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 See the Fit & Trim Support Group
See the Healthy Cooking Support Group What's in a number?
There seems to be a lot to know about cholesterol levels. You hear about
"good" cholesterol and then the "bad" cholesterol. Most
folks think all cholesterol is the "bad". Right?
First, what is
cholesterol?
Cholesterol is a waxy, fatlike substance,
known as a lipid, that's found in all tissues in humans and other animals. Foods
from animal sources ( eggs, butter, milk, fish etc.) contain cholesterol, but plant
derived foods do not contain cholesterol.
Where is
cholesterol made?
Most of our cholesterol is made by our bodies,
mainly by our livers, and only about 20% of blood cholesterol comes from the foods we
eat. Despite the terrible press cholesterol has been given we need a certain amount
of it to live: cholesterol is very important to our body's cell membranes, to
insulate our nerves, and for the making of certain hormones. It is also important in
helping us to digest our food.
The Down Side...
 Now the down side of
cholesterol is when it builds up or accumulates in our arteries or the vessels that
carrying our blood.- This buildup is like when your drains get older and after
years of use have a buildup thus slowing down drainage.The same thing is true with our
arteries.
- Too much cholesterol clogs our blood vessels making it
harder for nutrients and oxygen to get where they have to go.These plagues cause heart
attacks and strokes because of this slowdown in the delivery of oxygen and nutrients to
key body parts.
There two kinds
of cholesterol.
- High- density lipoprotein or HDL
is the "good" kind of cholesterol. It contains a small amount of
cholesterol itself and works to carry away harmful fatty deposits from cells and tissues
to the liver where it's eliminated. This helps to prevent the buildup of
cholesterol in the walls of our arteries. If your level of this HDL cholesterol is
too low, your risk of heart disease actually increases.
- Low density lipoprotein (LDL) cholesterol
or the "bad" cholesterol makes up most of the cholesterol in our blood.
It carries cholesterol to the tissues of the body including arteries.
For this reason, a high level of LDL cholesterol increases your risk of developing heart
disease- it's the main source of dangerous buildup and blockage in the arteries.
The only way to know how much of each kind of cholesterol you have is to get a simple
blood test.
What do the
numbers mean?
Total blood cholesterol ( meaning the combined values of
the good and bad) below 200 is an excellent reading. A total cholesterol
reading over 240 indicates that your risk for developing heart disease is
doubled. Also risky is "bad" LDL cholesterol over 130 and
"good" HDL cholesterol below 35 (below 40 for women). High HDL
cholesterol (60 or more) can actually reduce your chance of having a heart attack.
Lowering your
cholesterol
What can you do to keep the numbers in line?
 The number one activity a
person can do to prevent elevated cholesterol levels or lower high total cholesterol
levels is to limit the daily intake of cholesterol.- The American Heart Association recommends that you limit
your intake to an average of no more than 300 milligrams (mgs.) a day.
This means, less red meats, fatty processed meats, like hot dogs, sausages, staying away
from full-fat dairy products like whole milk, butter, cream, full fat cheeses ( the softer
the cheese the more fat it contains).
- Exercise
is very important in keeping cholesterol levels where they should be. Exercise
can boost your "good" cholesterol levels thereby reducing your chance of
developing a heart attack.
- Try and keep your weight
within a normal range for your age and height by limiting the number of calories
you eat every day.
( Fit & Trim Support Group)
- Watch out for foods high in saturated fats.
We should get no more than 30 percent of daily calories from fat, and no more
than 7 percent of the fat should be saturated fats.
The Good News
The good news is that for most people following these
recommendations their cholesterol levels will be lowered. This will work to greatly
reduce their risk for developing heart disease, the number killer in the United States.
There are a minority of people who despite their best efforts still find they need help in
getting their cholesterol numbers in line. These people may have inherited genetic
factors which prevent them from maintaining normal readings. For people who have low
"good" cholesterol levels there is a medication that can boost the
"good" and thereby reduce the risk of heart disease. The same is true for
people with high "bad" levels. Talk with your doctor if you suspect
that you may fall into one of these categories.
All
Fats Are Not Created Equal
Are some fats
necessary for optimum health?
by Monique N. Gilbert, author of "Virtues of Soy"
  Many people are confused about fats.
They think all fats are bad and unhealthy. However, some fats are necessary for
optimum health. In this article from Certified Personal Trainer/Fitness Counselor Monique
Gilbert, she tells us which fats are good and which fats are bad. Artery-clogging fats
that increase blood cholesterol include saturated fat and trans fat. A more heart healthy
fat is unsaturated fat, generally found in vegetables. Want a delicious and nutritious
alternative to mayonnaise? Then try this recipe which makes a wonderful
heart-healthy cholesterol-free sandwich spread!
"Do
You Know the Difference Between a Heart Attack & Indigestion"
by Sue Spataro, RN, BSN
Learn about the signs and symptoms of heart attack and
eight ways you can help prevent this
Diabetes: Do You Have It?
by Sue Spataro, RN, BSN
Half of the people who have diabetes are unaware that they have the disease. This
is dangerous because untreated diabetes may cause damage to the body. Learn more about the
signs and symptoms and what you can do about it.
Obesity in America
by Sue Spataro, RN, BSN
Over the last decade children, in the United States, have been gaining more and
more weight. Obesity is rapidly becoming an epidemic in our youngsters' lives.
Whether it's all the fast food or lack of exercise, children are heavier than
ever. |
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Cholesterol :
Lowering and Controlling:
3 Week Plan Handbook and Cookbook
by Patricia T. Krimmel, Edward Krimmel
SAVE YOUR LIFE! Every minute of every day: Three Americans have a heart attack,
one American dies from a heart attack Think about it! Lowering and controlling your
cholesterol are the foremost things you can do to help your heart be healthy. This user
friendly book tells you all you need to know to lower and control your cholesterol.
Suzanne Somers':
Get Skinny on Fabulous Food
by Suzanne Somers
 
Somersizing is not a diet, but a way of life. In Get Skinny on Fabulous Food you
will find inspiring testimonials from some of Suzanne's greatest success stories, people
who have lost weight, lowered blood pressure, and eliminated digestive problems by
Somersizing.
The 8-Week
Cholesterol Cure:
How to Lower Your Blood Cholesterol by Up to 40 Percent
Without Drugs or Deprivation
by Robert E. Kowalski, Albert A. Kattus
Lower your blood cholesterol by up to 40 percent. Cut your risk of heart attack
in half . Millions have seen dramatic resultsyou can too! In this revised paperbackwith
four new chapters not found in the hardcover editionRobert E. Kowalski offers a safe,
effective, and revolutionary new approach to lowering blood cholesterol without drugs or
deprivation. |
