Cholesterol Levels and Purple Products

cholesterol level
cholesterol level

A Northern Virginia doctor offers information and advice on blood fats, both produced by your body and from the foods you eat, during Cholesterol Information Education Month. You want to keep your HDL level above 40 because that's your "good cholesterol," he says.

A board-certified family physician at Kaiser Permanente in Manassas, Dr. Jason Singh said the HDL in your blood functions as a scavenger and eats away all the bad cholesterol. It then carries it back to the liver to be excreted from the body.

Heart disease and stroke, the two top causes of death in the US, are made more likely by high cholesterol.

“When your cholesterol levels are too high, plaques or fatty deposits start to build up. According to Singh, this sticks to the walls of your arteries, blocking blood flow.
According to the Centers for Disease Control and Prevention, cholesterol should be evaluated starting early in life, even in the teens.

He said LDL and triglycerides, which together make up poor cholesterol, should be below 100 and 150, respectively.
Singh recommended restricting foods with high LDL levels:
Fat-added dairy products such as red meats, smoked meats, lamb, pork, butter and cream

In addition, fried foods, fast food and red meat are among the foods rich in triglycerides.
If you want to lower your bad LDL cholesterol quickly, eat more purple vegetables, especially eggplant, red cabbage, blueberries and blackberries.

This reduces your overall risk of ASCVD for developing any atherosclerotic cardiovascular disease. “The purple thing is great for increasing your HDL and actually lowering your LDL and triglycerides,” the author says.

Singh referred to “ASCVD risk,” a risk score and national recommendation established by the American College of Cardiology. It analyzes the probability of a person developing cardiovascular disease in the next 10 years and means atherosclerotic cardiovascular disease.

Singh uses the result to measure a person's commitment to lowering their cholesterol.
“A lot of that could be feeding in nature, right? Is the main goal of lifestyle change to adopt a low-carb Mediterranean diet and improve cardiovascular exercise?”.

Or is your risk so great that we need to start thinking about taking medication to manage it, usually a statin that targets your LDL and triglycerides?

The American Heart Association supports the Mediterranean diet. It is a diet that focuses on poultry, fish, nuts, legumes, olive oil, fruits and vegetables while limiting red meat intake.

The American Heart Association recommends 150 minutes of moderate-intensity exercise per week as exercise goals. “As long as you reach 150 minutes a week,” Singh continued, you can continue. “And you can split it up as you like by 10 minutes one day and 20 minutes another day.”

Setting precise, measurable goals will help those who want to be more active hold themselves accountable.
It may not be as helpful as saying “Hey, Doctor, I just want to walk more” instead of “I want to take 10.000 steps every day.” Then reverse engineer it, Singh advised. “Divide your main goal into smaller goals.

For example, start by walking 5.000 steps each day, then increase that number by 1.000 each week until you reach your goal once again.
Singh wants to emphasize the value of the annual physical exam for primary care physicians and preventive testing and general health assessments.
Additionally, Singh recommended discussing a healthy diet and exercise routine with your doctor.

Source: wtop (Dr. Jason Singh)

 

 

 

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