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| CHOLESTEROL |
Cholesterol is a waxy, fat like substance that occurs naturally in all parts of the body and is responsible for a number of important functions, such as the production of Vitamin D and the manufacture of cell membranes. Only a small amount of cholesterol is needed to meet these needs. Excess cholesterol in the bloodstream can be harmful and lead to arteriosclerosis, a condition in which fat and cholesterol are deposited in the walls of the arteries, including the coronary arteries feeding the heart. In time, the arteries narrow (arteriosclerosis) and symptoms of Chronic Heart Disease appear, including angina and heart attacks. Circulating cholesterol can injure arteries, especially the coronary ones that supply the heart. This leads to accumulation of cholesterol-laden "plaque" in vessel linings. When blood flow to the heart is impeded, the heart muscle becomes starved for oxygen, causing chest pain. If a blood clot completely obstructs a coronary artery affected by arteriosclerosis, a heart attack (myocardial infarction) or death can occur. Cardiovascular disease, including heart disease and stroke, claims a life every 33 seconds. Cholesterol is transported through the bloodstream by molecules called lipoproteins.
The two main lipoproteins are:
Low Density Lipoproteins (LDL) or 'BAD' cholesterol is the most commonly found cholesterol and is responsible for blocking up the arteries. The higher the LDL cholesterol level the greater the risk of heart disease
High Density Lipoproteins (HDL) or 'GOOD' cholesterol accounts for approximately a third of the bodies cholesterol and is responsible for carrying excess cholesterol away from our arteries and to the liver for metabolism and excretion.
Not all cholesterol is harmful, what is important is the proportion of 'BAD' (LDL) to 'GOOD' (HDL). Total cholesterol level is often measured as a total blood cholesterol level which includes measuring 'GOOD' and 'BAD' cholesterol, in adults, total blood levels under 200 mg/dL (milligrams per decilitre of blood) are considered desirable. In the U.K. people often talk about the amount of 'BAD' LDL-cholesterol in their blood. High levels of cholesterol are common as many as 1 person in 5 has cholesterol levels high enough to put them at risk of heart disease. The average blood cholesterol level of people living in England is 5.5 mmol/l this is high compared to other countries, in China for example, the average is 4.5.mmol/l. and in Japan 4.7.mmol/l.
FACTORS THAT CAUSE HIGH CHOLESTEROL
Alcohol intake increases HDL cholesterol but does not decrease LDL cholesterol. While drinking in moderation may help, too much alcohol can damage the liver, heart muscle, increase blood pressure, and raise triglycerides.
Stress has been shown to raise blood cholesterol levels. Many times, people under pressure console themselves by eating fatty foods. The saturated fat and cholesterol in these foods contribute to high LDL levels. The most important approach to lowering high cholesterol is a healthy lifestyle, regular exercise and a balanced diet. This 'ideal' is difficult to achieve and maintain especially given the demands on our time, and cannot work for everyone.
Heredity plays a large role in determining your LDL cholesterol levels. One form of inherited high cholesterol affects nearly 150,000 people in the UK alone. It is called familial hypercholesterolemia and often leads to early CHD.
Diets high in saturated fat, mainly from foods that come from animals, often causes of LDL cholesterol levels to increase. Reducing the amount of saturated fat in your diet is a significant step in reducing blood cholesterol levels.
Weight, in excess, tends to increase LDL cholesterol levels. If you are overweight losing weight may help lower triglycerides and raise HDL cholesterol
Age affects LDL cholesterol levels, especially in women. Prior to menopause, women most often have lower cholesterol levels than men of the same age. As women age, their blood cholesterol levels rise until about the age of 60 to 65. Menopause often increases LDL cholesterol and decreases HDL cholesterol. After the age of 50, women generally have higher total cholesterol levels than men of the same age.
SO WHAT CAN WE DO TO LOWER OUR CHOLESTEROL?
Regular physical activity helps lower total blood cholesterol and this is dose related meaning the more you exercise, the greater the fall in cholesterol. Perhaps more importantly physical activity raises the level of good HDL cholesterol as well as increases the ratio of HDL to LDL. Physical activity affects the measure of HDL and LDL more effectively than any other measure alone, but it has to be done regularly to maintain the improvements. Regular physical activity has the additional benefit of lowering several other important coronary risk factors such as blood pressure and body weight as well as reducing the risk of developing diabetes. In general regular exercise along with a well balanced diet can help improve your overall feeling of well-being and quality of life. Whatever your age it is important to maintain healthy cholesterol levels whether you have heart disease or want to prevent it. |
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