Lipids Guidelines

Understanding that lipids, also know as cholesterol, are produced by the liver and also come from food with a high saturated fat content such as shellfish, egg yolks, fatty meat and whole-milk products is an important step in maintaining a healthy heart. While lipids are crucial to the cellular functions and structure, high lipid levels in your bloodstream can result in plaque building up in your arteries causing atherosclerosis.

Instructions

• 1

  A blood test can determine your bad and good cholesterol levels.

  Learn the difference between good and bad cholesterol, which is an important step in creating personal guidelines for controlling lipids. Low-density lipoprotein (LDL) is bad cholesterol, while high-density lipoprotein (HDL) is good cholesterol. As LDL builds up in your blood, it can block arteries and increase the likelihood of developing heart disease or having a heart attack. HDL works in your body to removed LDL and lowers your risk of a heart attack.

• 2

  Learn the facts about triglycerides, another type of lipid or fat in the bloodstream, to make a difference in your health. Triglycerides are a lipid that your body has converted from calories that it doesn't immediately need. The triglycerides are collected in fat cells to be released when you need energy. Consequently, if you eat more calories than you use, you will have an increase in triglycerides. A blood test can determine your triglyceride levels which are measured in milligrams per deciliter (1/10 of a liter). According to the Mayo Clinic, a normal triglyceride level is 150 milligrams, borderline is 150 to 199 milligrams with high being 200 to 499 and extremely high anything over 500.

• 3

  Fish, among other foods, are excellent for fighting bad cholesterol.

  Eat foods from the five groups recommended by the Mayo Clinic to lower cholesterol and help patients get off medication. The foods include oatmeal, oat bran and high-fiber foods; unsalted almonds, walnuts and other nuts; fish, particularly lake trout, halibut, mackerel, sardines, herring, albacore tuna and salmon, and omega-3 fatty acids; foods with added sterols or stanols such as some yogurts, margarine and orange juice can block your body from absorbing cholesterol; and olive oil, which can lower LDLs while leaving HDL alone.

• 4

  Avoid foods high in saturated fats and foods with trans fats, which increase LDL levels and lower HDL levels. Many manufacturers are ceasing the use of trans fats in food processing; however, be sure to check the label. Avoid drinking to excess and try to remove fried foods from your diet.

• 5

  Regular exercise can dramatically lower blood lipids.

  Exercise on a regular basis and maintain a healthy body weight. While you don't want to overdue exercise and injure yourself, 30 to 60 minutes of moderate daily exercise will help lower blood lipids

• 6

  Learn your family's medical history. While diet and exercise does a great deal to lower your bad blood lipids, heredity can play a major role. If your family has a history heart disease, you can inherit a disposition for heart problems. Your own genetic makeup can dictate how you respond to various lipid-fighting approaches.

• 7

  Quitting smoking can lower your risk for heart disease.

  Quit smoking if you are a smoker. While that is easier said than done, there are many products that can help you quit smoking and support groups to cheer you on.