THE SILENT KILLER…CHOLESTEROL!

What is cholesterol?
        Soft, fat-like, waxy substance found in blood stream and in cells of the body.  Too much cholesterol in blood is major risk of coronary heart disease which can lead to heart attack and stroke.

Where does cholesterol come from? 

75% comes from liver and other cells in body
25% comes from food

Total Cholesterol --- Category
Less than 200 --- Desirable
200 - 239 --- Borderline High
240 and above --- High

What are the types of cholesterol?

LDL (Bad) Cholesterol:  Too much LDL in the blood can build up in arteries and ultimately cause narrowing of the arteries that supply the heart
HDL (Good) Cholesterol:  High levels protect against heart attack by carrying cholesterol away from the arteries.
Triglycerides:  Type of fat that is carried by LDL or bad cholesterol and are eventually stored as fat in the body.

What factors affect cholesterol levels?

Diet:  Saturated fat and cholesterol in food increase cholesterol levels.
Weight:  Losing weight can increase your good cholesterol while reducing your bad cholesterol.
Exercise:  Regular exercise can lower LDL and raise HDL.  Try to get 30 minutes activity a day.
Age:  cholesterol levels rise as we get older
Other:  Diabetes, heredity and certain medications can also increase your overall cholesterol. 

Bottom Line
       The bottom line is that cholesterol is an important consideration for your health especially as you get older. 
Although there are many factors, the main controllable factor tends to be diet. 
Avoiding diets high in saturated fats and eating foods low in cholesterol are the keys to keeping your cholesterol low. 
      A general rule is, fats that are solid at room temperature are higher in saturated fats.  Replacing fats such as butter and sticks of margarine with vegetable and olive oils are good starts.
Also, keep in mind an active lifestyle is one of the most beneficial things you can do, not only for cholesterol reduction but for every aspect of your health from stress relief, to weight loss to reduction of low back and neck pain.

      Below is a list of foods that lower cholesterol. You can use this list of cholesterol reducing foods as a guide when eating and should consider having a majority of these foods that lower cholesterol in your home.
- Oat cereal
- Cereals containing flaxseed or psyllium
- Whole grain cereals
- All types of fruits, especially currants, grapes, strawberries, blackberries, raspberries, citrus fruits, apples.
- Pecan nuts, walnuts, olives, soy nuts
- Dried or canned beans, peas and lentils
- Corn, fresh, frozen or canned
- Soybean products
- Whole wheat bread