“Cholesterol 101, What Your Levels Mean?”

WHAT IS CHOLESTEROL? We may associate cholesterol with fatty foods, but most of the waxy substance is made by our own bodies. The liver produces 75% of the cholesterol that circulates in our blood. The other 25% comes from food. At normal levels, cholesterol actually plays an important role in helping cells do their jobs. But cholesterol levels are precariously high in more than 100 million Americans.

SYMPTOMS OF HIGH CHOLESTEROL: High cholesterol does not cause any symptoms. But it does cause damage deep within the body. Over time, too much cholesterol may lead to a buildup of plaque inside the arteries. Known as atherosclerosis, this condition narrows the space available for blood flow and can trigger heart disease. The good news is high cholesterol is simple to detect, and there are many ways to bring it down.

CHOLESTEROL TESTING: People older than 20 should have their cholesterol levels checked at least once every four to six years. This is done with a simple blood test known as a fasting lipoprotein profile. It measures the different forms of cholesterol that are circulating in the blood after you avoid eating for nine to 12 hours. The results show your levels of "bad" cholesterol, "good" cholesterol, and triglycerides.

'BAD' CHOLESTEROL: Most of the cholesterol in the blood is carried by proteins called low density lipoproteins or LDL. This is known as the bad cholesterol because it combines with other substances to clog the arteries. A diet high in saturated fats and trans fats tends to raise the level of LDL cholesterol. For most people, an LDL score below 100 is healthy, but people with heart disease may need to aim even lower.

'GOOD' CHOLESTEROL: Up to a third of blood cholesterol is carried by high-density lipoproteins or HDL. This is called good cholesterol because it helps remove bad cholesterol, preventing it from building up inside the arteries. The higher the level of HDL cholesterol, the better. People with too little are more likely to develop heart disease. Eating healthy fats, such as olive oil, may help boost HDL cholesterol.

TRIGLYCERIDES: The body converts excess calories, sugar, and alcohol into triglycerides, a type of fat that is carried in the blood and stored in fat cells throughout the body. People who are overweight, inactive, smokers, or heavy drinkers tend to have high triglycerides, as do those who eat a very high-carb diet. A triglycerides score of 150 or higher puts you at risk for metabolic syndrome, which is linked to heart disease and diabetes.

TOTAL CHOLESTEROL: Total cholesterol measures the combination of LDL, HDL, and VLDL (very low density lipoprotein) in your bloodstream. VLDL is a precursor of LDL, the bad cholesterol. A total cholesterol score of under 200 is considered healthy in most cases. People who score in the "high" range have an increased risk of developing heart disease compared to those who score below 200.

CHOLESTEROL RATIO: To calculate your cholesterol ratio, divide your total cholesterol by HDL cholesterol. For example, a total score of 200 divided by an HDL score of 50 equals a cholesterol ratio of 4 to 1. Doctors recommend maintaining a ratio of 4 to 1 or lower. The smaller the ratio, the better. While this figure is useful in estimating heart disease risk, it's not as important in guiding treatment. Doctors look at total cholesterol, HDL cholesterol, and LDL cholesterol to determine treatment.

CHOLESTEROL IN FOOD: Cholesterol-rich foods, like eggs, shrimp, and lobster are no longer completely forbidden. Research shows that the cholesterol we eat has only a small effect on blood cholesterol levels for most people. A few people are "responders," whose blood levels spike up after eating eggs. But for most, saturated fat and trans fats are bigger concerns. Daily cholesterol limits are 300 mg for healthy people and 200 mg for those at higher risk. One egg has 186 mg of cholesterol.

CHOLESTEROL AND FAMILY HISTORY: Cholesterol comes from two sources -- the body and food -- and either one can contribute to high cholesterol. Some people inherit genes that trigger too much cholesterol production. For others, diet is the main culprit. Saturated fat and cholesterol occur in animal-based foods, including meat, eggs, and dairy products made with milk.  In many cases, high cholesterol stems from a combination of diet and genetics.

WHAT BOOSTS YOUR RISK? Several factors can make you more likely to develop high cholesterol:

• A diet high in saturated fats and cholesterol
• A family history of high cholesterol
• Being overweight or obese
• Getting older

CHOLESTEROL AND GENDER: Until menopause, women typically have lower total cholesterol levels than men of the same age. They also have higher levels of HDL cholesterol, the good kind. One reason is estrogen: The female sex hormone raises the level of HDL cholesterol. Estrogen production peaks during the childbearing years and drops off during menopause. After age 55, a woman's risk of developing high cholesterol begins to climb.

CHOLESTEROL AND CHILDREN: There's evidence that cholesterol can begin clogging the arteries during childhood, leading to atherosclerosis and heart disease later in life. The American Heart Association recommends kids and teenagers with high cholesterol take steps to bring it down. Ideally, total cholesterol should be below 170 in people ages 2 to 19.

WHY HIGH CHOLESTEROL MATTERS: High cholesterol is one of the major risk factors for coronary artery disease, heart attacks, and strokes. It also appears to boost the risk of Alzheimer's disease. As we saw earlier, high cholesterol leads to a buildup of plaque that narrows the arteries. This is dangerous because it can restrict blood flow. If the blood supply to a part of the heart or brain is completely cut off, the result is a heart attack or stroke.

CHOLESTEROL BUSTER: Eat More Fiber - Diet changes offer a powerful way to fight high cholesterol. If you've ever wondered why some cereals claim to be heart-healthy, it's the fiber. The soluble fiber found in many foods helps reduce LDL, the bad cholesterol. Good sources of soluble fiber include whole-grain breads and cereals, oatmeal, fruits, dried fruits, vegetables, and legumes such as kidney beans.

CHOLESTEROL BUSTER: Know Your Fats - No more than 35% of your daily calories should come from fat. But not all fats are equal. Saturated fats -- from animal products and tropical oils -- raise LDL cholesterol. Trans fats carry a double-whammy, boosting bad cholesterol, while lowering the good kind. These two bad fats are found in many baked goods, fried foods (doughnuts, fries, chips), stick margarine, and cookies. Unsaturated fats may lower LDL when combined with other healthy diet changes. They're found in avocados, olive oil, and peanut oil.  

CHOLESTEROL BUSTER: Smart Protein - Meat and full-fat milk offer plenty of protein, but they are also major sources of cholesterol. You may be able to reduce LDL cholesterol by switching to soy protein, such as tofu, at some meals. Fish is another great choice. Some varieties, like salmon, are rich in omega-3 fatty acids, which can improve cholesterol levels. The American Heart Association recommends eating fish at least twice a week.

CHOLESTEROL BUSTER: Low-Carb Diet - There's growing evidence that low-carb diets may be better than low-fat diets for improving cholesterol levels. In a two-year study funded by the National Institutes of Health, people who followed a low-carb plan had significantly better HDL (good cholesterol) levels than those who followed a low-fat plan.

CHOLESTEROL BUSTER: Lose Weight - If you're overweight, talk to your doctor about beginning a weight loss program. Losing weight can help you reduce levels of triglycerides, LDL, and total cholesterol. Shedding even a few pounds can also boost levels of good cholesterol -- it tends to go up one point for every 6 pounds you lose.

CHOLESTEROL BUSTER: Quit Smoking - Giving up tobacco is tough, but here's one more reason to try. When you stop smoking, your good cholesterol is likely to improve by as much as 10%. You may be more successful if you combine several smoking cessation strategies. Talk to your doctor about which options are best for you.

CHOLESTEROL BUSTER: Exercise - If you're healthy but not very active, starting an aerobic exercise program could increase your good cholesterol by 5% in the first two months. Regular exercise also lowers bad cholesterol. Choose an activity that boosts your heart rate, such as running, swimming, or walking briskly, and aim for at least 30 minutes on most days of the week. It doesn't have to be 30 continuous minutes; two 15-minute walks works just as well.

TREATMENT: Medications - If high cholesterol runs in your family, diet and exercise may not be enough to get your numbers where you want them. In that case, medication can give cholesterol levels an extra nudge. Statins are usually the first choice. They block the production of cholesterol in the liver. Other options include cholesterol absorption inhibitors, bile acid resins, and fibrates. Your doctor may recommend a combination of these medications.

TREATMENT: Supplements - Certain dietary supplements may also improve cholesterol levels. These include flaxseed oil, fish oil, and plant sterols, such as beta-sitosterol. Prescription niacin, a B-complex vitamin, has been found to raise good cholesterol while reducing bad cholesterol. Niacin found in ordinary supplements should not be used to lower cholesterol.

HERBAL REMEDIES: Some studies suggest garlic can knock a few percentage points off total cholesterol. But garlic pills can have side effects and may interact with medications. Other herbs that may reduce cholesterol include:

• Fenugreek seeds
• Artichoke leaf extract
• Yarrow
• Holy basil

HOW LOW SHOULD YOU GO? Many people are able to lower cholesterol levels through a combination of medication and lifestyle changes. But how low is low enough? For people with diabetes or a high risk of developing heart disease, an LDL score of less than 100 is desirable. If you already have heart disease or coronary artery disease, some doctors recommend reducing LDL to 70 or lower.

CAN THE DAMAGE BE UNDONE? It takes years for high cholesterol to clog the arteries with plaque. But there is evidence that atherosclerosis can be reversed, at least to some degree. Dean Ornish, MD, has published several studies showing that a low-fat vegetarian diet, stress management, and moderate exercise can chip away at the build-up inside the coronary arteries. Other research supports the idea that big drops in cholesterol can somewhat help open clogged arteries.

Reviewed by David T. Derrer, MD on March 23, 2014

REFERENCES:

American Heart Association.
Annals of Internal Medicine.
Cleveland Clinic.
Harvard Medical School Family Health Guide.
National Cholesterol Education Program.
News release, National Institutes of Health.
Ornish, D. Eat More, Weigh Less, Perennial Currents, 2000.
PDR Health.

 Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

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“Controlling Hypertension and Lowering Cholesterol”

Today my Doctor said “My pressure is up and I seem to be fine”…….That is a recurring theme that I hear often when people are talking about their blood pressure after leaving a doctor's office.

But what is Blood Pressure? It’s something everyone has and it’s something that we can’t do without. As blood is pumped through your body's arteries, it creates force against the inside walls of your blood vessels. The amount of blood the heart pumps and the resistance of the arteries determines your blood pressure.

A "silent killer," ………..High blood pressure usually has no symptoms, but yet it can lead to serious and even life-threatening problems if left untreated. The good news is that there are ways to manage Hypertension.

Why me, why now? There are a number of reasons why people have Hypertension. In the majority of cases, hypertension is caused by a combination of inherited and environmental factors. Certainly, a family history of hypertension predisposes you to the disease. Other risk factors are Chosen, such as smoking, eating too many fat-laden foods, and not getting enough exercise.

But there is good news and some bad news! There are factors You Can Control and others you can't. Look at the list below to find out what you CAN do about lowering your blood pressure.

Factors You Can Control

SMOKING: Cigarette smokers are at least twice as likely as non-smokers to develop heart disease. If you smoke, talk to your doctor about breaking the habit. Give up the habit, it will help reduce your chances of getting heart disease and help keep your blood pressure under control.

REDUCE ALCOHOL CONSUMPTION: Excessive alcohol can raise your blood pressure and reduces your heart's ability to pump blood.

EXERCISE: Let’s work that body more! Doing just 30 to 45 minutes of mild to moderate exercise such as brisk walking or biking three times a week can bump your blood pressure down a few points, especially if you are losing weight as well. For those of you who want to lower your risk of hypertension further, try some vigorous exercise, such as riding a stationary bike for 40 minutes, running for 30 minutes or doing laps in the pool. Vigorous exercise can lower blood pressure by more than 10 points. Note: Please check with your doctor before you undertake vigorous exercise.

EATING A LOWER FAT, BALANCED DIET: It is well documented that many people who have high blood pressure are also overweight. Try controlling your weight with both exercise and diet to maintain a healthy weight. Seek help from a registered dietitian in your area to gain more insight to better eating habits.

REDUCE SALT INTAKE: This is a must do! We salt our food before we even taste it! Many people consume far more salt than their bodies actually need. Eating too much salt can be dangerous to those with a history of high blood pressure because sodium intake can increase blood pressure. While not everyone must cut down on salty chips, pickles and popcorn, African Americans and people of African descent and women older than 65 seem to benefit when they lower their daily salt intake to no more than 2,400 milligrams a day - or about one teaspoon. The best thing that we can do for ourselves is to take the salt shakers and high sodium seasonings off of the dinner table and control the salt intake with better cooking practices.

Below are a few hints and suggestions on what you can do to help reduce your salt intake during the day:

·         Moderate your sodium intake gradually if you are accustomed to eating salty foods

·         Enjoy plenty of fresh fruits and vegetables instead of consuming salty snacks

·         Choose other foods within a food group that don’t have as much sodium i.e. meats , fish , poultry

·         Season with herbs and spices, herbed vinegar, and fruit juices instead of salt

·         Learn to prepare food with less salt or high-sodium ingredients

·         Go easy on high sodium foods (canned soups, processed foods)

·         Read the Nutrition facts information on your food label and understand where the sodium is coming from

·         If cutting back on sodium, look for reduced sodium products in the store

·         Be “salt “ conscious when eating out

·         Purchase lightly salted snacks, and nuts

·         When eating out move the salt shaker off the table, When at home do the same thing

·         Recognize terms that describe salty foods: Pickled, smoked, au jus, soy bases

·         Go easy on condiments, they tend to be salty

·         Reduce the consumption of processed and luncheon meats

Above all, remember that these changes must be gradual. Setting a goal too high will set you up for great disappointments. You can take control of your health by taking one step at a time.

LOWERING CHOLESTEROL

Death rates from heart disease are higher for African Americans than for Whites and heart disease is the leading cause of death for African American women. By living a healthy lifestyle, you can significantly reduce your likelihood of developing heart disease. Monitoring (and reducing if necessary) your cholesterol is an extremely important part of “living healthy.” A large body of research has shown that elevated blood cholesterol is a major risk factor for the development of heart disease.

Heart disease refers to the condition in which there is an insufficient amount of blood flow to the heart, resulting in damage to the heart muscle. A common cause of this is a blockage of the coronary (heart) arteries due to the accumulation of cholesterol deposits. These cholesterol deposits narrow the arteries and slow down blood flow.

 Let’s learn more about cholesterol and see how we can battle against it!

WHAT IS CHOLESTEROL?

Cholesterol is fat like material present in the blood and in most tissues of our body. It is an important component of cell membranes and serves as a building block for some hormones. Our liver produces all of the cholesterol that we need, but we also take in cholesterol by eating meats, dairy foods, egg yolks, poultry, and fish.

Key components in your cholesterol or “lipid” profile include Total Cholesterol (TC), Low Density Lipoprotein (LDL), High Density Lipoprotein (HDL), and Triglycerides. The lipoproteins (LDL and HDL) help to transport cholesterol through the blood stream.

WHAT ARE DESIRABLE CHOLESTEROL LEVELS?

TOTAL CHOLESTEROL: In general, increased cholesterol levels correlate with increased risk of heart disease. The following table will provide basic guidelines to assess the significance of your total cholesterol level.

TOTAL CHOLESTEROL MG/DL SIGNIFICANCE 
<200 Desirable - 200-239 Borderline High. Some increased risk of heart disease. >240 High Cholesterol. Twice (2x) the risk of heart disease as compared with a person with Total Cholesterol <200.

LDL: In general, the lower the LDL the better! The most desirable level for any individual must take into account a person’s past medical history. For example, a person with a history of heart attack, who smokes, and has a family history of heart attacks, should have LDL levels even lower than what the following table suggests. You should discuss your individual case with your doctor.

LDL LEVEL MG/DL SIGNIFICANCE

130-159 Borderline High. Some increased risk of heart disease. >160High LDL level. Associated with considerably higher risk of heart disease.

HDL: The higher the HDL level the better. High HDL levels actually have a protective effect against heart disease. A HDL level less than 35 mg/dL increases your risk for heart disease.

TRIGLYCERIDES: Several, but not all, population studies have shown that increased triglycerides are independently correlated with increased risk of heart disease. Triglyceride levels >400 mg/dL are considered high.

HOW OFTEN SHOULD CHOLESTEROL BE CHECKED?
All adults age 20 and over should have their total cholesterol checked at least once every 5 years. The test requires a simple blood sample taken from your arm or finger. Your doctor may or may not check your HDL and LDL levels at the same time. If you have not had your cholesterol checked in the last 5 years, I urge you to talk with your doctor soon!

WHAT CAN I DO TO LOWER MY CHOLESTEROL LEVELS?
The good news is that you can make lifestyle and dietary changes to improve your cholesterol profile! The two most important things that you can do are (1) to monitor your diet and (2) increase your physical activity.

Your diet should be low in total fat, saturated fat, and cholesterol. 

Foods traditionally used in the African American diet (chitterlings, sausage, bacon, fat back, pigs feet) are high in fat and must be eaten sparingly, if it all. 

Increase the amount of fiber in your diet by eating more fruits, vegetables, and whole-wheat grains. 

Please check out the National Heart, Lung, and Blood Institute web site www.nhlbi.nih.gov and look under their guidelines for heart healthy living.

Resources:
www.nhlbi.nih.gov
www.hebni.com
National Cholesterol Education Program Resource Kit - http://hin.nhlbi.nih.gov/cholmonth/

(By: Roniece Weaver, MS, RD, LD and David Pryor, MD)

 Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Self-Care With Dr. Shermaine Site and its resouces, such as text, graphics, images, and other material contained on the site are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site!

If you think you may have a medical emergency, call your doctor or 911 immediately. Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the site. Reliance on any information provided by this site or other visitors to the site is solely at your own risk.