Finding the Perfect Point for that Non Hdl Cholesterol Goal

People have been setting up their personal non HDL cholesterol goal to achieve, and they are right to do so because it is good for them. Setting up your own non HDL cholesterol goal can be a good thing for you as well because of several reasons. If you are curious about the why and the how setting up a low non HDL cholesterol level is good, then do proceed with this article.

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What is non HDL cholesterol goal actually is?

Let us make it simple. We have already explored the definition and the reason behind the existence of HDL cholesterol in the article from before, so it is only right for us to explore its malicious cousin (or sibling. I do not know in what type of relationship these two cholesterols are in) to give it the attention that it needs.

Non HDL cholesterol, or more affectionately called the LDL cholesterol (the thing has a name as well, you know. You might offend it by not saying it outright) by scientists and commoners alike, is the devil on our other shoulder. It is the bad one from the two cholesterol, and having them inside your body is not recommended. Because nobody likes having anything bad within their body, many people have set up a goal for non HDL cholesterol. The goal is pretty short in explanation, actually. Your LDL cholesterol cannot exceed a certain threshold (or a goal), and if it did, you will fail. The premise is pretty easy to understand, right?

While the premise is easy to understand, the fundamentals are a bit unknown

What I mean by fundamentals is the basic knowledge of what is the perfect point for LDL cholesterol. How can we know that a certain level of LDL cholesterol is good? Is it true that there is an undeniable ldl cholesterol level threshold that will apply for every person in this world?

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There are researches, but the researches have not pulled out the best outcome

The treatment goal for non HDL cholesterol value is a bit vague, to be honest. A research indicates that having a non-HDL cholesterol level of 77 is your safest bet. If you did not cross that, you will be safe from heart attacks. Your heart will work better as well and your cardiovascular activity will not get ruined by it.

But there is another research that comes up saying that 84 is a threshold that you definitely cannot exceed. If it’s lower than 84, your body will still be good and it will not have problems. Coronary plaque build-up (the thing that makes your heart goes into arrest) will be lessened and you will be all around healthy.

BUT (I will not be tired with ‘buts’ in this article so be prepared) another research says that if you are someone with a frail heart, a nice spot of 80 is the perfect MAXIMUM amount of non HDL cholesterol if you. BUT another says 70, so people with a frail heart can get in a bit of a pickle. I personally believed that you should not exceed 70 if your heart is weak, but that is just an opinion.

If your heart is strong and you have no heart problems since forever, then 100 is the safe word.

BUT…

Just kidding…

That’s all folks regarding non Hdl cholesterol goal, I do hope this article can shed some light regarding your search on the topic.

Answers to What is High LDL Question

What is high LDL question is the most common asked question by those who concern about their health? There are two types of cholesterol. They are HDL (High-Density Lipoprotein) and LDL (Low-Density Lipoprotein). HDL is the good kind of cholesterol while LDL is the bad kind of cholesterol. Our bodies actually need cholesterol to function well. But if the level of bad kind of cholesterol (LDL) is too high, it is able to cause heart attack disease.

Risks gotten by a person to get high cholesterol is affected by many factors. And there are some factors which can make LDL increase, some can be controlled, some cannot.

Factors that Cannot Be Controlled

What-is-high-ldl-and-its-association-with-familia-hypercholesterolaemia

  1. Genetic

Familia hypercholesterolemia is a high cholesterol which is experienced in generations. If there is your family member who gets cholesterol, it will be better for you to check the level of cholesterol in your blood since early stage. So that you know and you are able to control it. Actually, we all need to check our level of cholesterol once in five years.

What-is-high-ldl-and-its-association-with-women’s-after-menopause

  1. Gender

After menopause, the level of the bad kind of cholesterol of LDL in women’s blood increases. So that they need to control their dietary habits in order to prevent heart attack disease and control the level of LDL in their bloods.

  1. Age

Men with age over 45 years and women with age over 55 years have a high risk of getting the high level of cholesterol. It is related to the previous factor, women with age over 55 years are mostly menopause. So that they have the probability of getting a high level of LDL. In those ages, just make sure you pay attention to what you consume.

Factor that Can be Controlled

What-is-high-ldl-and-its-association-with-dietary-habits

  1. Dietary Habits

If you consume a lot of vegetables, fruits, nuts, oats, and fish, it is possible to keep the level of LDL in your blood in a normal range. Avoid foods that are able to increase the level of the bad kind of cholesterol, such as fried foods, junk foods, and red meat. If you want to fry your foods, use pure olive oil or coconut oil as the replacement of cooking oil or vegetable oil. Olive oil will not increase the level of your LDL.

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  1. Obesity

Obesity can be said as the main answer to the question of what causes high LDL and low LDL. People are said to be obese if their waist sizes are over 90 cm for men, and over 80 cm for women. It is said that if you decrease at least 3 kg of your body weight, you also decrease at least 10mg/dl LDL in your blood.

What is High LDL Cholesterol Range?

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The normal range of the level of LDL in blood should be no more than 100mg/dl. It is dangerous for your body if the level of your LDL is more than 260mg/dl in your blood. That is the answer to the question of what is high LDL.

Tips : How to Increase HDL and Lower LDL

How to increase HDL and lower LDL tips are a lot out there for you who are looking for some information. There are two types of cholesterol. First is HDL (High-Density Lipoprotein), this is the good kind of cholesterol. The second is LDL (Low-Density Lipoprotein), this is the bad kind of cholesterol. If the level of your LDL is high and the level of your HDL is low, then your risk of getting high cholesterol is also high. Here are some tips to make your HDL higher and your LDL lower. 

How to Increase the Level of HDL

Here are some tips to make your HDL level higher in your body.

How-to-increase-hdl-and-lower-ldl-by-consuming-olive-oil

  1. Consume olive oil.

Olive oil is the source of good fats which is easy to find and consume. Based on a research, it is found that olive oil is the only source of unsaturated fats which can reduce the risk of heart attack. Based on the same research, it is mentioned that one of the benefits of olive oil is able to increase the level of HDL. It is because of the antioxidant content in olive oil which is called polyphenols. The pure olive oil contains more polyphenols than the processed ones. But how much the polyphenols depend on the brand the kinds.

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  1. Exercise regularly.

The next of how to increase HDL and lower LDL is by working out regularly. By working out with high intensity, it is able to increase HDL for 8mg/dL. Not only that, working out with high intensity is also able to reduce insulin and improve the functions of arterial blood vessels. Working out several times in a week will be able to increase the level of HDL, improve the capabilities of anti-inflammatory in your body, and also add antioxidant.

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  1. Consume coconut oil.

Some researchers show that coconut oil is able to reduce appetite, increase the skill of metabolism, and keep the health of your brain. Coconut oil is one of the foods to increase HDL and lower LDL. So that the risk you are getting heart attack disease is low. You are able to increase the level of your HDL by consuming two spoons of coconut oil a day.

 

How to Decrease the Level of LDL

Here are some tips to make the level of LDL lower in your body.

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  1. Consume fish and garlic.

The good fats contained in fish is able to decrease the level of LDL in your body if you consume it three times a week as the replacement of red meat. Omega 3 in tuna, salmon, mackerel, or herring is good to keep the health of your heart. While garlic can reduce LDL by inhibiting the process of oxidation of LDL.

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  1. Consume Soy

By consuming soy, both consume it directly, as a milk, or processed soy, you will be able to decrease the level of LDL for 5% to 6%. Consume at least 25 gram of protein soy. Consume soy as the tip of how to increase HDL and lower LDL.

How to Improve HDL Level

How to improve HDL level without increasing LDL level is being searched nowadays. Since a lot of people want to start a healthy lifestyle. HDL is a good kind of cholesterol while LDL is the bad kind of cholesterol. HDL is playing a role by taking back the cholesterol to the liver, and there, the cholesterol will be destroyed. So, how to increase the level of HDL in your body? 

How-to-improve-hdl-level-with-avoiding-foods-which-contain-trans-fatsAvoid Foods Which Contain Trans Fats

The reason why you need to avoid foods that contain Trans fats is because that kind of fats increasing the bad kind of cholesterol and decreasing the good kind of cholesterol. Trans fats are usually found in fried foods, biscuits, and snacks. Consume fresh fruits of vegetable salad as the replacement for your unhealthy snacks. You are also able to drink whey protein milk. Whey protein is good for lowering the level of LDL cholesterol. 

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Consume More Omega 3 Fatty Acids

This one is how to increase HDL level by food. Consume more foods that contain a lot of omega 3 fatty acids. Omega 3 fatty acids will not affect your LDL, instead, it will increase the level of HDL in your body and reduce your blood pressure. Some kinds of fish such as salmon, mackerel, herring are known for their bunch of omega 3 fatty acids. You are also able to get omega 3 fatty acids from walnuts or almonds. 

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Consume Foods which Contain Soluble Fibers

There are two kinds of fibers, they are soluble fibers and insoluble fibers. Both of them have benefits for the health of your heart. But soluble fibers are able to lower the level of LDL in your body. You are able to add soluble fibers in your daily meals by adding oats, vegetables, nuts, and fresh fruits. 

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Make Sure You Have Time to Work Out

The next tip of how to improve HDL level naturally is by working out. By exercising, you are able to increase the level of the good cholesterol or HDL in your body. Spare at least 30 minutes every day for working out. You are able to do something small such as go to your office with a bicycle or choose the stairs instead of the elevators. 

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Stop Smoking

Quitting smoke is the next tip of how to raise HDL cholesterol level. It is because in a cigarette there is a chemical material which is called acrolein. This chemical material stops the activity of the good kind of cholesterol to distribute fats to the liver so that it causes artery narrowing or atherosclerosis. From that explanation, it can be concluded that smoking is the main reason why people get a heart attack or stroke. 

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Avoid Obesity

Too much body weight will affect the level of HDL in your blood. If you have obesity, by reducing 3 kg of your body weight will increase the HDL for about 1mg/dL. Consume less calories and exercise regularly. This is also can be the tip of how to improve HDL level.

What Foods Have High Cholesterol?

What foods have high cholesterol? That question must be the most common question being asked by those people who have high cholesterol. Cholesterol is actually needed by our bodies in order to produce vitamin D, hormone, and other substances to help our digestions. But eating too many foods that contain a lot of cholesterol will bring bad impacts to your heart. Here are some the kind of what foods contain high cholesterol.

What-Foods-Have-High-CholesterolFoods to Avoid If You Have High Cholesterol Level

  1. Red Meat

Pork, beef, and sheep’s meat are the kinds of red meat which contain a higher level of cholesterol than saturated fats. If you have a heart attack disease, all kinds of red meat are absolutely a no for you, since they can make it worse. American Heart Association suggests people with heart attack disease to eat salmon, nuts, and fish as a replacement for meat.

  1. Fried Chicken

Chicken can be a replacement of red meat since it contains less saturated fats. But if it is fried, the water content in chicken will be gone and it absorbs oil. So that fried chicken contains a high level of calories. The cooking oil used to fry the chicken only makes it worse.

  1. French Fries

Harvard School of Public Health mentions that French Fries contains a lot of cholesterol because of hydrogenated vegetable oils. Foods with hydrogenated oils tend to have a high level of trans fat.

  1. Ice Cream

One scoop of ice cream contains a higher level of fats and cholesterols compared to doughnut and burger. It will be better if you replace ice cream with frozen yogurt with less fat as your dessert. Or you can choose fruits. Fresh fruits have high fibers, vitamins, and also nutrition which are really good for your health. Fruits are one of the best foods that can reduce your cholesterol.

  1. Egg Yolk

An egg contains 186mg cholesterol, and mostly the cholesterol found in the egg yolk. That is why egg yolk is one of the kinds of what foods have a high cholesterol. It does not mean that you are not allowed to eat eggs. You just need to limit your consumption of eggs. If you consume eggs as your breakfast, it will be better if you don’t eat again for your lunch or dinner. 

What Foods Have A Positive Impact On Reducing High Cholesterol?

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  1. Wheat

Not only one of the kinds of what foods to avoid if high cholesterol, wheat is also good to manage the sugar level in your blood. So it will be better if you change your bread with wheat bread for your breakfast.

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  1. Garlic

Garlic is really good at reducing cholesterol. It is also good for the health of your heart. Since it contains a high level of antioxidant. You can add garlic to your salad to make it even healthier.

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  1. Brown Rice

Brown rice contains vitamin B, magnesium, and phytonutrient to reduce cholesterol. The high fibers are also good to decrease blood sugar.