Cholesterol Levels Are A Telling Indicator Of Diet And Exercise

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Cholesterol Levels Are A Telling Indicator Of Diet And Exercise

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Diet and lifestyle choices aren't only evident on the bathroom scale. The effect

of these choices is also reflected with relative accuracy in cholesterol

numbers.

The May issue of Mayo Clinic Health Letter looks at how an individual's

lifestyle choices can affect " good " and " bad " cholesterol levels as well as

levels of triglycerides, another blood fat.

Cholesterol isn't inherently bad. It's essential to normal body functions and is

found in every cell of the body. Cholesterol helps with digestion and hormone

production. But too much puts blood vessels at risk. Cholesterol and

triglycerides travel through the bloodstream, attached to proteins called

lipoproteins. Deposits of excess low-density lipoprotein, the " bad " cholesterol,

in the blood vessel walls result in narrowing. As blood flow is restricted, the

risk of heart attack, stroke or sudden death increases.

Two factors affecting total cholesterol, age and heredity, can't be controlled.

But many can.

For elevated LDL ( " bad " ) cholesterol: The leading contributor to elevated LDL

cholesterol is a diet high in saturated and trans fats. To reduce LDL levels,

limit saturated fats, trans fats and high-cholesterol foods. To improve your

cholesterol, use cholesterol-lowering foods made with plant sterols, for

example, the margarine-like spreads. Another strategy is to eat more foods high

in soluble fiber, such as oatmeal, apples and kidney beans.

For low HDL ( " good " ) cholesterol: A sedentary lifestyle and lack of exercise are

major causes of low HDL levels. To make a difference, significantly increase the

frequency and intensity of exercise. Also beneficial is boosting HDL-friendly

omega-3 fatty acid intake by eating fatty fish (salmon, mackerel) or taking fish

oil supplements.

For high triglycerides: Contributors to high triglyceride levels are being

overweight, a high intake of sugary food and excess alcohol consumption. To

lower triglyceride levels, cut back on calories, limit sugar and alcohol, and

get regular exercise. Other strategies include losing excess weight, eating more

whole grains and taking fish oil supplements.

Sometimes, diet and lifestyle choices alone aren't enough to manage total

cholesterol levels. Yet, diet and exercise are important management strategies

even when cholesterol-lowering medications are indicated.

Mayo Clinic Health Letter is an eight-page monthly newsletter of reliable,

accurate and practical information on today's health and medical news.

Source: Mayo Clinic