The other big "C" word

This is a summary of a training I will be doing this coming week on cholesterol.

What is cholesterol? What does it do?

Cholesterol is a waxy substance throughout the body. It’s not “bad” unless you have too much of it. Your body needs it to build cells and make vitamins and other hormones. But too much cholesterol can pose a problem. As toxicologists will tell you, the poison is in the dose.

Cholesterol comes from two sources. Your liver makes all the cholesterol you need. The remainder of the cholesterol in your body comes from foods from animals. For example, meat, poultry and dairy products all contain dietary cholesterol. Those same foods can also be high in saturated and trans fats. These fats can increase the cholesterol in your body.

For some people, this added cholesterol means they go from a normal cholesterol level to one that’s unhealthy. Some tropical oils, such as palm oil, palm kernel oil and coconut oil, contain saturated fat that can increase bad cholesterol. These oils are often found in baked goods.

Cholesterol circulates in the blood. As the amount of cholesterol in your blood increases, so does the risk to your health.?High cholesterol contributes to a higher risk of cardiovascular diseases, such as heart disease and stroke. That’s why it’s important to have your cholesterol tested, so you can know your levels. The two types of cholesterol are: LDL cholesterol, which is bad, and HDL, which is good.

Too much of the bad kind, or not enough of the good kind, increases the risk cholesterol will slowly build up in the inner walls of the arteries, such as those that feed the heart and brain. Cholesterol can join with other substances to form a thick, hard deposit on the inside of the arteries. This narrows the arteries and makes them less flexible – a condition known as atherosclerosis. This can lead to a blood clot forming, which can block one of these narrowed arteries causing a heart attack or stroke.

Lifestyle factors and genetics both play a role in causing high cholesterol. Lifestyle factors include:

?Smoking and tobacco use: Smoking lowers your “good cholesterol” (HDL) and raises your “bad cholesterol” (LDL).

?Being under a lot of stress: Stress triggers hormonal changes that cause your body to produce cholesterol.

?Drinking alcohol: Too much alcohol in your body can raise your total cholesterol.

?Not moving around enough: Physical activity like aerobic exercise improves your cholesterol numbers. If you have a desk job or sit a lot in your free time, your body won’t produce enough “good cholesterol.”

?Diet: Some foods may raise or lower your cholesterol.

Medical problems and cholesterol have a two-way relationship. High cholesterol can cause medical problems like atherosclerosis. But some medical conditions can also put you at a higher risk of having high cholesterol.

What we eat has an impact on our cholesterol levels and can help reduce our risk of disease.

A heart-healthy eating pattern includes:

Plenty of vegetables, fruit and whole-grains a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week unflavored milk, yogurt and cheese. People with high cholesterol should choose reduced fat varieties healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking herbs and spices to flavor foods, instead of adding salt.

1. Eat heart-healthy foods - Reduce saturated fats, eliminate trans fats, eat foods rich in omega-3 fatty acids, increase soluble fiber, add whey protein.

2. Exercise on most days of the week and increase your physical activity

3. Quit smoking

4. Lose weight

5. Drink alcohol only in moderation

If lifestyle changes aren't enough … speak to you doctor or dietician!

If your diet is not sufficient, you may want to look at supplements. These can include things like CoQ10, Omega-3 (fish oil), garlic, vit C, flavanoids, fiber.

Heart disease is known as the silent killer as often signs and symptoms are hidden.

Should you want to join in with my full presentation on this subject on zoom, or want to receive the recording, please message me and I will send you the links.