7 Causes of High Cholesterol

1.Your diet

Eating too much saturated fat (like the kind found in this classic breakfast) can cause high cholesterol. You will find this unhealthy fat in foods that come from animals. Beef, pork, veal, milk, eggs, butter, and cheese contain saturated fat. Packaged foods that contain coconut oil, palm oil, or cocoa butter may have a lot of saturated fat. You will also find saturated fat in stick margarine, vegetable shortening, and most cookies, crackers, chips, and other snacks.

2.Your weight

Your beer belly isn't just bad for your social life. Being overweight may increase triglycerides and decrease HDL, or good cholesterol. Losing that gut can go a long way toward improving your beach bod, too.

3.Your activity level

Hey, get off that couch and get moving. Lack of physical activity may increase LDL, or bad cholesterol, and decrease HDL, or good cholesterol.

4.Your age and gender

After you reach age 20, your cholesterol levels naturally begin to rise. In men, cholesterol levels generally level off after age 50. In women, cholesterol levels stay fairly low until menopause, after which they rise to about the same level as in men.

5.Your overall health

Don't skip your annual physical, and be sure to have your doc explain your heart disease risk. Having certain diseases, such as diabetes or hypothyroidism, may cause high cholesterol.

6.Your family history

Aren't they cute? But they can be dangerous, even when they're not gossiping about each other. If family members have high cholesterol, you may also.

7.Cigarette smoking

Come on, you already know this one. Smoking can lower your good cholesterol. And it can kill you. So why not quit smoking?

Cholesterol: The Good and the Bad

HDL: ‘GOOD’ CHOLESTEROL

Cholesterol and fatty particles in general can’t dissolve in the blood. Instead, they are transported to and from your body’s cells by carriers called lipoproteins. High-density lipoproteins (HDL) are regarded as ‘good’ cholesterol because they can protect the body against heart attacks. Cardiologists

and medical experts believe HDL cholesterol can do this because it is able to carry ‘bad’ cholesterol stored in the arteries back to the liver, where it is processed and expelled from the body; hence its nickname, ‘the garbage collector’. On a general basis, the higher the HDL cholesterol level, the less is the likelihood of heart disease.

LDL: ‘BAD’ CHOLESTEROL

Low-density lipoprotein (LDL) cholesterol is considered bad as it can slowly accumulate on the inner walls of the arteries when too much of it circulates in the blood. Together with other substances, it forms plaque, a thick, hard deposit that can eventually narrow the arteries and disrupt blood circulation in them. This condition is known as atherosclerosis and it puts the body at a risk of heart attack or stroke.

WHAT ARE IDEAL HDL AND LDL CHOLESTEROL LEVELS?

A person’s total cholesterol levels (the total sum of HDL and LDL) will vary according to his or her diet, activity level and genes. Based on current recommendations, the desirable level of LDL cholesterol for people from western or developed cultures is lower than 130mg/dl, while for HDL cholesterol it is greater than 50mg/dl. However, an individual at a risk of heart disease should have an LDL cholesterol level lower than 100mg/dl. Interestingly, those at very high risk of heart disease or who already have significant heart disease should have an LDL lower than 70 mg/dl, similar to the LDL levels in new-borns and ‘hunter-gatherer’ communities. If your LDL cholesterol level is above 130mg/dl and you have risk factors for heart disease – such as a family history of it, smoking, diabetes, hypertension, narrowing of the neck or limp arteries – your doctor may advise you to take medication, such as statins, to lower your cholesterol level.

HOW TO INCREASE HDL CHOLESTEROL AND DECREASE LDL CHOLESTEROL?

The most natural way of increase HDL cholesterol and decreasing LDL cholesterol is by exercising and eating right. Exercise will also improve your metabolic profile. Your level of triglyceride will decrease, HDL will increase and LDL will decrease to a certain extent, although tremendous amount of exercise is required to lower LDL cholesterol levels substantially. Thirty minutes to an hour of brisk walking five to seven times a week will increase HDL cholesterol levels significantly. Lowering your dietary intake of cholesterol will eventually lower your LDL cholesterol level. Doctors generally recommend that you limit your cholesterol intake to less than 300 milligrams daily. If you have heart disease, limit your daily intake to less than 200 milligrams. Avoiding foods that contain saturated fats and trans fats will significantly lower your dietary cholesterol intake. If your cholesterol level is too high and you have other risk factors for heart disease, your doctor will usually recommend statins and cholesterol-lowering drugs, to reduce your LDL cholesterol level.

Cholesterol

         
           

              Your body needs some cholesterol. But if you have too much—of the wrong kind—it starts to build up in your arteries. Cholesterol is produced naturally by the liver, and also comes from eating certain foods, such as eggs and red meat. Too much of the bad kind, LDL cholesterol, raises your risk of heart disease, stroke, and other conditions. Low levels of the good kind, HDL cholesterol, can have the same effect.

Top 10 Reasons To Drink Enough Water

Do you know why you should drink more water? Well, your body needs water to keep itself hydrated and that is the reason why you tend to feel thirsty.

10 Benefits Of Drinking Water On Empty Stomach

The human body contains water and it needs water to survive. When it comes to your actual requirement of water, it may vary from one person to another. But we all have learned in the high school that we need to drink at least 7-8 glasses everyday.

And drinking a bit more than the above limit never hurts as water is free of calories. In fact dehydration or lack of water in your system may kill you.

According to health experts, a human being cannot survive more than a few days without water though we can go on a bit more without food.

13 Health Benefits Of Drinking Lime Water

Also, when your system lacks enough of water, you tend to feel confused and cranky. In fact, you can perform well both mentally and physically when you have enough water in your body. So, there are some solid health reasons to drink water.

Helps Lose Weight

Yes, water can also promote weight loss. You will feel full when your system contains enough water and this will help you eat in limited quantities. Also, it keeps your appetite under control and keeps your metabolism active.

It Helps You Detoxify!

Water is the number one tool to detoxify your system compared to any other juice. Flush the toxins out with water.

Your Muscles Need Water

Water is the best liquid to consume when working out. Say no to other energy drinks. In fact, sprains and cramps are a result of lack of water. Drink more water when you intensely workout.

Kidneys

Your hard working kidneys need some help from you. When you drink enough water, your kidneys will thank you as they remain healthy.

It Can Prevent Headaches

Some types of headaches are due to dehydration. Drinking enough water can prevent such instances.

Metabolism

A study indicated that drinking adequate levels of water can gear up your metabolism by at least 25%. When your metabolism is properly regulated, fat burning could get effortless.

Enhanced Cognitive Abilities

Studies suggest that water can also help your brain function well as the signalling system in your brain functions better when hydrated.

Your Skin Needs Water

Your skin tends to look better when you hydrate your system with enough water. Also, your skin can get rid of spots and blemishes when you hydrate it well.

It Minimises Joint Pains

Yes, water can also minimise your joint pains. Drink enough water if you have joint pains.

Feel Better & Active

We all know that dehydration can make you feel dull; hydration can make you feel better. Also, ditch the coffee in the morning as water can help you feel energetic.