Lipids are part of the important biochemistry in human body and play a major role in our health.
Cholesterol is a fat-like lipid that produced by the liver. It has important functions for the formation of cell membranes, certain hormones, and vitamin D.
Triglycerides are another type of lipid as source of energy, which is stored in fat cells as reserve. When human consume more calories than the burn rate over time, triglycerides build up high.
Lipid (cholesterol and triglycerides) is transported by lipoproteins through blood system within the body. When blood contains too much cholesterol and triglycerides, it may raise risk of health problems, such as heart disease and stroke. High cholesterol and high triglycerides typically do not have physical symptoms; it is detected by blood chemistry testing.
The clinical laboratory testing includes low-density lipoprotein (LDL), and high-density lipoprotein (HDL), and total cholesterol, which is the sum of LDL and HDL.
Low-density lipoprotein (LDL) is often called “bad cholesterol”, which carries cholesterol to arteries. It can build up on the artery walls as cholesterol plaque, which narrowing arteries, cause high blood pressure, and raise blood clot risk. The artery blockage in heart, brain and lungs can cause heart attack, stroke, and sudden death.
High-density lipoprotein (HDL) is sometimes called “good cholesterol.” It helps return LDL cholesterol to liver to be removed from your body. This helps prevent cholesterol plaque from building up in your arteries and can help lower risk of blood clots.
Cholesterol levels for adults
Cholesterol levels tend to increase with age. Males tend to have higher levels of cholesterol than females. Cholesterol level often increases in menopausal females.
A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol is linked with fatty buildups in artery walls. This increases the risk of heart attack and stroke.
Actions for high cholesterol risk reduction
Generally, the earlier an adult starts living a healthy lifestyle, the better for their cholesterol levels. Cholesterol levels build over time. Get blood chemistry checked at physical exam once a year; know your numbers (total cholesterol level, as well LDL cholesterol, HDL cholesterol, and triglyceride levels). The key proactive measure is making therapeutic lifestyle changes (TLC), which includes diet, exercise, and weight management.
Diet - Avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats. High in soluble fibers and protein are good for lowering cholesterol buildup.
The TLC diet is a low-saturated-fat, low-cholesterol eating plan. People following it should have a daily intake of less than 7 percent of calories from saturated fat and less than 200 milligrams of dietary cholesterol. The TLC diet encourages people to eat the following foods:
The Harvard Medical School also suggested 5 foods that fight high cholesterol –
Weight Management is essential for lowering cholesterol and preventing it building up. Overweight people who reduce their weight can help lower LDL in the process. Losing weight is especially important for those with a group of risk factors that includes:
Regular physical activity of 30 minutes on most days is recommended for everyone. This will also help with weight management, which in turn helps with lowering cholesterol. Make exercise as therapeutics. Remember: something is better than nothing and more is still more. Everyone should strive to meet or exceed recommended activity level for greater health benefit.
Cholesterol is a fat-like lipid that produced by the liver. It has important functions for the formation of cell membranes, certain hormones, and vitamin D.
Triglycerides are another type of lipid as source of energy, which is stored in fat cells as reserve. When human consume more calories than the burn rate over time, triglycerides build up high.
Lipid (cholesterol and triglycerides) is transported by lipoproteins through blood system within the body. When blood contains too much cholesterol and triglycerides, it may raise risk of health problems, such as heart disease and stroke. High cholesterol and high triglycerides typically do not have physical symptoms; it is detected by blood chemistry testing.
The clinical laboratory testing includes low-density lipoprotein (LDL), and high-density lipoprotein (HDL), and total cholesterol, which is the sum of LDL and HDL.
Low-density lipoprotein (LDL) is often called “bad cholesterol”, which carries cholesterol to arteries. It can build up on the artery walls as cholesterol plaque, which narrowing arteries, cause high blood pressure, and raise blood clot risk. The artery blockage in heart, brain and lungs can cause heart attack, stroke, and sudden death.
High-density lipoprotein (HDL) is sometimes called “good cholesterol.” It helps return LDL cholesterol to liver to be removed from your body. This helps prevent cholesterol plaque from building up in your arteries and can help lower risk of blood clots.
Cholesterol levels for adults
Cholesterol levels tend to increase with age. Males tend to have higher levels of cholesterol than females. Cholesterol level often increases in menopausal females.
- Total cholesterol levels less than 200 milligrams per deciliter (mg/dL) are considered desirable for adults. A reading between 200 and 239 mg/dL is considered borderline high and a reading of 240 mg/dL and above is considered high.
- LDL cholesterol levels should be less than 100 mg/dL. Levels of 100 to 129 mg/dL are acceptable for people with no health issues but may be of more concern for those with heart disease or heart disease risk factors. A reading of 130 to 159 mg/dL is borderline high and 160 to 189 mg/dL is high. A reading of 190 mg/dL or higher is considered very high.
- HDL levels should be kept higher. A reading of less than 40 mg/dL is considered a major risk factor for heart disease. A reading from 41 mg/dL to 59 mg/dL is considered borderline low. The optimal reading for HDL levels is of 60 mg/dL or higher.
A high triglyceride level combined with low HDL cholesterol or high LDL cholesterol is linked with fatty buildups in artery walls. This increases the risk of heart attack and stroke.
- Normal triglyceride level is less than 150 mg/dL (1.69 mmol/L)
- Borderline high triglyceride level is 150 to 199 mg/dL (1.69 to 2.25 mmol/L)
- High triglyceride level is 200 to 499 mg/dL (2.25 to 5.63 mmol/L)
- Very high triglyceride level is greater than 500 mg/dL (5.65 mmol/L)
Actions for high cholesterol risk reduction
Generally, the earlier an adult starts living a healthy lifestyle, the better for their cholesterol levels. Cholesterol levels build over time. Get blood chemistry checked at physical exam once a year; know your numbers (total cholesterol level, as well LDL cholesterol, HDL cholesterol, and triglyceride levels). The key proactive measure is making therapeutic lifestyle changes (TLC), which includes diet, exercise, and weight management.
Diet - Avoid the trans fats, limit the saturated fats, and replace with essential polyunsaturated fats. High in soluble fibers and protein are good for lowering cholesterol buildup.
The TLC diet is a low-saturated-fat, low-cholesterol eating plan. People following it should have a daily intake of less than 7 percent of calories from saturated fat and less than 200 milligrams of dietary cholesterol. The TLC diet encourages people to eat the following foods:
- fruits
- vegetables
- whole grains
- low-fat or nonfat dairy products
- fish
- skinless poultry
- lean meats
The Harvard Medical School also suggested 5 foods that fight high cholesterol –
- Oats. An easy way to start lowering cholesterol is to choose oatmeal or an oat-based cold cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.
- Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
- Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
- Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are now adding them to a wide variety of foods. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
- Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
Weight Management is essential for lowering cholesterol and preventing it building up. Overweight people who reduce their weight can help lower LDL in the process. Losing weight is especially important for those with a group of risk factors that includes:
- high triglyceride levels
- low HDL levels
- overweight men with a waist measurement of more than 40 inches
- overweight women with a waist measurement of more than 35 inches
Regular physical activity of 30 minutes on most days is recommended for everyone. This will also help with weight management, which in turn helps with lowering cholesterol. Make exercise as therapeutics. Remember: something is better than nothing and more is still more. Everyone should strive to meet or exceed recommended activity level for greater health benefit.
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The Take Home Messages From Your Health Coach
1. Making therapeutic lifestyle changes is a key proactive measure and best wellness strategy for healthy aging. 2. Cholesterol and triglycerides levels tend to increase with age; healthy life style will help to reduce cardiovascular, and many other disease risks. Your doctor may have already instructed you to eat healthy, lose weight, and stay active as non-prescription treatment. 3. Mindset and behavior transformation for life style changes can be very challenging. For those who needs help for get motivated and get results, engage in a structured program is a viable option. QualityLifeForum.net private health coaching will help you map out a plan, implement wellness strategies, take you through step by step for achieve results, and nurture the new health behavior become part of your life style. Feel free to contact qualitylifeforum@outlook.com for your health coaching needs |
References:
https://www.healthline.com/health/high-cholesterol#hdl-cholesterol
https://www.medicalnewstoday.com/articles/315900.php
https://mail.google.com/mail/u/0/#inbox/161a4759e29a09af
http://blog.myfitnesspal.com/much-really-need-walk-live-longer/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_Workouts_20180217_ad2&os_ehash=55@sfmc:54599222
https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf
© All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
https://www.healthline.com/health/high-cholesterol#hdl-cholesterol
https://www.medicalnewstoday.com/articles/315900.php
https://mail.google.com/mail/u/0/#inbox/161a4759e29a09af
http://blog.myfitnesspal.com/much-really-need-walk-live-longer/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_Workouts_20180217_ad2&os_ehash=55@sfmc:54599222
https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf
© All rights reserved
Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
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To support healthy aging, all helps are sincerely appreciated. We hope more people to share the benefits and making contributions to support Quality Life Forum continued health coaching education and services. You can help now by sharing [passing on QLF valuable health coaching resource for other’s benefit] and giving [click here for a donation in any amount]. Your help will benefit many others in need and make you feel great for your kind act of giving.
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