It is worth having your cholesterol levels tested at various stages of your life, because some people have genetic problems that result in too much cholesterol and it is worth knowing if you fall into this group as early as possible.

Before you start working on your cholesterol you ought to know what they are. So, get your figures and ask your doctor for an opinion. He or she might say that they are all right, that they are on the high side or that you had better do something about them immediately. Make certain that you make a note of these numbers which will be for your HDL (good cholesterol) and LDL (bad cholesterol) levels.

Once you have these reference points and your physician’s opinion you can choose what action to take. In this piece, we will talk about the three most helpful methods of decreasing your LDL level of cholesterol.

1] The most effectual thing you can do to lower your LDL cholesterol is to reduce the amount of saturated fat and trans fat that you eat. Individuals get most of their bad cholesterol from these two fats by far. Saturated fat comes from animal fat but especially from red meat and full fat dairy foodstuffs like milk, cream and cheese. Trans fats are hydrogenated fats, which are vegetable fats which have been ‘liquidized’ with water.

Merely cutting out these two types of fat might be sufficient to save you from taking medication for the rest of your life. However, every body needs fat, so besides cutting these harmful fats out, you will have to replace some of them with mono-unsaturated fats and poly-unsaturated fats. These names are listed on products in a great deal of countries.

In essence, it means cooking with olive oil and spreading better margarine on your bread. In fact there are even margarines and salad dressings now that actually lower cholesterol in their own right.

2] The second way to keep your cholesterol levels under control is exercise. Exercise burns up your LDL cholesterol. You do not have to do a great deal to create a big difference. Hiking thirty minutes every morning and every evening can have quite a remarkable impact on your health especially if you do not exercise at all at the moment.

3] The third most effective method of keeping your cholesterol levels correct is to maintain a good body weight. As you can see, by following a sensible diet and doing regular exercise, you will of necessity get your correct body weight. The whole system is actually telling you that if you have a problem with cholesterol, then you are not living correctly.

Owen Jones, the author of this piece, writes on numerous topics, but is now concerned with low fat low cholesterol diet. If you want to know more, please visit our site at What Foods Lower Cholesterol?

The Glycemic Index Chart is a list of foods with corresponding numbers that range from 1 to 100. It has 3 categories and those are low, medium and high wherein low are those foods that are below 55, medium are above 55 and high are above 70.

High glycemic foods are readily absorbed by our body and it enters in the blood quickly, so a sudden rise in sugar level will be experienced. You will get hungry again because all the glucose has been absorbed and this is why you desire for another high GI value foods and this cycle repeats again.

However, foods that have low glycemic index are digested very slowly, so the glucose will be entering the bloodstream over a period of time and this will prevent sudden spike on your blood sugar level and also it will prevent you to be hungry again. The foods that are in the medium category should be taken in minimal amount only.

The first ones who use the Glycemic Index Chart are the diabetic patients because of their uncontrollable blood sugar level and this chart could help them on their condition. This could also make all people to be fit and healthy.

Protein rich foods could make high and medium category foods become lower. Proteins slow down the process of digestion and this will delay the absorption of glucose and sugar in the bloodstream.

It will take time for you to really understand and master how to use the glycemic index chart. So, you have to really focus on this chart every now and then for you to slowly grasp the concept and use of this and you could be able to apply this on your daily diet. You will see a fast improvement on your health in a few days.

Foods in high Glycemic Index Chart are listed here. Waffles and doughnut have 76, so they are included in the high category as well as the colas and beers for beverage. Biscuits like wafer and rice cakes both have 77 values. Breads like white bread, white roll and baguette are also belong in this category.

Cereals that are also in the high category are golden grahams, puffed wheat, weetabix, rice krispies and cornflakes and millet has 71 GI value and this is a cereal grain. Example of fruit that has high value is watermelon that has 72 and for pasta, 92 is the value for rice pasta. Snacks that have high values are corn chips, jelly beans, pretzels and dates.

Foods that belong in the medium category of the Glycemic Index Chart have to be taken minimally so that you will be able to still maintain your blood sugar level in normal range. If, for instance, you combine medium foods in low value foods, it will also be absorbed slowly by your body than it normally does. Examples of this are Danish, unsweetened muffin, cake tart, angel cake and croissant. Examples of bread that belong in the medium category are pita, hamburger bun and whole meal bread.

Cereals like oat bran, muesli, mini and shredded wheat are also included. Brown rice, wild rice and white rice are included in the medium category. Fruits such as mangoes, apricot, raisins and pineapple and other sweets like popcorn, mars bar and table sugar (sucrose) are also belong in the medium range.

This next category is the most important of all because these foods are the ones that you have to include in your everyday diet. A cake like pound cake has 54 GI values and this is the cake of choice for you.

If you want some beverage instead of water, you may choose from soya milk, apple, carrot, pineapple, grapefruit and orange juice. These fruit juices are very healthy because they contain a lot of vitamins and fibers that your body needs.

Multi-grain bread, whole grain, bran and non-instant porridge have low GI value. There were many dairy products that have low GI value and those are low fat yoghurt, chocolate milk, whole milk, skimmed and semi-skimmed milk.

Some healthy fruits and vegetables like cherries, grapefruit, apple, oranges, banana, kiwi, celery, cucumber, eggplant and many more are also in this category. When snacks that have high value combined with protein will lower their value and example of these are snickers, peanuts, jams and marmalade.

The author of this article is interested in healthy nutrition. To learn more on glycemic index chart to help you in losing weight check out the site on glycemic index list.