High Blood Cholesterol

Cholesterol is a soft, fat-like substance that is essential for many basic functions of the human body. But too much cholesterol can lead to heart attacks and strokes. The good news is that lifestyle habits, diet and medication can easily control cholesterol levels.

High blood cholesterol is dangerous because it leads to a buildup of fatty substances in the arteries. Clogged arteries can put a severe strain on the heart and sometimes cause heart attacks or stokes. The only way to prevent clogged arteries from getting worse is to lower the cholesterol in the blood as soon as possible.

The first step in controlling cholesterol is to get a blood test that measures the amount of cholesterol in your blood. Healthcare providers agree that a cholesterol level of 200 or less is a desirable level for most adults. If cholesterol levels are higher than 200, it's essential to:

cut down on fats and cholesterol in your diet;
add more whole grains, starches , vegetables and fruits;
and start a regular program of aerobic exercise.

Various types of medication are also available to treat high cholesterol, but medication is usually recommended only in cases where other methods haven't reduced blood cholesterol to acceptable levels.

If you are over age 40 and have never had a cholesterol test, see your healthcare provider and get started on a regular schedule of medical screenings. If you know that your cholesterol levels are high, don't wait for heart problems to develop. Ask your healthcare provider to help you plan a program of diet, exercise and other lifestyle changes to get your cholesterol under control.

Cholesterol Levels

In a cholesterol test, a small sample of blood is taken for analysis. Results are usually presented as a number for total cholesterol. Most experts agree that:

A total cholesterol level of less than 200 is "Desirable".

A level of 200-239 is sometimes called "Borderline High"-meaning you are at increased risk for heart disease.

If your cholesterol level is 240 or more, you are considered to be at "High Risk" for heart disease.
©1995 Parlay International

Bringing Blood Cholesterol Levels Down

High blood cholesterol is one of the major risk factors for heart disease, but it's also one of the easiest to control. Most people can lower their cholesterol just by eating properly and getting enough exercise. There are also a number of different mediations that can help get a person's cholesterol under control.

The fastest and easiest way to lower blood cholesterol is to follow these guidelines for good eating:

Avoid whole milk and whole-milk products such as butter, cream and ice cream and choose lowfat or nonfat versions of these foods.
Limit the intake of egg yolks to four per week.
Avoid hard cheeses, such as cheddar, and limit servings of soft cheeses, such as cream cheese or cottage cheese to one ounce per day. Choose lowfat cheeses.
Substitute fish for fatty cuts of meat a few times a week, or experiment with main dishes based on tofu or dried peas, beans or lentils.
Select lean cuts of meat and eat poultry without the skin.
Eat plenty of fruits, vegetables, grains and beans, which are all naturally low in cholesterol.
Whenever possible, cook without oil and when oils are necessary, choose oils high in polyunsaturated or monounsaturated fats, and use sparingly.

People who are overweight tend to have higher cholesterol levels than people who keep their weight under control. A person who is overweight can help lower cholesterol levels just by starting a healthy weight loss program.

Another factor in lowering cholesterol is a regular exercise program, which keeps a person fit and trim, improves cholesterol levels and conditions the heart, lungs and muscles.

Almost everyone can lower blood cholesterol through a combination of healthy eating, exercise and, in some cases, meditation. If your cholesterol levels are too high, talk to your healthcare provider about a program of diet and exercise to lower your cholesterol.
©1995 Parlay International

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