medical focus | CHOLESTEROL

cholesterol: keeping it low

Cholesterol gets so much bad press that you may not realize your body needs some to function properly. Just make sure it’s “good” rather than “bad,” and within the right level.

When it comes to cholesterol,

a little goes a long way. Your body needs some cholesterol as a part of good health. However, nearly 107 million Americans have too much cholesterol, which raises their risk of coronary heart disease. Most of the cholesterol in your body is made by your liver from saturated fat that you eat. Some cholesterol also comes from eggs, meat, and dairy products. The extra cholesterol in your blood can gradually cause a build-up (called plaque) in your arteries. That build-up slows the blood flow and blocks small arteries. If an artery that supplies blood to your heart becomes blocked, you could have a heart attack. If an artery that supplies blood to your brain becomes blocked, you could have a stroke.

‘Bad cholesterol’ versus ‘good cholesterol’

Cholesterol travels through the blood in different types of packages, called lipoproteins. High-density lipoproteins (HDL) are the good kind of cholesterol. Your body makes HDL to help clear the extra cholesterol out of your body. The higher your HDL levels, the better. Women tend to have higher HDL levels than men. Low- density lipoproteins (LDL) deliver cholesterol to the body. This is the bad kind of cholesterol. If you have a high LDL level, you may be at a higher risk for heart disease and stroke. It’s the balance between the types of cholesterol that tells you what your cholesterol level means. For example, if your total cholesterol level is high because of a high LDL level, you may be at higher risk of heart disease or stroke. If your total level is high only

24 building healthier communities

because of a high HDL level, you’re probably not at higher risk.

The American Academy of Family Physicians recommends that men get their cholesterol levels checked starting at age 35, and women get their levels checked starting at age 45. If you think that you are at risk for high cholesterol, talk to your doctor about your concerns.

What can I do?

A number of lifestyle changes can help you improve your cholesterol level.

Enjoy a heart-healthy diet. Try and

eat more fresh fruits and vegetables, skinless chicken, fish, whole-grain breads, beans, soy and low-fat or fat-free dairy products. You should avoid a diet high in saturated fat and cholesterol.

Exercise. Exercise can reduce levels of LDL cholesterol and can raise levels of HDL cholesterol. Try to work up to exercising at a moderate intensity for 30 minutes for 5 or more days a week. If you can’t carry on a conversation while you exercise, you may be working too hard. The best type of exercise for your heart is aerobic exercise, which includes

safe

total cholesterol level

LDL cholesterol levels

HDL cholesterol levels

quick tip

Fresh fruit is a great way to lower ‘bad cholesterol!’

walking, jogging, running, swimming, and bicycling.

Stop smoking. If you smoke, stop now. Smoking can damage the walls of your blood vessels, and this will make them much more likely to become blocked by large deposits of cholesterol.

Maintain an ideal weight. Talk to

your family doctor about determining your ideal weight, because every person is different. If you’re overweight, the extra pounds put extra stress on your heart. If these lifestyle changes don’t help after about six months to one year, your doctor may suggest medicine to lower your cholesterol. Eating a healthy diet and being physically active can make your medicine more effective. Your doctor can give you tips on how to make healthy food choices and include physical activity in your daily routine.

borderline

less than 200 is best between 200 and 239 is borderline

less than 130 is best 60 or higher is best

between 130 and 159 is borderline high

between 60 and 36 is borderline low

at risk

240 or more is high;

you may be at higher risk for heart disease

160 or more means

you’re at higher risk for heart disease

less than 40 means

you’re at higher risk for heart disease Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68