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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
0
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. Two excellent sources for determining which foods have high protein content can be found at:

http://www.vegsoc.org/info/protein.htm and

http://www.vegparadise.com/protein.html#Charts

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.

Synopsis:

- 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.