what is bad? So I did some investigation on the issue, I wanted to find out what is fact and what is fiction. Even if your doctor prescribed a cholesterol drug to bring levels down, you'll still need to change your diet and become more active for cardiovascular health.
Now lets look at where your LDL "bad" should be.
LDL Cholesterol LDL-Cholesterol Category
Less than 100 Optimal
100 - 129 Near optimal/above optimal
130 - 159 Borderline high
160 - 189 High
190 and above Very high
Here is the chart for you HDL "Good" should be.
HDL Cholesterol HDL-Cholesterol Category
60 and above High; Optimal; helps to lower risk of heart disease
Less than 40 in men and less than 50 in women Low; considered a risk factor for heart disease
Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet -- and both raise levels of LDL "bad" cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. HDL "good" cholesterol, on the other hand, helps clear bad cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, starting with your diet.
That said, what can you do? Start your day with whole grains! A bowl of oatmeal or whole-grain cereal has benefits that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you'll be less tempted to overeat at lunch. They also help reduce LDL "bad" cholesterol and can be an important part of your weight loss strategy. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour.
A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines.
Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol – although more exercise is even better. It also helps you maintain an ideal weight, reducing your chance of developing clogged arteries. You don't have to exercise for 30 minutes straight – you can break it up into 10-minute increments.
Okay there are the facts on Cholesterol, but I couldn't end this blog without addressing the egg.... the egg yolk contains 213 mg of Cholesterol and your daily limit should be 300 mg. As long as you stay within your daily limits eggs are perfectly fine. You can also use egg whites which contain 0 mg. Also try egg substitutes!!
Now lets look at where your LDL "bad" should be.
LDL Cholesterol LDL-Cholesterol Category
Less than 100 Optimal
100 - 129 Near optimal/above optimal
130 - 159 Borderline high
160 - 189 High
190 and above Very high
Here is the chart for you HDL "Good" should be.
HDL Cholesterol HDL-Cholesterol Category
60 and above High; Optimal; helps to lower risk of heart disease
Less than 40 in men and less than 50 in women Low; considered a risk factor for heart disease
Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet -- and both raise levels of LDL "bad" cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. HDL "good" cholesterol, on the other hand, helps clear bad cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, starting with your diet.
That said, what can you do? Start your day with whole grains! A bowl of oatmeal or whole-grain cereal has benefits that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you'll be less tempted to overeat at lunch. They also help reduce LDL "bad" cholesterol and can be an important part of your weight loss strategy. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour.
A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines.
Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol – although more exercise is even better. It also helps you maintain an ideal weight, reducing your chance of developing clogged arteries. You don't have to exercise for 30 minutes straight – you can break it up into 10-minute increments.
Okay there are the facts on Cholesterol, but I couldn't end this blog without addressing the egg.... the egg yolk contains 213 mg of Cholesterol and your daily limit should be 300 mg. As long as you stay within your daily limits eggs are perfectly fine. You can also use egg whites which contain 0 mg. Also try egg substitutes!!
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