Maintain a Healthy Normal Cholesterol

Here are some tips to keep your lipid balance right:

• Eat less of food high in cholesterol and fat, especially saturated animal fat and trans fats. Food high in these fats can lead the body to make excess cholesterol and should be eaten sparingly. The more of this fats you eat, the more VLDLs your liver makes, Which eventually become LDLs. If you don't have many HDLs, you end up with too much cholesterol in your blood. Saturated fats come mostly from animal sources, such as beef, milk products, pork, and palm and coconut oil. Trans fats are found in food made with partially hydrogenated oils, such as cakes, pastries, donuts, fried foods, margarine, shortening, cookies, and other baked goods. Most vegetable oils and soft margarine's have lower saturated fat and trans fat than solid forms. It is better to choose those with "zero trans fat " on the label. The daily cholesterol limit for people with normal LDL levels is less than 300 milligrams. Those with high LDL levels are advised to take less than 200 milligrams of cholesterol for them. An egg already contains about 213 milligrams of dietary cholesterol. Many foods , especially baked cake and desserts contains eggs.

• Get a regular screenings for cholesterol levels. Adults should start getting their cholesterol levels checked at the age of 20. Children with a history of heart disease should get checked earlier.

• Read food labels for the amount of cholesterol, saturated fats, and trans fat per serving "Light" may have less calories but not necessarily less cholesterol. "Low cholesterol" foods may still contain high amount of saturated or trans fat.

• Be physically active. Physical activity raises your HDL levels, helps you lose weight and lowers your other heart risks. Put in at least 30 minutes of moderately vigorous exercise at least 4 days a week.

• Maintain an ideal body weight. Going beyond your ideal body weight increases your risk for cardiovascular problems. However, even people who are thin, watch their diet, and exercise regularly and have high cholesterol level and should still be screened regularly.

• Follow your doctor's advice regarding necessary medication. Know your cholesterol level. Discuss lifestyle changes and treatment with your doctor. Medication may be prescribe to those with higher risk of heart disease or stroke and those whose cholesterol levels remain high despite compliance with diet, activity, and weight loss recommendation.