In order to understand why it is important to lower cholesterol, it is necessary to first understand what cholesterol is. Cholesterol is a fatlike waxy substance and is produced by the liver. Although cholesterol has purposes and is important to overall health and body function, too much cholesterol in the body has damaging effects.

Cholesterol forms every cell within the body. When the cholesterol level is appropriate, it plays a life-giving role in many functions of the body. When cholesterol is at a good level it works to build and repair cells, produces hormones such as estrogen and testosterone, and produces bile acids which are proven to aid in the digestion of fat.

With too much cholesterol in the body, though, the levels build up and cause damage by clogging your arteries. This puts you at serious risk for disease such as heart and stroke. In fact, the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol.

When you eat saturated foods such as dairy, meat and eggs your cholesterol elevates. On the other hand when you eat foods such as fruits, vegetables, and grains you can maintain optimal health as they do not contain cholesterol.

High cholesterol can be avoided! With a nutritious diet, the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. This is done simply from reducing cholesterol by 1%.

Cholesterol can be managed for life with success! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. As we progress with “30 days to lower cholesterol” you will learn healthy, alternative ways to manage your cholesterol without having to rely on medications.

The purpose of this ebook is to inform, educate and provide healthful options.

Understanding the Types of Cholesterol
 
While most people talk about “cholesterol levels” there is in fact more than one type of cholesterol.  In fact, there are several different body functions and several different substances that make up our understanding of “cholesterol.”

As with some fats, cholesterol cannot be dissolved in the blood.  Instead, molecules called lipoproteins carry cholesterol to and from cells. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides, which is another form of fat.

Lipoproteins equip the cholesterol to move around the body. The two main types of lipoproteins are:

1) High Density Lipoproteins (HDL.)

• HDL transports cholesterol from cells back to the liver.

• HDL is either reused or converts to bile acids and disposed. This is known as "good" cholesterol. You want to ensure that your levels of this cholesterol remain high for optimum heart health, since having too low levels of HDL - even when other cholesterol levels are normal - may lead to heart problems.  As you work to lower your “bad cholesterol” it is important to also take steps and to keep your HDL levels normal.

• HDL aids to ensure protection from the risk of heart attack and/or stroke. HDL consists of more protein than triglycerides or cholesterol, and aids to remove LDL from your artery walls.

2) Low Density Lipoproteins (LDL.)

• LDL carries approximately 60_70% of cholesterol around the body and are known as “bad" cholesterol.

• Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Other factors involved in this risk are age, gender, smoking, family history of heart disease, and diabetes mellitus.

Obviously, when we speak of having “cholesterol levels” we mean more than one number.  To maintain optimum health, you will need to know your levels of both LDL and HDL and will need to work hard to keep both levels in healthy ranges.

Understanding the Causes of High Cholesterol

Besides diet, other causes of high cholesterol are lifestyle, gender and the heritage of the individual.

For some, even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors besides diet, some people require a very aggressive approach which includes cholesterol lowing medication.  We will address this issue as we progress in “30 days to lowering cholesterol.”

Lifestyle issues and high cholesterol:
 
• When we opt for convenience in eating over nutrition, we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels. In addition, a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this, consider renting the documentary movie “Supersize Me.”  This documentary details the attempts of one man to live on fast foods and little exercise alone.  The results on his cholesterol and body health in just 30 days are truly frightening.

• A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. It is never too late to start on this path.

• Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Exercise does not have to be a large time or money commitment.  Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.

Diet:

• An important consideration in eating is choosing lower fat.

• Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.

Age and Gender:

• Cholesterol levels increase with age. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause, the cholesterol level starts to increase.

• While there is not much that you can do about your age, you can make sure that age does not threaten your heart health by sticking to a healthy lifestyle and diet and by getting your cholesterol levels monitored.

 Heritage:

• Genetics play a key role in a person's health and this includes the amount of cholesterol you might have.

• Find out if your family battles with high levels of cholesterol and then bring this to your doctor’s attention right away. If you have a family history of heart disease and high cholesterol levels, work harder and start earlier in adopting a healthy lifestyle and eating plan.

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