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| Where Fitness, Fun and
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305 Second Avenue
Collegeville,
PA
610-489-8855
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FITNESS MADE
SIMPLE
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Cholesterol / HDL
Coronary
heart disease (CHD) is the number one killer in the US and
although your genes are a major factor, there are things you
can do to significantly minimize your risk.
Major risk
factors for CHD are the following : cigarette smoking, high
blood pressure, high blood Cholesterol levels,
sedentary lifestyle, stress, obesity.
This article will
focus on "Cholesterol levels" as a CHD factor.
Cholesterol is a waxy fat or lipid that is manufactured
in the liver and is necessary for the proper functioning of
the body, however we require only a very small amount. We also
acquire Cholesterol from certain foods we eat -
specifically animal foods and by-products. The foods high in
Cholesterol include : meat, fish, poultry, milk, eggs,
ice cream, butter. Foods low in Cholesterol are foods
from the ground, such as fruits and vegetables.
Cholesterol is transported through the body via
"lipoproteins." These lipoproteins are classified as low
density (LDL) and high density (HDL). LDL is the so-called bad
Cholesterol; HDL, the good Cholesterol. And,
these two Cholesterol types function very differently.
LDL causes plaque to accumulate on the arterial walls thus
narrowing the arteries.
This situation, if untreated,
can lead to heart disease. HDL does the opposite, it flushes
the LDL out of the blood stream and it (LDL) is subsequently
eliminated. Remember it this way, the "heavy" HDL pushes and
moves the "light" LDL off the arterial
walls.
Obviously, it is imperative to increase HDL, and
lower LDL.
How to do this : HDL is increased primarily
through EXERCISE !
It can also be increased
through consumption of foods such as : olive oil, onions,
garlic, and nuts, particularly almonds and walnuts.
When you get your Cholesterol checked make sure
you get the HDL number. Latest research indicates that the
ratio of HDL to total Cholesterol is a much more
important indicator / predictor of risk of CHD than the total
Cholesterol number, itself. Use the following table to
gage your Cholesterol health :
Ratio Total/
HDL
- Above 5.5 Higher Risk
- 4 to 5.5
Average
- Below 4 Very
Low Risk
In conclusion, strive to get your
HDL above 55 or 60 ; strive to get your total
Cholesterol under 200 and certainly not over 240 -
unless your HDL is 60 or better. Get out there and raise HDL -
exercise !!
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| 305 Second Avenue,
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