Fortnightly features' series: CHOLESTEROL

Introduction

September 25th is World Heart Day and the United Sates have chosen this month to educate the public about Cholesterol, although it would be useful to realise that high blood cholesterol increases the risk of heart disease for everyone worldwide. In addition, high cholesterol increases your risk for other conditions, including stroke, diabetes, peripheral vascular disease, and high blood pressure.  

 

Increasingly, it is understood that high blood cholesterol is not just a Western disease related to Western diets of fast foods but it is also a highly prevalent condition in our Asian setting.  If your cholesterol levels are not within the desirable range, your doctor will help you plan a diet program and lifestyle changes to get your numbers back on track.

 

How is Cholesterol Measured?

Blood cholesterol is a measured as Total Cholestrol, consisting of the cholesterol components LDL (low-density lipoprotein) cholesterol, HDL (high-density lipoprotein) cholesterol, and VLDL (very low-density lipoprotein, which is the triglyceride-carrying component of lipids). LDL (low density-lipoprotein) cholesterol is also commonly known as "bad" cholesterol as it can build up on the walls of your arteries and increase your chances of getting heart disease. The LDL cholesterol number for people with low risk is:

 

•          Optimal if it is less than 100

•          Near optimal/above optimal if it is 100-129

•          Borderline high if it is 130-159

•          High if it is 160-189

•          Very high if it is 190 or above

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HDL (high-density lipoprotein) cholesterol is also called "good" cholesterol. HDL protects against heart disease by taking the bad cholesterol out of your blood and keeping it from building up in your arteries. Hence the higher the HDL cholesterol number (>60), the better it is and able to help lower your risk of heart disease.

 

TG (Triglycerides) are the chemical form in which most fat exists in the food and the body. Triglycerides are mostly carried in VLDL and chylomicrons. VLDL comes from the liver and also has cholesterol. Chylomicrons come from dietary fat. Too much TG in plasma has been linked to the occurrence of coronary artery disease in some people. Your triglyceride numbers are:

 

•          Normal if they are less than 150

•          Borderline high if they are 150-199

•          High if they are 200-499

•          Very high if they are 500 or higher

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Should you get a cholesterol screening?

Everyone over the age of 20 should get their cholesterol levels measured at least once every five years. The test that is performed is a blood test called a lipoprotein profile that includes:

 

1. Total cholesterol level
2. HDL
3. Triglycerides

 

LDL level is calculated from the above 3 values.

 

What affects cholesterol levels?
A variety of factors can affect your cholesterol levels. They include:

 

1. Dietary. Saturated fat and cholesterol in the food you eat increase cholesterol levels.
2. Weight. In addition to being a risk factor for heart disease, being overweight can also increase your cholesterol.
3. Exercise. Regular exercise can lower LDL cholesterol and raise HDL cholesterol.
4. Age and Gender. As we get older, cholesterol levels rise. Before menopause, women tend to have lower total cholesterol levels than men of the same age. After menopause, however, women's LDL levels tend to rise.
5. Heredity. Your genes partly determine how much cholesterol your body makes. High blood cholesterol can run in families.

 

From the above list, aside from medication from the doctor, the important factors which everyone can do something about are dietary changes, weight maintenance and exercise.  Hence to lower cholesterol, recommended guidelines include:

 

•          Decrease the total amount of fat you eat to 20% to 35% or less of your total daily calories.

•          Decrease the amount of saturated fat to 7% or less of your total daily calories.
For a person eating 2000 calories a day, this would be 55 to 65 grams or less of fat and 16 grams or less of saturated fat per day.

•          Substitute unsaturated fat for saturated fat and trans fats.
-Saturated fat is usually solid at room temperature and comes from animal fats, coconut and palm oils. Some sources of saturated fat include butter and lard.
-Trans fatty acids are found naturally in animal products and in baked goods made of hydrogenated oils.
-Unsaturated fat is liquid at room temperature and comes from plants. Some sources of unsaturated fats include olive oil, canola oil, peanut oil, safflower oil, and corn oil.

•          Limit cholesterol found in food to 200 milligrams (mg) or less per day.

•          Choose foods high in starch and fiber such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.

•          Set your dietary fiber goal at 20 to 30 grams (g) per day, with 10 to 20 of those grams being soluble fiber.

•          Eat a variety of foods to get all the nutrients you need.

•          Try to include two fish meals per week (salmon, mackerel, trout, sardines). These fish are a good source of omega-3 fatty acids.

•          Try to include 2 grams of plant stanols/sterols per day.

•          Achieve and maintain a healthy body weight.

•          You should try to be physically active for 30 minutes on most days.

 

 

Keen to learn more about Cholesterol and your health, get an expert opinion on e-Advice today!

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