How to Lower your "Bad" Cholesterol

                                        Cholesterol is a waxy substance that is present in our blood. It’s an important component of our cell walls and other tissues, but is thought to be harmful in excess. It can lead to blockages caused by plaque formation in the heart’s Arteries, causing heart disease and heart attacks. Such blockages can also happen in arteries in the legs, or in the brain.

                  
                  Cholesterol is produced in the liver, and the amount produced is influenced by our genes. The food we consume, too has an effect on cholesterol levels. Fatty foods, especially those high in saturated fats, diabetes, you may need to take them. Also, if a test shows your Low-Density Lipoprotein (LDL) cholesterol- the “Bad” one to be over 190, you are likely to be prescribed statins. Any way the Doctor will decide meds on a case-to-case basis. Red yeast rice (rice that has been fermented by the red yeast, Monascus purpureus) has been shown to be effective in lowering cholesterol. Include garlic and flaxseed in your daily diet. Olive oil, canola oil or other oils rich in monounsaturated fatty acids can be used for cooking in order to reduce cholesterol through food.

                 The ill effects of high cholesterol take time to show, and you may not realize to show it until it’s a bit too late. Cholesterol, by itself is important because it insulates nerve cells and membranes. Being a fatty substance, it does not dissolve in the blood and is packaged into protein. There is “good” High-Density Lipoprotein (HDL) cholesterol. “Bad” LDL cholesterol can stick to the smooth lining of blood vessels where it is absorbed, while HDL mops up excess blood vessels. Even moderate physical activity can help increase HDL cholesterol. Exercise five days a week, whether you are overweight or underweight.

                   Conduct a fitness assessment and, with your doctor’s OK, start physical activity after consulting a certified trainer. You can do aerobic exercises like brisk walking, cycling, swimming, slow jogging, dancing (three times a week for 45 minutes, keep anaerobic exercises, like weight training and sprinting, for another three days). All this help increase good cholesterol while reducing the bad one. Stay motivated in this area by joining a fitness group. 


                     

                  

                     
                     In order to maximize your cardio-vascular fitness, aerobic exercises should raise your heart rate to a certain level. This level is called your Target heart rate zone. Keep your heart rate elevated for at least 20 minutes. Always warm-up, stretch and cool-down relax before and after any workout to avoid injuries. I’d suggest cardio, yoga thrice a week, weight training about twice a week, stretching exercises once a week. Lifestyle changes including exercise in your daily routine is important for a fitter and healthier life.