Cholesterol is an issue. It’s an issue I avoided for a long time, but recently decided to look into. In a recent blog I talked about what it is and why we need to be concerned about it. As I read about cholesterol I realized it’s really part of a bigger issue—heart health.
I found six recurring topics:
• Cholesterol Levels
• Diet/Weight
• Exercise
• Diabetes
• High Blood Pressure
• Smoking
Heart health is a complex issue and each of these six topics intertwines with the others. But, I like to keep things simple (and if I can, short). Even though they overlap, I plan to spotlight each subject.
When we hear the word diet most of us tend to think weight. When I consider cholesterol and heart health this seems to be a misconception. For now I’d like to consider weight a side-effect or consequence of diet. —We can also view unhealthy LDL cholesterol levels in this way.
Did you know that our bodies make cholesterol? Among other things, we need it to build, maintain and repair the integrity of cell walls. Generally, we manufacture all we need and sometimes more. Excess is carried by the blood stream to the liver where it is broken down and excreted. Except—except sometimes LDL cholesterol will adhere to artery walls where can harden and contribute to heart problems (raising blood pressure and increasing the possibility of blood clots). We add to the excess when we eat animal products and foods containing saturated fats and transfats. In contrast grains, nuts, beans, fruits and vegetables do not contain cholesterol.
Many doctors and health oriented organizations recommend that our intake of dietary cholesterol be limited to 200 to 300 mg per day. They recommend that most of the food we eat be from plants and without added fats. As a food source plants (grains, beans, nuts, seeds, fruits and vegetables) supply a lot of fiber; fiber can reduce the amount of LDL that adheres to artery walls. Substituting non-dairy products for milk and eggs can also help. Meat does have a place in most diets, use lean cuts and consider trimming away any exposed fat as part of your food preparation. Do be sure to include fish as a source for protein. Also, there are some studies indicating moderate alcohol consumption may raise HDL levels which is a good thing as this type of cholesterol helps mitigate the negative effects of LDL.
Look at the American Heart Association food pyramid for information about number and size of portions. You will also find that your intake of highly processed sugars and starches should be limited as your body easily converts these to fat (think overweight). This contributes to elevated levels of LDL cholesterol and I’m sure you would rather eat for heart health.
Showing posts with label high cholesterol. Show all posts
Showing posts with label high cholesterol. Show all posts
Tuesday, March 1, 2011
Thursday, February 24, 2011
What is Cholesterol
For as long as I can remember there’s been a lot of talk about cholesterol. And for years, I’ve pretty much ignored it. But, hey—I’m getting older; I’m starting to think a bit about “health issues.” Much of the talk about this stuff makes me concerned about my heart: hardening of the arteries, heart disease, heart attack, stroke (So, cholesterol isn’t good for my brain either?). Do I have reason to be concerned? I wanted to know, so I did a little research. —Here’s what I found:
Cholesterol is an alcohol. It is carried through our body by blood. And, in fact, it can be found in every one of our cells. It mainly functions in building cell membranes and some hormones. So, it’s certainly necessary. But, with cholesterol, as with so many other things—when there is too much of it, it presents a potential for trouble. Too much cholesterol (high cholesterol or hypercholesterolemia) contributes to the risk of heart disease and possible heart attack.
Excess cholesterol is carried by blood from our cells to the liver where it is broken down for excretion. (The liver also manufactures cholesterol.) It is carried along in the blood stream by proteins called lipoproteins (fatty protiens). That combination forms a soft waxy substance in the blood. Basically, it is a solid mass moved along by our blood; it does not dissolve. It’s possible for some of this substance to settle out of the blood and adhere to artery walls. Of particular concern are low-density lipoproteins (LDL) and high density lipoproteins (HDL).
LDL is the most common cholesterol in our blood. It’s called bad cholesterol because we are likely to have an excessive amount of it. When there is too much LDL cholesterol in our blood, it can settle and build up on the walls of arteries. This forms a thick hard deposit. The deposit becomes a plaque that narrows arterial passages and constricts the flow of blood. This is a condition called atherosclerosis. The constricted blood flow increases the possibility of clot formation. When a clot cuts off or significantly reduces the flow of blood to the heart, a heart attack is quite likely. Or, the blocking of blood to the brain may cause a stroke. To prevent this doctors recommend keeping your LDL level at or below100 mg/dL.
In contrast HDL cholesterol is called good cholesterol. This form takes the the excess away from the arteries and to the liver. It may even have a scrubbing effect that causes some settled LDL to move along. Doctors recommend levels of at least 60 mg/dL. They believe that as too much LDL contributes to the risks of stroke and heart attack, the opposite is true of HDL—too little will introduce a risk factor.
There does seem to be reason for concern. Maybe ignoring the cholesterol issue isn’t such a good idea? I did some further research to find out what can cause high cholesterol. I learned my body makes enough cholesterol for its needs (sometimes more than it needs) and that the food I eat can contribute to any excess. I read about testing and the medicines doctors prescribe for control. Medicine is best discussed with a personal physician, but I also found some lifestyle suggestions that seem to be practical for anyone, especially if they have a cholesterol problem. Among the things that contribute to cholesterol levels and heart health are diet and exercise. We can exert a significant control of these.
In addition to cholesterol, I found quite a lot of information about factors that can contribute or be a detriment to heart health. I’ll share some of this in future blogs.
Cholesterol is an alcohol. It is carried through our body by blood. And, in fact, it can be found in every one of our cells. It mainly functions in building cell membranes and some hormones. So, it’s certainly necessary. But, with cholesterol, as with so many other things—when there is too much of it, it presents a potential for trouble. Too much cholesterol (high cholesterol or hypercholesterolemia) contributes to the risk of heart disease and possible heart attack.
Excess cholesterol is carried by blood from our cells to the liver where it is broken down for excretion. (The liver also manufactures cholesterol.) It is carried along in the blood stream by proteins called lipoproteins (fatty protiens). That combination forms a soft waxy substance in the blood. Basically, it is a solid mass moved along by our blood; it does not dissolve. It’s possible for some of this substance to settle out of the blood and adhere to artery walls. Of particular concern are low-density lipoproteins (LDL) and high density lipoproteins (HDL).
LDL is the most common cholesterol in our blood. It’s called bad cholesterol because we are likely to have an excessive amount of it. When there is too much LDL cholesterol in our blood, it can settle and build up on the walls of arteries. This forms a thick hard deposit. The deposit becomes a plaque that narrows arterial passages and constricts the flow of blood. This is a condition called atherosclerosis. The constricted blood flow increases the possibility of clot formation. When a clot cuts off or significantly reduces the flow of blood to the heart, a heart attack is quite likely. Or, the blocking of blood to the brain may cause a stroke. To prevent this doctors recommend keeping your LDL level at or below100 mg/dL.
In contrast HDL cholesterol is called good cholesterol. This form takes the the excess away from the arteries and to the liver. It may even have a scrubbing effect that causes some settled LDL to move along. Doctors recommend levels of at least 60 mg/dL. They believe that as too much LDL contributes to the risks of stroke and heart attack, the opposite is true of HDL—too little will introduce a risk factor.
There does seem to be reason for concern. Maybe ignoring the cholesterol issue isn’t such a good idea? I did some further research to find out what can cause high cholesterol. I learned my body makes enough cholesterol for its needs (sometimes more than it needs) and that the food I eat can contribute to any excess. I read about testing and the medicines doctors prescribe for control. Medicine is best discussed with a personal physician, but I also found some lifestyle suggestions that seem to be practical for anyone, especially if they have a cholesterol problem. Among the things that contribute to cholesterol levels and heart health are diet and exercise. We can exert a significant control of these.
In addition to cholesterol, I found quite a lot of information about factors that can contribute or be a detriment to heart health. I’ll share some of this in future blogs.
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