Your Cholesterol Health What is Cholesterol? Cholesterol is a fat-like substance produced by the liver and found only in animal products such as meat, poultry, fish, and dairy products. Cholesterol is found in all body cells and is needed to form cell membranes, some hormones, and other needed tissues. However, too much cholesterol in the blood is a major risk for coronary heart disease. Why is it Important to Keep your Cholesterol Under Control? Cholesterol in the blood can build up on the walls of the arteries. This build up is called plaque. Plaque blocks the oxygen and blood flow in the arteries to the heart. Plaque can cause a blockage in the veins impeding blood flow to the heart, which can result in a heart attack. Plaque can also build up in the arteries that carry oxygenated blood from the heart to the body. Factors That Affect (Cholesterol • Weight. Losing weight can help lower your LDL or bad cholesterol. • Physical Activity. Participating in regular physical activity can help lower your bad cholesterol and raise your HDL or good cholesterol. • Age and Gender. There are some risk factors for high cholesterol that are uncontrollable. As you get older, your cholesterol tends to rise. HDL pick up LDL and returns it back to the liver HDL lower quantity LDL high quantity LDL not used by the body form plaque Plaque build-up narrows the blood vessel and can iead to heart attack Heredity. Genes also play a role in cholesterol levels. If you know a family member has high cholesterol, you should make sure to have yours checked regularly. Ways to Lower Your Cholesterol • Know your cholesterol numbers. The American Heart Association recommends adults over the age of 20 have their cholesterol checked every five years. • Eat less saturated fat. This type of fat is found in beef, lamb, pork, butter, cream, whole milk, and cheeses. • Watch intake of trans-fats. Trans-fats are fats that were liquid but have gone through a process where hydrogen is added to the oil to make it solid at room temperature. This process is done to increase the shelf life of packaged goods such as crackers, cookies, and muffins. However, trans-fats are not good for your body. They act like a saturated fat and can raise your cholesterol levels. Read nutrition labels and be sure to limit the amount of trans-fats you consume. • Choose healthier fats. Unsaturated fats such as monounsaturated and polyunsaturated are healthier choices. They include olive, canola, soybean and corn oils, nuts, avocados, and tuna fish. • Get moving. Participating in regular physical activity can help increase your HDL or good cholesterol, thus lowering your total cholesterol. Aim for at least 30 minutes five or more days a week. • Take medication as prescribed. There are cases where nutrition and physical activity are not enough. If your doctor prescribes a medication for your high cholesterol, be sure to take it as prescribed. 87