CHOLESTEROL
AND YOUR HEART
| * Consult a general practitioner before attempting this exercise |
|
|
 |
Cholesterol, a white, waxy fat found naturally in your
body, is used to build cell walls and make certain hormones. Cholesterol performs
necessary functions of the human body, however, too much cholesterol can clog your
arteries and eventually choke off the blood supply to the heart. Yikes! This is the reason
high cholesterol is a leading risk factor for heart disease. Other factors that put you at
risk are:
· High blood pressure
· Smoking
· Family history of heart disease
· Being male
· Diabetes
· Obesity
Not sure if you have high cholesterol? Get Tested. This way you can play an active role in
maintaining your cholesterol level in a healthy range. Get tested preferably by your
doctor, who can measure LDL as well as total
cholesterol.
If you use an outside service:
· Check to see that the testers are doctors, nurses, or medical technologists.
· Get a written copy of your results to show your doctor and have him/her explain the
results to you.
What do the test results mean?
The test measures the total amount of cholesterol in your blood. The HDL or
"good" cholesterol, which cleanses arteries; plus the LDL or "bad"
cholesterol, which builds up and clogs arteries. Here are some guidelines for analysing
your results.
Risk Total Cholesterol LDL
HDL
High > 239 >
159 < 35
Borderline 200-239 130-159 n/a
Desirable < 200 < 130 > 60
Note: If your cholesterol level places you in the borderline group and you have two or
more of the risk factors mentioned above, you're actually at high risk for heart disease.
Take An Active Role in Maintaining a Healthy Cholesterol Level Exercise Thirty minutes of
aerobic exercise three or four times a week will raise the level of "good" HDL
in your bloodstream. Working out also helps control weight,
lower blood pressure, and reduce stress. Suggestions: brisk walking, running, swimming,
cycling, dancing, jumping rope, skating, aerobics. Change The Fat Content In Your Meals By
following a low-fat, low-cholesterol diet you can actually reduce your blood cholesterol
level by about 10-15%, thus lowering your risk of heart disease by 20-30%. Wow! Get
started now.
1. Reduce Saturated Fat
· Limit meats high in fat.
· Reduce intake of butter, whole milk, cheese, ice cream, red meat, palm oil, palm kernel
oil, hydrogenated soybean oil.
· Read labels carefully and be aware of foods that contain high levels of
vegetable oils, cocoa butter, palm oils, beef fat and lard.
· Remove the skin from poultry, trim the fat around meat.
· Consciously prepare one meat-less meal per week
· Snack on air-popped popcorn, rice cakes, and fruit instead of candy, nuts and chips.
· Eat low-fat cheese, such as part-skim mozzarella.
2. Reduce Cholesterol
· Cook with egg whites instead of whole eggs.
· Avoid commercially prepared cookies, cakes, and pies.
· Learn to do without organ meats such as liver and kidney.
· Eat more water-soluble fibre, such as that found in oat-bran, legumes, and fruit, which
may help lower cholesterol levels when added to a low fat, low-cholesterol meal plan.
3. Eat Unsaturated Fats
· Cook, fry and bake with vegetable oils such as canola, sunflower, corn, soybean and
especially olive oil.
· Make your own salad dressings.
· Use soft margarine.
Designing a healthy diet is not a difficult task. It just takes a little knowledge and
planning. You have just been given the knowledge. Now go to the store and load up on all
those healthy foods. Take responsibility for your own health and heart! |
|
