Cardiovascular disease is the leading cause of death in New Zealand; responsible for 40% of all deaths, more than even cancer.
One of the greatest risk factors for developing cardiovascular disease or having a heart attack or stroke, is a high cholesterol level.
Not all cholesterol is created equal, and there is no reason to avoid all of it, but paying attention to controlling your cholesterol level will help keep you more healthy overall.
But why are we afraid of a substance that plays such a vital role in good health?
What is Cholesterol?
Cholesterol is a soft, waxy substance found in your bloodstream, all of your cells and many types of food. Essential to a healthy body, cholesterol produces hormones, forms and maintains cell membranes and enables sunlight on the skin to convert into vitamin D. Cholesterol is formed primarily (70-80%) in the liver, while the rest comes from food.
The good, the bad and the ugly
The problem with cholesterol comes about when you have too much bad cholesterol floating about your bloodstream. There is also good cholesterol. The trick is getting the right balance.
HDL (High-density Lipoproteins) is the good stuff, taking cholesterol out of the artery wall and away from the liver. Components in HDL also help reduce blood clotting and blood-vessel constriction.
LDL (low-density Lipoproteins) is bad, sticking to places where artery walls have been damaged, leading to blockages and heart attacks. High blood pressure and cigarette smoke are just two factors that can lead to damaged arteries.
Triglyceride is just plain ugly. Made of fats and sugars, high levels of triglycerides are associated with low levels of good cholesterol (HDL) and increased risk of stroke and heart disease. High levels can arise from being overweight/obese, physically inactive, smoking, excess alcohol and a diet very high in carbohydrates.
The only way to know what your cholesterol is, is to have it checked via a blood test, or visit to your GP.
Take care
If you have high levels of LDL cholesterol or heart disease take action. If you smoke – stop. Other steps to improve your health include:
Exercise regularly
Reduce the amount of saturated fats in your diet. Choose lean meat, low or non-fat dairy foods and limit deep-fried and baked food.
Eat plenty of fruit and vegetables
Boost your omega 3’s – eat two to three serves of oily fish each week
Eat nuts, in particular pecans, almonds and walnuts.
In severe cases, sufferers of high cholesterol may require medication, but only on specialist medical advice. It is immensely preferable to monitor your cholesterol regularly and choose lifestyle changes, rather than rely on medication.
Some images courtesy of FreeDigitalPhotos.net
Frock - 14 years ago
I have found and have also proof that a good quality Omega 3 fish supplement reduces cholesterol as well as helping your heart, brain, skin is a natural anti inflammatory and your body can not make this so it has to be taken as either food – 3-5 oily fish meals per week or a supplement. Beware of those cheap fish oils that are loaded with mercury and are coated in a capsule that doesn’t dissolve until it is on its way out of the body – no good to anyone. Happy to help if anyone wants more info. Healthpointe 2.0 is the program that promotes a healthy lifestyle . cheers