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What are the Optimum Cholesterol Levels and How to Maintain them with Food and Healthy Lifestyle

What are the Optimum Cholesterol Levels and How to Maintain them with Food and Healthy Lifestyle

Optimum cholesterol level- Every cell of the body contains cholesterol and maintaining an optimal level of cholesterol helps in keeping away from heart related diseases. While excess of cholesterol in the body can lead to heart attack, its lack might be dangerous for nervous system. Hence it is essential to get checked the cholesterol level on regular basis. Cholesterol is basically made up of two components: low-density lipoprotein, LDL, and high-density lipoprotein, HDL. Optimal level of cholesterol is the sum of these two components and thus keeping both of these components at their optimal levels are necessary for maintaining overall cholesterol level optimum. Although optimum cholesterol level varies according to age and sex, the ideal cholesterol level for a healthy adult male is less than 200 mg/dl of blood.

Keeping cholesterol level optimum- Good food and healthy lifestyle are the two things which help in keeping cholesterol level optimum. Food is a direct way to either increase or decrease LDL and HDL as it is through food that the body fulfills its cholesterol requirement. At the same time doing physical activity on regular basis helps cholesterol not to accumulate in the body and perform its functions smoothly.

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Good Food- High level fat foods are a source of surging cholesterol level and hence must be avoided in case the cholesterol level is high. Besides this, there are some foods which can be helpful in maintaining cholesterol level optimum. Some of these foods are given below.

Yoghurt– yoghurt is a good option for controlling blood cholesterol level. It contains calcium and protein which are extremely helpful for lowering blood cholesterol ratio. However it is necessary to know that yoghurt can also increase cholesterol level if it has high level of fats. So, for controlling cholesterol level fat-free yoghurt is to be consumed.

Foods containing Vitamin C- All such foods which are rich in vitamin C are helpful in controlling cholesterol. Such foods contain all the citrus fruits like orange, lemon, and grapes. Similarly, other fruits like strawberry, guava, and blackberry also help in keeping the cholesterol level optimum.

Olive oil- Given that any food with high ratio of fats can surge the cholesterol level, olive oil is an excellent alternative for all other kinds of oil.  Olive oil contains vitamin E and monounsaturated fatty acids which help in reducing cholesterol level of the body.

Regular Exercise– Apart from keep a good diet, exercise is another one of the best ways to control the cholesterol level. For this purpose it is necessary to keep oneself engage in some kind of physical activity on a regular basis. Physical activity can be of any kind from very simple, like running, to complex body exercises. Regular physical activity helps in maintaining/reducing weight which is a source of high fats in the body and hence a source of high cholesterol in the body. With doing exercise on a regular basis body fats burn and consequently the cholesterol level comes down.

Conclusion- Keeping cholesterol level optimum with the help of food and exercise is the best way in a sense that they don`t have any side affects which the medications used for the same purpose may have. Also, healthy food and physical activity not only help in maintaining optimal level of cholesterol but also help in developing a body which is much better immunized against other diseases.

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