Articles: Weight Loss

What Exactly Is Cholesterol?

The body uses cholesterol to develop hormones, vitamin D, and substances that help with the digestion of food. Cholesterol is found in some of the foods we consume, and is also found in the cells of the body. It is a waxy, fat-like substance.

The body's blood and cholesterol do not mix. This is because blood has a consistency similar to water, where cholesterol has a consistency similar to fat. In order for cholesterol to travel through the bloodstream, it is carried in lipoproteins. You can think of lipoproteins as little packages. There are two types of lipoproteins that carry cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

Low-density lipoprotein (LDL) is sometimes referred to as "bad" cholesterol. This is because a high amount of LDL leads to a build up of cholesterol in the arteries. There is a direct correlation to high LDL and the contraction of heart disease.

High-density lipoprotein (HDL) is sometimes referred to as "good" cholesterol. HDL carries cholesterol from different parts of the body to the liver. This is good, because the liver removes cholesterol from the body, which lowers the chance of contracting heart disease.

It is important to get your LDL and HDL levels checked. When you find out your numbers, compare them to the following:

* LDL should be less than 100. The lower your LDL the better. If you have a level of 160 or higher, you are at a high risk of heart disease and should contact your doctor immediately.

* HDL should be more than 40. An HDL of over 60 helps protect your body against a heart attack. An HDL under 40 increases the chance of heart attack. A high HDL level can help offset a high LDL level, therefore the higher the HDL level the better.

What If I Have High Cholesterol?

When there is too much cholesterol in the blood it can become a very dangerous situation. People who have high cholesterol have a greater chance of getting heart disease. This is because cholesterol actually can build up in the walls of your arteries. (Arteries are the blood vessels that carry blood from the heart to the other parts of the body.) Over time, the cholesterol buildup can cause the arteries to narrow, which makes it very difficult for the blood to flow. When this happens, coronary heart disease is developed. With the arteries narrowing, cholesterol can cause a blood clot, which completely stops the flow of blood in that artery. This will cause a heart attack and/or stroke. Obviously high cholesterol is serious, and should be treated with a serious manner. Another point to be aware of is that high cholesterol is not just linked with heart disease; it has also been linked to thyroid problems, kidney diseases, and diabetes.

What Symptoms Should I Look For?

Unfortunately, high blood cholesterol on its own does not have any symptoms. Therefore, there are a lot of individuals who have no idea they are at risk. This is why it is extremely important to get your blood cholesterol levels checked regularly.

What Causes High Cholesterol Levels?

For some people high cholesterol is hereditary, meaning it runs in their family. For people in this situation, it is important to live a lifestyle that promotes preventing high cholesterol. Ideas on how to accomplish this will be addressed later in this article.

A diet that is high in saturated fat also raises cholesterol. Examples of foods high in saturated fat and cholesterol include:

* Beef
* Pork
* Veal
* Dairy Products
* Eggs
* Butter
* Snack Foods (i.e. cookies, cakes, pastries, chips, etc.)

Weight can also play a factor in high cholesterol. Being overweight can actually lower HDL, or "good" cholesterol. This also happens when a person is not as physically active as they should be. Lack of physical activity can lead to a rising level of LDL, or "bad" cholesterol. Smoking can also lower "good" cholesterol, HDL.

Finally, age can affect cholesterol levels. For men, after age 20, cholesterol begins to rise. It usually levels off around age 50. For women, cholesterol stays fairly low until menopause. After menopause, the levels rise to about the same levels as men. However, it is still very important to have your cholesterol levels checked on a regular basis, no matter how old you are.

How Can I Prevent High Cholesterol?

* Don't Start Smoking (If you have, it's time to quit)
* Pay Attention to Your Diet- Avoid Saturated Fats
* Consume Only a Moderate Amount of Alcohol
* Exercise- Small Amounts Can Make a Difference, but Hard Physical Activity Increases the Blood's Ability to Break Up Blood Clots
* Talk To Your Doctor About How To Achieve Your Ideal Body Weight


What Is A Low Cholesterol Diet Program?

A low cholesterol diet plan can help prevent high cholesterol, and may help lower existing high cholesterol. The best way to think of a low cholesterol diet is to think of a Mediterranean diet. A Mediterranean diet is made up of bread, fruits, vegetables, and a small amount of lean meat. Instead of using butter, it is recommended to use olive oil.

Here are some guidelines on how to get started:

* Eat less high-fat food (especially those high in saturated fat)
* Replace the saturated fat in your diet with unsaturated fat whenever possible
* Avoid trans fats all together
* Eat less high-cholesterol food

High Cholesterol Food Examples:

* Eggs Yolks
* Dairy Products
* Meat
* Poultry
* Fish (generally less in cholesterol)
* Shellfish (varies in cholesterol content)
* Organ Meats

Foods with No Cholesterol

Fruits
Vegetables
Grains
Cereals
Nuts
Seeds

* Choose foods high in complex carbohydrates (starch and fiber)
* Choose foods that help lower high cholesterol

o Oatmeal lowers LDL without lowering HDL
o Fish is a good source of omega 3 fatty acids, lowers LDL, and raises HDL
o Nuts are high in mono-unsaturated and poly-unsaturated fats and lowers LDL
o Soy has been shown to lower LDL.
o Fiber lowers LDL- Fiber Rich Foods Include: kidney beans, green peas, broccoli, apples, brown rice, and whole grain breads
o Choose foods with antioxidants- Specifically: vitamins A, C, and E, they help lower the chances of LDL building up in the arteries

* Reduce your weight, if you are overweight
* Phase out foods heavy in calories

o Use skim milk instead of whole or reduced fat
o Switch from regular soda to diet soda
o Replace lard and butter with low fat butter substitutes

* Consume smaller portions- most people eat twice the amount they actually need
* Use whole grain flour instead of white flour
* Eat lean meats (i.e. poultry)- always trim the fat off of any meat you eat before cooking
* Cook with vegetable oil and instead of frying foods: boil, broil, bake, roast, poach or steam your food instead
* Reduce your salt intake- use herbs instead

Conclusion

It should be reiterated that it is extremely important to get your cholesterol levels checked on a regular basis. Remember, high cholesterol does not have any warning signs. The only way to know if you have high cholesterol is if you get it checked. Living a smoke-free healthy lifestyle, that includes a healthy diet and exercise, is very important in preventing high cholesterol. If you have high cholesterol, remember the importance of adapting a low cholesterol diet. And, at the end of the day be sure to follow all of your doctor's recommendations.