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What IS Cholesterol?
Cholesterol is a soft, waxy substance that's stored in the fat (lipid)
content of one's blood stream. It's actually important to have a
certain amount of "good" cholesterol in one's system.
Cholesterol, and our other body fats, cannot dissolve in our blood.
They must be transported by special carriers called lipoproteins. While
there are numerous kinds (too many to cover here), the two that are
most important are the high-density lipoproteins (HDL) and the
low-density lipoproteins (LDL). There is a third kind, which is
referred to as Lp(a), which can increase one's risk of heart attack and
stroke. We'll cover that one here, as well.
HDL, LDL, & Lp(a)...What ARE These?
High-density lipoproteins (HDL) are known as "good cholesterol". Most
experts agree that HDL moves the cholesterol from the arteries to the
liver, where it is broken down and leaves the body through the natural
evacuation process. A higher HDL level seems to reduce the risk of
heart attack or stroke. Keep in mind, though, that a lower HDL level in
one's body (-40 mg/dL in men, -50 mg d/L in women) is a warning signal
of greater risk of one or both.
HDL seems to remove excess cholesterol from the plaques which build up
in one's blood vessels, thereby inhibiting or slowing their growth.
This is what makes it so important to the human body. Approximately 1/3
to 1/4 of the cholesterol in our bodies is carried by the HDL.
Low-density lipoproteins (LDL) are the major transporters of
cholesterol in our blood. One can experience a build up on the walls of
the arteries which supply blood to our hearts and brains, if too much
LDL enters the blood stream. When combined with other substances, it
forms plaques. Plaques are hard, thick coatings that can clog one's
arteries and decrease blood flow to the heart or the brain. Should the
blood not move swiftly enough, there is danger of a blood clot forming
near the plaques. When this occurs in the arteries leading to the
heart, one is at greater risk of a heart attack. If it happens in the
arteries which lead to one's brain, there is a higher risk of stroke.
If one's LDL level is 160 mg/dL or higher, this is an indication of a
greater risk of heart disease. And if one has already been diagnosed
with heart disease, it is strongly recommended that one maintain a
level of less than 100 mg/dL.
A little known (by the general population) lipoprotein that can also
cause a greater risk is the Lp(a) cholesterol lipoprotein. This is a
generic variation of plasma (the "fluid" which carries the blood cells
through one's blood stream) LDL. When one's Lp(a) level is higher, one
can more quickly develop the plaque build up which physicians and
specialists refer to as "arthersclerosis". Although there has been no
conclusive evidence drawn as to WHY Lp(a) contributes to the increased
risk of heart disease, it is commonly believed that the natural lesions
which occur in our artery walls may contain substances that interact
with it. This may lead to the build up of the fatty deposits.
From Where Do We Get Cholesterol?
The general consensus is that the human body is capable of producing
the cholesterol that one needs to remain healthy. The body - most
especially the liver - produces roughly 1,000 mg per day. Therefore the
cholesterol consumed (by the average person eating the typical foods
such as whole milk dairy products, eggs, meat, poultry, fish and
seafood) is not really necessary to maintain the healthy level which
one needs.
Two of the biggest culprits which contribute to the excessive
consumption of cholesterol are transfats and saturated fats. But other
fats consumed in foods can also raise blood cholesterol. While some of
the excess fat is removed from the body by the liver, most heart
specialists recommend that the average person limit himself/herself to
less than 300 mg daily. And if one has been diagnosed with heart
disease, that level should be less than 200 mg daily. If one has been
diagnosed with extremely high cholesterol, even more drastic measures
may be necessary to bring it under control.
How Do I Control My Intake?
A proven and accepted measure of control is to limit one's intake to no
more that 6 ounces of lean meat/fish/poultry daily, and to consume only
low fat/no fat dairy products. Effective substitutes for the protein
necessary for good health can be found in beans and vegetables with
high protein content. Two excellent sources for determining which foods
have high protein content can be found at:
http://www.vegsoc.org/info/protein.htm and
http://www.vegparadise.com/protein.html#Charts
It is also recommended that one adopt a regular exercise regimen. Even
a moderate amount of daily activity can help to increase the movement
of blood through one's body. Physical activities such as leisurely
walking, gardening, light yard work, housework and slow dancing are
often prescribed as ideally suited for those who need a daily routine
to help control the cholesterol levels.
A more intense regimen can include brisk walking, jogging, swimming and
weight-lifting. Aerobic exercising is an excellent way to increase
one's breathing and heart rates.
Side benefits of a regularly scheduled exercise program can include
weight control, reducing one's risk of developing diabetes, and helping
to keep one's blood pressure at a healthy level. Regular moderate to
intense exercise can also help to strengthen one's heart and lungs.
To Smoke or Not to Smoke...
Most physicians and specialists recommend that no one smoke. And it has
been proven that tobacco smoking increases the risk of heart disease.
One's intake of oxygen, which is a necessary component for good
vascular circulation and health, is drastically reduced. Plus, smoking
is detrimental to HDL cholesterol levels and increases the possibility
of blood clots, not to mention the risks of causing cancer in one's
body.
The Effects of Alcohol on Cholesterol Levels
The moderate consumption of alcohol has shown, in some studies, to
actually promote higher HDL cholesterol levels. With that said one must
weigh the risks of alcoholism, obesity, stroke, high blood pressure,
some forms of cancer, and sometimes depression. Exercise moderation
(not more than 1-2 drinks daily for men, not more than 1 drink daily
for women). And if you don't drink, don't start. There are better and
safer alternatives for controlling one's cholesterol.
Synopsis:
- HDL is "good" cholesterol
- LDL is "bad" cholesterol
- An exercise regimen can help in lowering LDL and increasing HDL
- Cholesterol can be controlled with a sensible diet, for many people
- Smoking can increase the risks of lower HDL levels and the possibility of blood clots
Consult your physician or health care provider before embarking on any
exercise regimen, or the consumption of alcohol, as a method to control
one's cholesterol. He or she can direct you to what steps you need to
take in order to ensure the best results for your efforts.
Have an annual screening (usually a blood drawing) to determine your
cholesterol levels. Be sure to discuss family history and other issues
which your doctor may want to know before deciding whether or not you
should be checked for the Lp(a) lipoproteins. He or she can better
determine your risks, the diagnosis, and possible treatment (which may
include prescription medication) when fully informed.
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