When it comes to cholesterol, many men have questions about it that go unresolved for them. This is true even after they visit their doctors sometimes. To explain things simply, cholesterol is fat that is floating around in your bloodstream. The body actually needs some of this fat as it is a material that the body’s cells use to rebuild themselves. If you are a man with too much cholesterol in their blood, it can clog your arteries and you could have a stroke or develop heart disease.
There are two types of cholesterol. The first is LDL (Low Density Lipoprotein) cholesterol. This is the “bad” one. This is the one that builds up like plaque in your blood vessels. This is also the cholesterol that doctors try to keep under control the most. The second type is HDL (High Density Lipoprotein). This is the “good” cholesterol. This one actually works against the other type by removing the LDL build-up in your arteries.
The desired level for your total cholesterol is under than 200 mg/dL. Your HDL or “good” cholesterol levels should be as high as possible. In men, this means preferably over 40 mg/dL. If your HDL level is above 60 mg/DL, it gives you extra protection against heart disease.
In regard to your LDL or “bad” cholesterol, the lower the level the lower a man’s risk of heart attack or stroke. Optimal levels are less than 100 mg/dL.
Triglycerides are also a form of fat in your bloodstream that affects your total cholesterol levels. If you have high triglycerides your usually have high total cholesterol, high LDL and low HDL cholesterol levels. Normal triglycerides levels should be less than 150 mg/dL.
If you have been to your doctor already and have been told that you need to work on your levels, there are some things you can do besides jump right into taking medication. Keep in mind though, there are several medications available that are effective in lowering you levels if other ways do not work well enough for you.
The first thing you can do to improve your levels is to lower your weight. Losing as little as 5 to 10 pounds can be enough to improve levels in some people. Regular Exercise has also been proven to improve levels as well as help in weight loss efforts. Any moderate physical activity is good for your cholesterol levels and your heart. Studies have proven that men who walk at a moderate pace for a few minutes each day can lower their LDL cholesterol by as much as 8.3%.
Another thing to do when you are diagnosed with elevated cholesterol levels is to make yourself aware to the “good” fats. While cutting your total dietary fat will lower your cholesterol, adding some of the “good” fats to your diet can actually help you do this. Good fats include that which is in things like avocados, olive and canola oils and peanut butter. These are known as monounsaturated fats. The fat that is in animal products (such as red meat and full fat milk, butter or cheese) is known as saturated fat. This is the fat that elevates your cholesterol levels.
Take a good multivitamin daily is good for you in general and as long as it has a relatively high level of folic acid (400 micrograms or more) they can help reduce your cholesterol levels. Getting an adequate intake for fiber also helps your levels. Fiber comes in two types insoluble and soluble. Research shows that getting 15 grams of soluble fiber each day can lower your LDL by about 10 percent.
There are also several “health food” supplements you can get at your health food store to also help lower your cholesterol. As you doctor of his advice but you may want to consider taking fish oil supplements, garlic, flax seed, red yeast rice and policosanol. These have all been proven in different studies to have good effects on your cholesterol levels.