What is Cholesterol?



The Low Down on CholesterolWhat is Cholesterol?Cholesterol is a waxy, fat-like substance that is essential to the body. It nourishes the cell’s membranes, insulates the nerves, helps produce some hormones, and aids the liver in digesting food. 339471035179000Dietary cholesterol is found in the foods we eat. You will only find cholesterol in animal by-products, such as meat and full-fat dairy products. Blood cholesterol is found in the body. About 80% produced by the liver and 20% from the foods you eat. In majority of population dietary cholesterol has a minimal affect on blood cholesterol. However, diets high in saturated and trans fats cause liver to produce more cholesterol.The Good, The Bad, and The UglyHigh Density Lipoproteins (HDLs) are better known as “good cholesterol.” HDLs contain a high level of proteins. They pick up cholesterol deposited on the artery walls and take them to the liver for removal.Low Density Lipoproteins (LDLs) are better known as “bad cholesterol.” LDLs contain a high level of lipids. Too many LDLs can lead to heart disease. Without a high level of HDLs relative to LDLs, cholesterol cannot properly be removed from the arteries. The result is atherosclerosis (narrowing of the arteries).Triglycerides are another type of fat, and they are used to store excess energy from the diet. People with high levels of triglycerides usually have high LDL cholesterol level and a low HDL level. Know Your CholesterolThe only way to accurately measure your blood lipids is through a simple blood test taken after you have fasted overnight. Have your cholesterol checked every 4-6 years unless you have a known problem with your cholesterol. The test should measure your total cholesterol, HDL level, and triglycerides.What Do Your Numbers Mean?No values specified.These values are for those without known heart disease.DesirableBorderlineHighTotal< 200200 – 239> 240LDL< 100101 – 159>160Triglycerides< 150150 – 199> 200HDL- Men- Women> 45> 55****Your Best Defense Against High CholesterolA healthy diet and regular exercise are important in managing cholesterol levels. Changes in these lifestyle factors alone can lower cholesterol by as much as 15%. However, some people have a genetic predisposition that may not respond to diet and exercise. In this situation, people need to see a physician for individualized treatment.Dietary changes include…Reduce your weight by reducing your total fat intake. Limit fat intake to no more than 30% of your total daily calories. For example, if you eat a 2,000-calorie diet then only 600 calories should come from fat.Reduce your intake of saturated fat to less than 10% of calories from saturated fat. Major sources of saturated fat include butter, cheese, whole milk, meat, poultry, chocolate, palm and kernel oil, coconut, and solid shortenings.Avoid trans fat – foods containing hydrogenated fats. Look on the ingredient list to be sure snacks and other processed foods don’t contain any hydrogenated or partially hydrogenated fats.Increase your intake of fiber to 25 grams per day. Fiber makes you feel full and is found in whole grains, fresh fruits, vegetables, and beans. Eat at least 5 servings of fruits and vegetables daily.Exercise recommendations include four easy steps. You should be given guidance from your physician about an appropriate exercise program.Choose aerobic activities - brisk walking, jogging, bicycling, cross-country skiing, jumping rope, or an aerobics class.Build up time and frequency gradually from 30 to 60 minutes and 3 to 5 times per week respectively. Exercise is cumulative throughout the day. Thus, you can do three 10-minute sessions per day to equal 30 minutes.Perform resistance training twice a week that works all major muscle groups (i.e. arms, legs, chest, abs, back, shoulders,).Keep it up! Schedule a regular time to exercise during the week and choose activities you enjoy. Find a friend to help keep you motivated and/or join a gym.NC STATE UniversityStudent Health Services919-515-2563 HYPERLINK "" \t "_blank" ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download