Every day, you make choices regarding your health, and a healthy heart is a major asset. Daily choices affect your heart health, one of which is what you eat every day. A diet high in fat and cholesterol can raise your cholesterol levels and therefore raise your risk for heart disease significantly.
Assess Your Risks
Three main risk factors for coronary heart disease have been identified. The first is high blood cholesterol, which can lead to plaque build-up on your artery walls. You can control this risk factor by making some changes in your diet and having an exercise regimen. Some people with extremely high cholesterol levels may need medication. Here are a few questions to ask yourself to assess your risks:
1. Do you often eat high-fat foods or foods high in cholesterol, such as butter or eggs, or animal fats such as red meat?
2. Is your blood cholesterol (level of fatty substances in your blood) over 240?
3. Are you unaware of your total blood cholesterol level?
4. Do you have a regular exercise regimen or stress management program?
5. Are you male and/or have had a relative who has had high cholesterol or a heart attack at an
early age?
6. Are you overweight?
To find out whether you have high blood cholesterol, you have to have it checked. Ask your doctor.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance found in the body and blood. Your body needs cholesterol for certain processes, but your body makes all the cholesterol it needs to maintain good health. Excessive fat in your diet contributes to raising blood cholesterol levels. Cholesterol is formed in the tissues of animals even if they do not eat saturated fat or cholesterol. Other cholesterol comes directly from foods. It is found in high concentrations in egg yolks and organ meats, such as liver. A desirable cholesterol level is less than 200 mg/dl. Body cholesterol is produced by your liver, then released into your bloodstream, where it is transported by two kinds of protein. Low-density lipoprotein--LDL, or "bad cholesterol"--creates plaque build-up and clings to artery walls, causing narrowing of the arteries. High-density lipoprotein--HDL, or "good cholesterol"--removes cholesterol from your blood. When high levels of LDL exist in your blood, atherosclerosis and coronary heart disease may develop.
Simple Blood Test
A simple blood test provides your total cholesterol level. If your total is high--above 240--you should have a lipid analysis, which is a blood test requiring a 12-hour fast. It measures LDL, HDL and triglycerides, another form of fat.
240 + = High Risk
200-239 = Borderline-High Risk
Under 200= Average Risk
A 25 percent reduction in your cholesterol level gives you a 50 percent reduction in your risk of heart attack. A diet change is usually all you need to move levels into a safe range. Exercise and weight loss also help. People with levels above 260 may need medications to lower cholesterol.
If you are not sure if you have high cholesterol and never had it tested, ask your physician.
Saturated Fats vs. Unsaturated Fats
The most important element in a low-fat diet is to limit all dietary fats. When choosing fats, remember to keep portions small and select unsaturated fats. Saturated fats (usually of animal origin) raise your cholesterol levels and include red meat, palm oil and whole milk. To lower cholesterol levels, eat fish, poultry, and polyunsaturated fats, such as safflower oil and plant-based oils. A diet high in fiber may also improve cholesterol levels.
The fat found in fish is called omega-3 fatty acids, which help lower blood cholesterol and triglyceride levels. Triglycerides are fats or lipids in our blood that can lead to the development of atherosclerosis. Triglyceride levels tend to increase in people who consume excess fat, sugar and alcohol. Triglycerides are a stored form of energy.
Cholesterol and triglycerides are carried through the blood by low-density lipoproteins, or LDL, to body tissues while high-density lipoproteins, or HDL, prevents cholesterol from being deposited in the arteries and sends cholesterol to the liver to be metabolized. Low LDL levels in the body can be achieved through weight loss. High HDL levels, which are desirable, may be achieved by regular exercise. Cutting down on all fat in the diet is one of the best methods of controlling weight.
Exercise
Exercise increases levels of desirable HDL and helps you take off and keep off extra weight, which helps lower your total cholesterol levels. Find an activity you like to do. Exercise will help you lose weight, lower cholesterol and make your heart stronger.
Three big ways you can reduce the risks of heart disease are exercise, weight loss and a healthy diet. Daily choices affect your heart health, but also your lifestyle. It is never too late to make better choices for a healthier heart.
