“Cholesterol 101”Healthy Living Seminar Led by Beau Scott September 17th, 12:00
What is cholesterol?• A waxy, fat like substance found in all cells of the body.• The body makes all the cholesterol it needs for body functions• High cholesterol is a condition in which you have too much cholesterol in your body.• By itself, high cholesterol usually has no warning signs.
Are there different types of cholesterol?• Higher levels of LDL (Bad) Cholesterol= Greater chance of getting heart disease.• LDL-”Bad Cholesterol”-High levels of LDL lead to a build up of cholesterol in your arteries.
• Higher levels of HDL (Good) Cholesterol= Lower chance of getting heart disease.• HDL-”Good Cholesterol”-Carries cholesterol back from other parts of your body to your liver. The liver then removes cholesterol from the body. Acts as a “cholesterol sponge”.
Recommended Daily AllowanceThe American Heart Associationrecommends no more than 300 mgper day of cholesterol.For those who have high cholesterol,no more than 200 mg per day.
What are triglycerides?• Type of fat found in the body. The body uses it for energy.• Normal Levels <150• Borderline High 150-199• High 200-499• Very High >500
What causes high triglycerides?• Obesity• Poorly controlled diabetes• Hypothyroidism• Kidney disease• Caloric excess• Excessive alcohol consumption
How to control triglycerides.• Limit fats and sugars• Stay at a healthy weight• Be active• Quit smoking• Limit alcohol consumption
Metabolic Syndrome• High triglycerides may be a sign of metabolic syndrome.• Metabolic syndrome is a combination of high BP, high blood sugar, too much fat around waist, low HDL, high triglycerides.• Increases your risk for heart disease, diabetes, and stroke.
Coronary Heart Disease• If choles terol is too high, it builds up in the walls of your arterie
Peripheral Vascular Disease• Disease of blood vessels outside the heart and brain.• In this condition, fatty deposits build up along artery walls and limit blood circulation• This typically happens in arteries leading to hands and feet.
Diabetes• People with diabetes tend to have LDL particles that stick to arteries and damage vessel walls more easily.• Glucose attaches to LDL and sugar coated particle remains in the blood stream longer-which leads to the formation of plaque.
Hypertension• When arteries become hardened and narrowed with plaque (atherosclerosis), the heart has to strain harder to pump through them.• Resulting in abnormally high blood pressure, which is linked to heart disease.
Risk factors for high cholesterol• Controllable Risk Factors-Diet, weight, activity level.• Uncontrollable Risk Factors-Age, family history.
2 healthy cooking tips for lowering cholesterol• Cut the fat in cooking.• Steam, bake, grill, roast instead.• Instead of butter or lard, use coconut, palm, canola, olive, grape seed, or sesame oil.
Rethink meat, egg, and dairy• Instead of red meat, choose chicken or fish. *• Egg whites instead of whole eggs.• Skim milk instead of whole milk.• Use almond or soy milk instead of whole milk.
How can I lower my cholesterol with exercise?• Aerobic exercise has been shown to lower LDL(Bad) and raise HDL cholesterol.• 30 minutes, 5x/week.• Strength training has also shown to be beneficial.• Choose an activity you enjoy.
The first step to lowering yourcholesterol is making healthy decisions!