Whenever we talk about cholesterol profile improvements, we specifically mean decreasing the LDL cholesterol (or the “bad” cholesterol) levels & increasing the HDL cholesterol (the “good” cholesterol) levels. Recent studies have shown that for every 1 percent drop in the LDL cholesterol level, there is a 1 percent reduction in the relative risk for developing coronary heart disease. Further on, studies have also shown that future occurrences of CHD can be predicted by total cholesterol levels.

Dietary conditions

It is very important that you know what type of fat you are consuming in which product. Most probably, this is more important than the total amount of fat; therefore it is highly recommended that you select your fats carefully maybe following these guidelines:

Saturated fats such as animal fat, coconut oil, palm kernel oil, palm oil should be limited to less than 7 percent of total calories.

Partially hydrogenated vegetable oils are usually present in some margarines & shortenings, & commercially prepared fried foods. There is more. Trans fatty acids are usually found in these partially hydrogenated vegetable oils. It is highly recommended that you limit the trans fatty acids to less than 1 percent of total calories because they have also been connected with an increase in heart disease risk.

Allow a maximum of 10 percent of total calories from polyunsaturated fatty acids. Also, make certain to include in your diet omega-3 fatty acids by consuming walnuts, canola, soybean, a variety of oily fish & flaxseed oils.

Limit the cholesterol intake to less than 200mg per day

Up to 20 percent of total calories from mono-unsaturated fats. Such intakes of mono-unsaturated fats will help you possibly increase but mainly maintain your HDL cholesterol levels. Seeds, nuts, olives, canola oil, olive oil & avocados are good sources.

In order to lower LDL cholesterol levels you might also attempt dietary fiber. Men should strive for a minimum of 38 grams while women should be aiming for at least 25 grams of fiber daily. Beans, barley, & other legumes, fruits & vegetables, whole & high-fiber grain products, oatmeal & oat bran are good sources for fiber.

Exercise

Another effective way to improve your lipid profile is by physical activity. At least five days of the week, preferably every day you may engage in 30 to 60 minutes of moderate to vigorous intensity activity. LDL cholesterol levels will be lowered & HDL cholesterol levels will increase thanks to this amount of activity.

Jean Helmet is a content editor who focuses on a wide array of niche health topics. Her latest website – Natural Cholesterol Supplement focuses on cholesterol as a whole, & in particular, a natural product our editors personally use with excellent health results known as – Cholest-Natural

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