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Stay Healthy with Controlled Blood-Cholesterol Level

Controlled Blood-Cholesterol Level

How to have long-lasting health has always been one of the top issues worldwide that never ends to be discussed from one generation to next. One of the many ways to stay healthy is to maintain your blood-cholesterol level in a "safe" level. As you grow old, you need to have your blood cholesterol level checked regularly to ensure you are not at risk of some dangerous diseases, such as cardiovascular disease.

What standard of a blood-cholesterol level is considered "safe"?

The following information shows three categories of the total cholesterol, low-density lipoprotein (LDL), high-density lipoprotein (HDL), and four categories of triglyceride levels. "Optimal" means that you are at the "safe" level, "borderline" means that you must be more selective with the food you eat, "high-risk" means that you are at risk of cardiovascular disease, and "very high risk" means that you should really concern your food intake.

Total Cholesterol

Optimal : < 200 mg/ dl
Borderline : 200 - 239 mg/ dl
High Risk : > 240 mg/ dl


Optimal : > 60 mg/ dl
Borderline: 40 - 59 mg/ dl
High Risk : < 40 mg/ dl


Optimal : < mg/ dl
Borderline: 100 - 129 mg/ dl
High Risk : >130 mg/ dl


Optimal : < 150 mg/ dl
Borderline: 150 - 199 mg/ dl
High Risk: > 200 mg/ dl
Very High Risk: >500 mg/ dl

How high does the level of blood-cholesterol endanger your health?

The high blood-cholesterol level is one of the many causes of death. In fact, a high level of cholesterol in the blood is thought to contribute atherosclerosis (thickening and hardening the walls of arteries), associated with atheroma (furring-up of the interior of an artery by deposits, mainly of cholesterol, within its walls). When cholesterol deposits within the walls of arteries, the channel will be narrowed and thus the blood flow will be restricted. This predisposes to a number of conditions, including thrombosis, angina, and stroke.

What factors contribute to the elevated blood-cholesterol level?

An elevated blood cholesterol level may be hereditary or influenced by dietary factors? specifically by a diet that is high in cholesterol, total fat, and saturated fat. Some studies have found that dietary intake of saturated fat has a greater impact on cholesterol levels.

How to maintain your level of cholesterol leveled off?

Eat a balanced diet
Cut off the intake of saturated fats
Increase the intake of unsaturated fats
Reduce the consumption of cholesterol foods
Consume more fibers daily
Avoid cooking the meals by deep-frying; Instead, cook by boiling, steaming or grilling without lard or butter
Exercise regularly


quail's egg
egg yolks
margarine / butter
full-cream dairy
offals (liver, kidney, brain, etc)

It is important to learn what kinds of food are high in cholesterol, thus avoid taking them in your daily consumption. On the other hand, it is useful to know what kinds of food are cholesterol-free, so you can feel free to eat in a greater amount. For you who are at high or very high risk of cardiovascular disease, make sure that you change your diet and lifestyle. Changing the way you eat, from cutting out saturated fat and increasing omega-3 fatty acids and monounsaturated fats to eating more fruits and vegetables can make help both in the prevention as well as the treatment of cardiovascular disease. Having a cholesterol-free diet is also required if you are at a very high risk of cholesterol levels in your blood.


egg white
sea cucumber
non-fat dairy milk
non-fat chicken meat without skin
non-fat duck meat without skin
freshwater fish
non-fat beef
non-fat mutton
yellowtail fish

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