Dealing with Cholesterol 

Cholesterol has been an issue that affected the people around me, and from what I've learned research and my health classes the past couple years, I have gained a lot more knowledge about what cholesterol is and how to regulate it.

Cholesterol is a lipid fat produced by the liver, and it is vital for normal body functions. It is mainly carried by lipoproteins in our blood circulation.

There are 3 main types of lipoproteins:

• "LDL" Low Density Lipoproteins: also known as the "bad cholesterol", too much LDL's can cause a build up in arteries and increase the risk of arterial diseases. 
• "HDL" High Density Lipoproteins: known as the "good cholesterol", it is believed to help prevent arterial diseases by bringing cholesterol back to the liver to be broken down and expelled as waste. 
• Triglycerides: the form in which fat stores in adipose (fat) cells. 

Ways to lower cholesterol 

• Replacing saturated fats with polyunsaturated fats: cutting down the use of butters and margarines and replacing your cooking fat with olive or canola oil is beneficial for lowering cholesterol because of the polyunsaturated fats. Choosing options with a lower percentage of fat, such as omega-3 rich fish over fatty red meats, can also help moderate your cholesterol levels. 
• Incorporating more fibre into your diet: foods like oatmeal that are high in fibre help drag cholesterol out of your body (waste elimination). Researching studies have shown that it can help decrease LDL's and maintain the levels of HDL. 
• Consuming red meat in extreme moderation: red meat is high in saturated fat, causing your body to convert this fat into cholesterol. Higher consumption of red meats is also linked to higher rates of colon diseases and cardiovascular diseases. 
• Cooking with garlic: garlic contains many antioxidants that help strengthen our immune system, as well as preventing the oxidation of LDL's. 
• Snacking on almonds and other nuts: almonds and nuts are packed full of monounsaturated fats, and can help lower the LDL's and increase the HDL's in our body. 

Most importantly, other than changing our dietary habits, is also making changes to our lifestyle. Moderate cardiovascular exercise such as moderate intensity running, jogging, or longer walks can help with weight loss and maintaining a healthy body weight.