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CHOLESTEROL BALANCE
September 2005
When most people hear the word “Cholesterol” they instantly
think it is something bad. Cholesterol is actually important for many
of our body’s functions, our body even makes it itself. However,
high cholesterol levels in our blood have been linked to heart disease,
the number one killer of both men and women. More than 90 million American
adults, or about 50 percent, have elevated blood cholesterol levels, one
of the key risk factors of heart disease.
CHOLESTEROL:
THE JEKYLL AND HYDE OF THE BODY
Cholesterol is not all bad. It makes up hormones,
vitamin D, and the bile acids that aid in digesting fat. Cholesterol is
made by the liver and found in all parts of our bodies, especially cell
membranes. The amount of cholesterol made in your body, which is often
hereditary, does influence total blood cholesterol levels just as the
cholesterol that we eat does. Cholesterol travels through the blood in
packages called lipoproteins. The two main types of lipoproteins that
physicians evaluate to determine cholesterol levels are listed below.
These two types of lipoproteins need to be in the right balance for a
healthy heart. See the chart below for the levels to aim for.
| Your Total Blood Cholesterol Level | |
| Total Cholesterol Level | Category |
Less than
200 mg/dL |
Desirable Borderline high risk High risk |
Desirable
LDL and HDL Cholesterol Levels:
LDL - Less than 100 mg/dL
HDL - 40 mg/dL and above
Creating
the Right Cholesterol Balance
•
Fiber – Eating a diet that contains plenty of soluble
fiber can help reduce the amounts of cholesterol in the blood. Good sources
include oats, beans, peas, and lentils.
• Diet – Choose fish, poultry, and lean cuts
of beef or pork and remove the fat and skin before eating. Eat egg yolks
in moderation. Egg whites contain no fat or cholesterol and can be eaten
often.
• Fruits & Vegetables – Eat a variety
of fresh fruits and vegetables, 5 to 9 serving a day.
• Exercise – Get at least 30 minutes of exercise
by walking, doing yard work, housework, and dancing. Exercise is key in
raising HDL cholesterol.
CNS/RQA/CA,
Inc. June 2005
NOURISHING NEWS ARCHIVES
December
2004 Newsletter
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2004 Newsletter
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2004 Newsletter
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2004 Newsletter
©CNS/RQA/CA, INC
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Low-density lipoprotein (LDL) also called “bad cholesterol” because it is the main source of cholesterol buildup and blockage in the arteries. Reducing high levels of LDL has been proven to reduce heart disease risk. High density lipoprotein (HDL) also called “good cholesterol” because it takes the bad cholesterol out of your blood and keeps it from building up in your arteries.
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