BLOG 62 CHOLESTEROL

BLOG 62 CHOLESTEROL

So what is cholesterol?? When we go get our yearly physicals and the doctor tells us our LDL and HDL levels what do these numbers really mean?? We need cholesterol for bodily functions, but our interpretation is that cholesterol is ALL bad. So let’s take a look at the role it plays in our bodies.  

Cholesterol is found in all cells of the body. It is a wax-like substance that travels in the bloodstream. Furthermore, “Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside. Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL)” (http://www.nhlbi.nih.gov/health/health-topics/topics/hbc). The doctor checks out lipid profile by administering a blood test which detects our total cholesterol, LDL, HLD, and triglycerides. Your triglycerides carry fats in your blood. As such, sugars and alcohol are converted into triglycerides and stored in the body as fat. Here’s the low down:
“Total cholesterol scores are considered best at 200 mg/dL or below; borderline from 200-239 mg/dL, and high at 240 mg/dL or above” (www.everydayhealth.com/cholesterol/guide/levels). 

Having high cholesterol in your blood doesn’t necessary have any signs or symptoms. However, having high cholesterol can lead to coronary heart disease. Simply put, “The higher the level of LDL cholesterol in your blood, the GREATER your chance is of getting heart disease. The higher the level of HDL cholesterol in your blood, the LOWER your chance is of getting heart disease” (http://www.nhlbi.nih.gov/health/health-topics/topics/hbc). Plaque builds up in the arteries which is made up of cholesterol, fat, and calcium. This plaque can break open and cause a blood clot, which then can block blood flow to the heart, which then can cause a heart attack. 

The following are some tips for lowering your cholesterol…

Obviously, food choices come into play. Keep an eye out for red meat and dairy products. Fried foods and snack type foods like crackers have quite a bit of trans fat which increases the bad cholesterol. Omega-3 fatty acids are beneficial: “Omega-3 fatty acids don't affect LDL cholesterol. They have other heart benefits, such as helping to increase high-density lipoprotein (HDL, or "good") cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds” (http://www.mayoclinic.org/reduce-cholesterol/art-20045935). Soluble fiber helps lower LDL levels. Good sources of this include lentils, vegetables, fruits, and brans. Whey protein helps to lower LDL levels too. 

Exercise is extremely important as well. Here’s why: “Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the ‘good’ cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise a day” (http://www.mayoclinic.org/reduce-cholesterol/art-20045935). 

Smoking is not good for cholesterol levels either. Quitting this habit becomes necessary and will help reduce blood pressure, better your HDL level, and reduce the risk of heart disease.

Excess weight is also associated with higher cholesterol levels. Shedding pounds can improve cholesterol levels. Finally, regular alcohol consumption is associated with heart problems, so drinking in moderation or less can help lower cholesterol as well. (http://www.mayoclinic.org/reduce-cholesterol/art-20045935) 

Making the appropriate lifestyle changes becomes important when trying to keep a healthy total cholesterol reading. Our fitness journeys are all about sustainable lifestyle changes, so again we are challenged to break old habits. Having good cholesterol is a benefit that is not determined by that scale. Small changes do add up. If you haven’t lately, you should have your yearly physical done and make note of your HDL and LDL levels so that you are more aware of your body, its internal health, and what changes you may need to make to better improve your fitness journey results.