Cholesterol
If you are serious about health and fitness you must first make the point of understanding and controlling your cholesterol. It’s asymptomatic nature represents an iceberg phenomenon to your health; it is another silent killer. Even if you have a disciplined exercise programme designed to upgrade cardiovascular health, any preventive health strategy is incomplete without some programme to control this waxy substance. Since cholesterol revolution was launched by the cardiovascular epidemic of the 70′s and 80′s, much research (including the Nobel Prize winning of Brown and Goldstein) has contributed to our understanding. But what is known for sure?
What We Really Know
Fact 1
Cholesterol is a family of waxy substances necessary to life. It is involved in hormone and cell membrane production and fat digestion. The Cholesterol family is classified in terms of density, starting with:
Low Density Lipoprotein (LDL)
The so-called “bad” cholesterol, thought to be responsible for deposits of the waxy cholesterol plaques in the arteries. The lower the level of LDL, the better.
Intermediate Forms
Including: Very low Density Lipoprotein (VLDL) and Intermediate Density Lipoprotein (IDL).
High Density Lipoprotein (HDL)
The so-called “good” cholesterol, thought to be charged with the delivery of cholesterol to the liver for processing and elimination. The higher the HDL, the better for the heart.
Influences on Your Ratio Include:
Factors which lower Total Cholesterol:
- reducing SATURATED FATS in your diet – animal fats (such as butter, cheese, fatty meats); vegetable fats (palm and coconut oil)
- reducing BODY FAT percentage
- controlling STRESS
- healthy SNACKING
Factors which raise High Density Lipoproteins:
- increased daily ACTIVITY
- avoiding TOBACCO SMOKE
- eating FISH regularly
Participants with Average, Marginal or Dangerous Cholesterol Ratios should invest time and energy to control this key health issue. Re-check your ratio on 3 months and, if it improves continue your new habits. Re-check again after a further 3 months. If you are not improving, discuss your options with our Medical Consultant.
Fact 2
For many years doctors have been assessing the role cholesterol plays in health by referring to the total cholesterol level. A Total Cholesterol in excess on 5.5mmol/L is itself a risk factor for heart disease. But knowing your Total Cholesterol level is NOT enough. To fully understand the effect of cholesterol has on your risk profile, you must also know the relationship between the Total Cholesterol and HDL Cholesterol. This is TC: HDL
Ratio,
Ideal Range 5.5
For example:
TC=5.4 (normal) TC=5.4 (normal)
HDL=180 (high) HDL=0.77 (low)
TC:HDL= 3 TC:HDL= 7
(Needs no attention) (Needs attention)
An HDL cholesterol level less than 1.0mmo1IL is also considered a risk factor for the heart disease. Your aim is to decrease you ratio by increasing your HDL Cholesterol and decreasing your Total Cholesterol.
Ideal Ratio: less than 3.5 – is associated with a less than half the average risk of developing heart disease. Participants in this range do not need to dedicate to much time to this key heath issue but should be familiar with the factors which influence the Cholesterol Ratio. Re-check it every year.
Average Ratio: 3.5 – 5.0 – is associated with an average risk of developing heart disease – a 25% chance by the age of 60. Participants in this range are “sitting on the fence”. People who actually suffer heart attacks usually have ratios between 4.6 and 6.4. To protect yourself you should improve this ratio.
Marginal Ratio: between 4.5 and 9.6 – is associated with twice the average risk of development heart disease by the age of 60 – a 50% chance. To avoid heart disease, stroke and kidney disease, you must act now to improve your ratio.
Dangerous Ratio: between 7.0 and 15.0 – is associated with tripled average risk for developing heart disease by the age of 60 years. Ratios in this range tend to be genetically determined and by the age of 35 or 40 years most people are suffering from heart disease. You must seek expert medical advice as soon as possible. As well as sensible medical intervention, you can improve your ratio by following the action plan over leaf.
Cholesterol Action Plan
Cholesterol is a naturally occurring substance that plays an essential role in many bodily functions, but a high cholesterol level is dangerous. Follow this action plan closely. It will help you learn about the effect cholesterol is having on your health and then improve and maintain a good cholesterol level.
To Reduce the Saturated Fat That You Eat, Follow The Plan Below:
Calculate how many meals you eat that contain saturated fat in an average week:
Eat normally as you have been over the past several years. Count the total number of meals you have in a week which have saturated fat (meat, cheeses, butter and so on). For example: meals with any fat = 16
Count the total number of meals you typically eat in a week. For example: total meals = 20
Divide the first by the second and multiply by 100. This is the percentage of meals that contain some saturated fat – the chief stimulus of cholesterol in your body. For example: (16/20) x 00 80%
Cut back on meals containing saturated fat by 20% and then calculate how many meals containing fat that represents.
For example, cut back the percentage of fatty meals from 80% to, say 60 percent. That is still 12 fatty meals per week. Results are consistent and permanent: a lower TC:HDL Ratio, weight reduction, a lower body fat percentage and lower blood pressure
If you drink full fat or semi-skimmed milk, you should convert to skimmed milk within the next six weeks. It is a matter if taste which can save your life! Cut down then cut out butter and margarine within 4 weeks. When shopping, buy low fat cheeses, low fat yoghurts and fat free salad dressing and mayonnaise.
Optimise your body weight and body fat percentage. Stress causes the release of adrenaline which mobilizes fat from the fat stores. The liver converts this free fat into cholesterol. Controlling stress reduces adrenaline and liver cholesterol productions.
When you snack on healthy foods, such as fresh or dries fruit (apples, bananas, raisins, figs) you will satisfy the urge for sweets, chocolate, cakes and biscuits, all of which are high in saturated fat.
To increase your High Density Lipoproteins:
You must increase your daily activity and the time spent doing exercise. Brisk walking is great – aim for 10 miles per week.
Fish contains negligible saturated fat and plenty of omega 3 fatty acids which increase HDLs. Eat fish at least twice a week. Fresh fish is best (salmon, tuna, herring, sardine, mackerel) but tinned (in spring water) is fine.
Avoid tobacco smoke.