Hello, fitness enthusiasts.

Did you know there is a 2 to 3 percent decline in the risk of heart attack for every 1 percent reduction in blood cholesterol?

Hello, fitness enthusiasts.
Did you know there is a 2 to 3 percent decline in the risk of heart attack for every 1 percent reduction in blood cholesterol?
A typically appealing cholesterol level is below 200 mg.
This is a very serious issue that, fortunately, can be controlled by healthy nutrition that lowers “bad” cholesterol and by participating regularly in exercise that raises the protective or “good” cholesterol.
It is always a good idea to know your current cholesterol levels.
Total cholesterol (TC) is an important gauge regarding your health. This measurement includes both high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol in the blood, as well as very-low density lipoproteins (VLDL). VLDLs are also known as triglycerides or fat.
Borderline cholesterol levels fall between 200 to 239, and high is 240 or greater.
A high HDL reading may balance possible negative effects of a high total cholesterol level.
When total cholesterol is divided by HDL, you get a number called TC/HDL ratio.
A desirable value is less than 3.5, and up to 4.5 is commonly acceptable.
The TC/HDL ratio is important and reflects how your body is managing individual cholesterol amounts.
For example, did you know that you could have a low cholesterol level and still be at some risk for heart disease?
That’s why it is so important to know your levels, and consult with your health care professionals for proper solution to your individual situation.
A 180 TC reading combined with an HDL of 30, results in ratio of 6. This level indicates an increased risk for heart disease even though the low cholesterol reading would indicate otherwise.
On the other hand, a TC cholesterol reading of 240, and HDL value of 70 would have a TC/HDL ratio of less than 3.5. This indicates a lower risk for heart disease, related to this specific risk factor.
When it comes to your cholesterol, there are many variables, so always consult with your physician to help you understand exactly what your readings say about your health.
Losing weight can make a big difference in improving your cholesterol.
It raises your HDL “good cholesterol,” lowers LDLs “bad cholesterol” triglycerides, blood pressure and helps prevent diabetes.
Exercise that elevates your heart rate can also raise HDLs, lower LDLs and triglycerides and blood pressure.
A diet low in saturated fat and cholesterol will lower LDLs, triglycerides and cholesterol.
Five to ten grams of soluble fiber daily may lower cholesterol, as well as help control blood sugar levels of people with diabetes.
These fibers are found in oat bran, apples, prunes, barley, kidney beans, fruits and vegetables.
Other great selections that will help you control cholesterol levels and increase heart health are oatmeal, mackerel, herring,sardines, albacore tuna, salmon and halibut.
Omega -3 fatty acid supplements are also very effective in addition to your food choices. Walnuts, almonds, hazelnuts and other nuts also do a great job of keeping blood vessels healthy.
Nuts are high in calories, so remember to use only a handful to make sure you don’t negatively impact your weight loss efforts. Also ensure the nuts aren’t over salted or covered with sugar.
And finally, olive oil contains a mix of antioxidants that can lower your “bad” cholesterol.
The FDA recommends using two tablespoons (23 grams) of olive oil in place of other fat oils to get heart healthy benefits.
It is important to note that increases in HDL may take several months, so as with most health gains, patience, consistency and moderation always rule.
Please find and follow a proactive nutrition and health improvement program and stick with it as a way of life, to keep you moving towards optimal health and performance.
The “quick fix” is never the way to go.
Solid nutrition and healthy habits for the long haul wins everytime.
Hope this helps with the cholesterol portion of your health and wellness program.
Remember to keep exercising and drinking plenty of water, stay trim, lose weight if necessary, eat less saturated fat, cut back on cholesterol foods, eat less Trans fat (partially hydrogenated oil) and eat more fruits, vegetables and other foods high in fiber.
I challenge you to always see the value in making an investment in your health, wellness, proper nutrition, and active quality of life.
It all boils down to being healthy so that you can enjoy the things in life that are most important to you.
Control cholesterol and you are one step ahead on your better health and staying active for the rest of your life.
Until next week, please go out and make it a healthy and nutritious day!