How to Misure Cholesterol
Good, Bad...Huh? - A Complete Guide
There is good cholesterol, and there's bad.
What's the difference? Why are they important? We'll cover some of that, and share some tips and ideas for controlling one's cholesterol levels.
What IS Cholesterol?
Cholesterol is a soft, waxy substance that's stored in the fat (lipid) content of one's blood stream. It's actually important to have a certain amount of "good" cholesterol in one's system.
Cholesterol, and our other body fats, cannot dissolve in our blood. They must be transported by special carriers called lipoproteins. While there are numerous kinds (too many to cover here), the two that are most important are the high-density lipoproteins (HDL) and the low-density lipoproteins (LDL).
There is a third kind, which is referred to as Lp(a), which can increase one's risk of heart attack and stroke. We'll cover that one here, as well.
HDL, LDL, & Lp(a)...What ARE These?
High-density lipoproteins (HDL) are known as "good cholesterol". Most experts agree that HDL moves the cholesterol from the arteries to the liver, where it is broken down and leaves the body through the natural evacuation process. A higher HDL level seems to reduce the risk of heart attack or stroke.
*Keep in mind, though, that a lower HDL level in one's body (-40 mg/dL in men, -50 mg d/L in women) is a warning signal of greater risk of one or both.
HDL seems to remove excess cholesterol from the plaques which build up in one's blood vessels, thereby inhibiting or slowing their growth. This is what makes it so important to the human body. Approximately 1/3 to 1/4 of the cholesterol in our bodies is carried by the HDL.
Low-density lipoproteins (LDL) are the major transporters of cholesterol in our blood. One can experience a build up on the walls of the arteries which supply blood to our hearts and brains, if too much LDL enters the blood stream. When combined with other substances, it forms plaques. Plaques are hard, thick coatings that can clog one's arteries and decrease blood flow to the heart or the brain.
Should the blood not move swiftly enough, there is danger of a blood clot forming near the plaques. When this occurs in the arteries leading to the heart, one is at greater risk of a heart attack.
If it happens in the arteries which lead to one's brain, there is a higher risk of stroke.
*If one's LDL level is 160 mg/dL or higher, this is an indication of a greater risk of heart disease.
And if one has already been diagnosed with heart disease, it is strongly recommended that one maintain a level of less than 100 mg/dL.
A little known (by the general population) lipoprotein that can also cause a greater risk is the Lp(a) cholesterol lipoprotein.
This is a generic variation of plasma (the "fluid" which carries the blood cells through one's blood stream) LDL. When one's Lp(a) level is higher, one can more quickly develop the plaque build up which physicians and specialists refer to as "arthersclerosis".
Although there has been no conclusive evidence drawn as to WHY Lp(a) contributes to the increased risk of heart disease, it is commonly believed that the natural lesions which occur in our artery walls may contain substances that interact with it.
This may lead to the build up of the fatty deposits.
From Where Do We Get Cholesterol?
The general consensus is that the human body is capable of producing the cholesterol that one needs to remain healthy. The body - most especially the liver - produces roughly 1,000 mg per day.
Therefore the cholesterol consumed (by the average person eating the typical foods such as whole milk dairy products, eggs, meat, poultry, fish and seafood) is not really necessary to maintain the healthy level which one needs.
Two of the biggest culprits which contribute to the excessive consumption of cholesterol are transfats and saturated fats.
But other fats consumed in foods can also raise blood cholesterol. While some of the excess fat is removed from the body by the liver, most heart specialists recommend that the average person limit himself/herself to less than 300 mg daily.
And if one has been diagnosed with heart disease, that level should be less than 200 mg daily. If one has been diagnosed with extremely high cholesterol, even more drastic measures may be necessary to bring it under control.
How Do I Control My Intake?
A proven and accepted measure of control is to limit one's intake to no more that 6 ounces of lean meat/fish/poultry daily, and to consume only low fat/no fat dairy products.
*Effective substitutes for the protein necessary for good health can be found in beans and vegetables with high protein content.
An excellent sources for determining which foods have high protein content can be found by Our Health Web-Portal HERE.
It is also recommended that one adopt a regular exercise regimen.
Even a moderate amount of daily activity can help to increase the movement of blood through one's body. Physical activities such as leisurely walking, gardening, light yard work, housework and slow dancing are often prescribed as ideally suited for those who need a daily routine to help control the cholesterol levels.
A more intense regimen can include brisk walking, jogging, swimming and weight-lifting.
Aerobic exercising is an excellent way to increase one's breathing and heart rates.
Side benefits of a regularly scheduled exercise program can include weight control, reducing one's risk of developing diabetes, and helping to keep one's blood pressure at a healthy level. Regular moderate to intense exercise can also help to strengthen one's heart and lungs.
To Smoke or Not to Smoke...
Most physicians and specialists recommend that no one smoke. And it has been proven that tobacco smoking increases the risk of heart disease. One's intake of oxygen, which is a necessary component for good vascular circulation and health, is drastically reduced.
Plus, smoking is detrimental to HDL cholesterol levels and increases the possibility of blood clots, not to mention the risks of causing cancer in one's body.
The Effects of Alcohol on Cholesterol Levels
The moderate consumption of alcohol has shown, in some studies, to actually promote higher HDL cholesterol levels. With that said one must weigh the risks of alcoholism, obesity, stroke, high blood pressure, some forms of cancer, and sometimes depression. Exercise moderation (not more than 1-2 drinks daily for men, not more than 1 drink daily for women). And if you don't drink, don't start. There are better and safer alternatives for controlling one's cholesterol.
- HDL is "good" cholesterol
- LDL is "bad" cholesterol
- An exercise regimen can help in lowering LDL and increasing HDL
- Cholesterol can be controlled with a sensible diet, for many people
- Smoking can increase the risks of lower HDL levels and the possibility of blood clots
Consult your physician or health care provider before embarking on any exercise regimen, or the consumption of alcohol, as a method to control one's cholesterol. He or she can direct you to what steps you need to take in order to ensure the best results for your efforts.
Have an annual screening (usually a blood drawing) to determine your cholesterol levels.
Be sure to discuss family history and other issues which your doctor may want to know before deciding whether or not you should be checked for the Lp(a) lipoproteins. He or she can better determine your risks, the diagnosis, and possible treatment (which may include prescription medication) when fully informed.
Benefits of measuring your own blood pressure
Something you should do periodically
The only way of constantly keeping track of your blood pressure is with the help of a blood pressure monitor.
But be careful if you are going to acquire one because there are many types and models of blood pressure monitors available so you have to find the ones that suit you best.
When suffering from high blood pressure it is very important to monitor how the values of your blood pressure change during the day. This way you will have an active role in taking care of your own health and it will be very easy to determine what kind of treatment you need.
The price of a digital blood pressure monitor is not too elevated and they are quite easy to use too.
When you've just bought one the best thing to do is to pay a visit to your doctor and he should be able to instruct you on how to use the blood pressure monitor. It is important to do this because otherwise you may perform innaccurate measurements and this should be avoided.
You must also take into account the fact the values of the blood pressure vary at everyone, so do not be frightened if a few of your readings are a bit over the line, this is normal for everybody. You should only worry if these high values keep repeating, and in this case you should contact your doctor as soon as possible.
Also, the values of the readings that you make with the blood pressure monitors may be lower than usual a few times, which is also normal.
If you want the readings to be as accurate as possible try to sit down, rested, on a hard surface when performing the measurements.
Finally do not forget that the purpose of measuring your blood pressure at home is is to reduce it!