Nearly every time we open a magazine, newspaper or online news source, we see articles about cholesterol. But do we really understand what the numbers mean? What's good, what's bad and what does eating fatty foods do to us?  High blood cholesterol is one of the risk factors for heart disease. The higher your blood cholesterol level, the greater the risks for developing heart disease or having a heart attack.

Let's take the mystery from the numbers:

Total Cholesterol or TC -desirable less than 200mg/dL

Low Density Lipoproteins or LDL – desirable less than 100mg/dL

High Density Lipoproteins or HDL – desirable greater than 40mg/dL

Triglycerides or TGs – desirable less than 150mg/dL

There are some things we are unable to change: heredity, gender and age. High cholesterol can run in families. Women after menopause may see a gradual rise in cholesterol levels. As we age our natural cholesterol levels will slightly increase.  Excess cholesterol can build up and eventually make arteries narrow.  This makes it difficult for blood and oxygen to get to our vital organs.

The term atherosclerosis describes not a disease, but the gradual hardening and narrowing of the arteries. Over time, this may block the oxygen-rich blood from the heart or brain which can lead to heart attacks, strokes or death.  However, cholesterol is naturally occurring in the body. It is actually important to your health. Cholesterol is one of the body's fats or lipids. It is a waxy, white fat found in every cell in your body. It is produced by what the body needs in the liver. Cholesterol and other lipids are important building blocks in the cells to make hormones and produce energy.

To some extent, the cholesterol level in blood depends on what you eat. Like many things we are taught about healthy living, too much can be just as ineffective as too little.  When there is excess cholesterol in your body it accumulates in your arteries and can build up. Work with your health care provider and talk about levels that are desirable for you and how often it is recommended to check your levels.  Levels in the desirable range only need to be checked yearly.

Health care providers do know that making lifestyle changes can positively impact cholesterol levels. If you are overweight, adding an exercise program along with good eating habits can lower not only cholesterol but also lower your blood pressure and reduce the risk of developing diabetes. Quitting smoking can help.

Reducing cholesterol laden foods (meat, poultry and egg yolks) while increasing foods with fiber (whole grains, seeds and fresh fruit) can help reduce cholesterol levels.  Don't be discouraged if your provider orders medication as the goal is to prevent the damage that occurs when levels remain high for a long time. If you are prescribed medication, make sure you take it every day even if you are feeling good. The medication only works if taken every day.

In lowering cholesterol, it is not recommended to make quick, dramatic changes to your eating and exercise habits.  Many of these quick fixes are not going to provide a lasting healthy lifestyle change. Setting goals, obtaining those goals and making long term commitment to your health are more effective ways to lower your cholesterol levels over time.

Try some simple changes to your daily regimen:

• Take the stairs not the elevator

• Park further away and walk a little more

• Play and move to some music

• Walk and talk with a friend

• Share a meal

• Look for menu icons suggesting better food choices

• Keep exercise interesting

• Don't let weather be an excuse

By:  Mary Ann Crispin, RN, BSN, KAHC Fort Lee

Tags: Health

Category: Health