HDLP61 Cholesterol LM BCBSNE 101806
User Manual: HDLP61
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H A N D B O O KS f o r H E A LT H MANAGING CHOLESTEROL WELCOA’s Handbooks for Health target health problems that need the most attention. EDUCATE YOUR EMPLOYEES WELCOA’s Handbooks for Health target health problems that need the most attention. Use these guides to help educate your employees about their health conditions. They will help your employees make good lifestyle decisions by providing information that’s easy-to-understand so they can learn it more quickly. THE MOST RELEVANT TOPICS WELCOA’s Handbooks for Health contain timely information to help your employees stay healthy, manage disease, and become better healthcare consumers. EXPERT CONTENT Our content is medically-sound and, at the same time, easy-to-understand. Using expert research, each guide has useful information guaranteed to provide your employees with only the most reliable content. ENGAGING DESIGN Each handbook is beautifully-illustrated and formatted in full-color. By combining friendly graphics with serious health information, each handbook is designed to get the message across. AFFORDABLE PRICE We’re committed to making our Handbooks for Health available at prices that won’t break your budget. EXCELLENT VALUE The challenge for any wellness program is to get the best materials at the most reasonable prices. We think these handbooks will accomplish exactly that. © 2 0 16 W E L L N E S S C O U N C I L O F A M E R I C A ( D E S I G N & L AYO U T ) Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission 170 0 2 M A R C Y S T R E E T, S U I T E 14 0 O M A H A , N E 6 8118 | 4 0 2- 8 27- 3 59 0 welcoa.org from the publisher. All material in this book is provided for educational purposes only. Consult your personal health care provider regarding any specific opinions or recommendations related to your symptoms or medical condition. UNDERSTANDING CHOLESTEROL Getting Started Too much cholesterol (ko-LES-ter-ol) in the blood, or high blood cholesterol, can be serious. People with high blood cholesterol have a greater chance of getting heart disease. Unfortunately, many people are unaware that they have high blood cholesterol because the condition does not cause any symptoms. What is Cholesterol? Here are some key facts about cholesterol: »»Cholesterol is a waxy, fat-like substance that is found in all cells of the body. Your body needs some cholesterol to properly function. »»Cholesterol is also found in some of the the LDL level in your blood, the greater chance you have for getting heart disease. »»HDL (high density lipoprotein) cholesterol is sometimes called “good” cholesterol. • HDL carries cholesterol from other parts of your body back to your liver. The liver removes the cholesterol from your body. The higher your HDL cholesterol level, the lower your chance of getting heart disease. BLOCKED ARTERY foods you eat. »»Your body uses cholesterol to make hormones, Vitamin D, and substances that help you digest foods. Blood is watery and cholesterol is fatty. Just like oil and water, the two do not mix. So, in order to travel in the bloodstream, cholesterol is carried in small packages called lipoproteins (lip-o-PRO-teens). The small packages are made of fat (lipid) on the inside and proteins on the outside. Two kinds of lipoproteins carry cholesterol throughout your body. It is important to have healthy levels of both: »»LDL (low density lipoprotein) NARROWED ARTERY HEALTHY ARTERY cholesterol is sometimes called “bad” cholesterol. • High LDL cholesterol leads to a buildup of cholesterol in the arteries. The higher M ANAGING CHOLESTEROL 2 What is High Blood Cholesterol? »»Too much cholesterol in your blood can 33% build up in the walls of your arteries (blood vessels that carry blood from the heart to other parts of the body). This buildup of cholesterol is called plaque. Over time, plaque can cause narrowing of the arteries. This is called atherosclerosis (ath-er-o-skler-O-sis) or “hardening of the arteries.” »»Special arteries, called coronary arteries, DID YOU KNOW? According to the Centers for Disease Control and Prevention (CDC), high cholesterol affects about 33% of adults over the age of 20 in the United States. Unfortunately, less than half of adults with high LDL cholesterol get treatment. People with high total cholesterol have approximately twice the risk of heart disease as people with optimal levels. A desirable level is lower than 200 mg/dL. The average total cholesterol level for adult Americans is about 200 mg/dL, which is borderline high risk. 3 M ANAGING CHOLESTEROL bring blood to the heart. Narrowing of your coronary arteries due to plaque can stop or slow down the flow of blood to your heart. When the arteries narrow, the amount of oxygen-carrying blood is decreased. This is called coronary artery disease (CAD). Large plaque areas can lead to chest pain called angina. Angina happens when the heart does not receive enough blood and the oxygen it carries with it. Angina is a common sign of CAD. »»Some plaque has a thin covering and can burst (rupture), releasing fat and cholesterol into the bloodstream. The release of fat and cholesterol may cause your blood to clot. A clot can block the flow of blood. This blockage can cause angina or a heart attack. »»Lowering your cholesterol level decreases your chance for having plaque burst and the chance of a heart attack. Lowering cholesterol may also slow down, reduce, or even stop plaque from building up. »»Plaque and resulting health problems can also occur in arteries elsewhere in the body. OTHER NAMES FOR HIGH BLOOD CHOLESTEROL 99Hypercholesterolemia 99Hyperlipidemia What Causes High Blood Cholesterol? A variety of things can affect the cholesterol levels in your blood. Some of these things you can control and others you cannot. You CAN control: 99What you eat. Certain foods have types of fat that raise your cholesterol level. »»Saturated fat raises your LDL cholesterol level more than anything else in your diet. »»Trans fatty acids (trans fats) are made when vegetable oil is “hydrogenated” to harden it. Trans fatty acids also raise cholesterol levels. You CANNOT control: 99Heredity. High blood cholesterol can run in families. An inherited genetic condition (familial hypercholesterolemia) results in very high LDL cholesterol levels. It begins at birth, and results in a heart attack at an early age. 99Age and sex. Starting at puberty, men have lower levels of HDL than women. As women and men get older, their LDL cholesterol levels rise. Younger women usually have lower LDL cholesterol levels than men, but after age 55 they usually have higher levels than men. »»Cholesterol is found in foods that come from animal sources, for example, egg yolks, meat, and cheese. 99Your weight. Being overweight tends to increase your LDL level, lower your HDL level, and increase your total cholesterol level. 99Your activity. Lack of regular exercise can lead to weight gain and raise your LDL cholesterol level. Regular exercise can help you lose weight and lower your LDL level. It can also help you raise your HDL level. CHOLESTEROL IS FOUND IN FOODS THAT COME FROM ANIMAL SOURCES LIKE EGG YOLKS, MEAT, AND CHEESE. M ANAGING CHOLESTEROL 4 HOW DO I KNOW IF I HAVE HIGH CHOLESTEROL? What are the Signs and Symptoms of High Blood Cholesterol? There are usually no signs or symptoms of high blood cholesterol. In fact, many people don’t know that their cholesterol level is too high. Everyone age 20 and older should have their cholesterol levels checked at least once every five years. You and your doctor can discuss how often you should be tested. How is High Blood Cholesterol Diagnosed? High blood cholesterol is diagnosed by checking levels of cholesterol in your blood. It is best to have a blood test called a lipoprotein profile to measure your cholesterol levels. Most people will need to “fast” (not eat or drink anything) for 9 to 12 hours before taking the test. The lipoprotein profile will give information about your: 99Total cholesterol 99LDL (bad) cholesterol: the main source of cholesterol buildup and blockage in the arteries THERE ARE USUALLY NO SIGNS OR SYMPTOMS OF HIGH BLOOD CHOLESTEROL. IN FACT, MANY PEOPLE DON’T KNOW THAT THEIR CHOLESTEROL LEVEL IS TOO HIGH. 99HDL (good) cholesterol: the good cholesterol that helps keep cholesterol from building up in arteries 99Triglycerides: another form of fat in your blood If it is not possible to get a lipoprotein profile done, knowing your total cholesterol and HDL cholesterol can give you a general idea about your cholesterol levels. Testing for total and HDL cholesterol does not require fasting. If your total cholesterol is 200 mg/dL or more, or if your HDL is less than 40 mg/dL, you will need to have a lipoprotein profile done. Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood. See how your cholesterol numbers compare to the tables on the following page. 5 M ANAGING CHOLESTEROL MEASURING CHOLESTEROL Total Cholesterol Levels Category Less than 200 mg/dL Desirable level that puts you at lower risk for coronary heart disease. A cholesterol level of 200 mg/dL or higher raises your risk. 200 to 239 mg/dL Borderline high 240 mg/dL and above High blood cholesterol. A person with this level has more than twice the risk of coronary heart disease as someone whose cholesterol is below 200 mg/dL. HDL Cholesterol Levels Category Less than 40 mg/dL (men) Less than 50 mg/dL (women) Low HDL cholesterol. A major risk factor for heart disease. 60 mg/dL and above High HDL cholesterol. An HDL of 60 mg/ dL and above is considered protective against heart disease. Triglycerides can also raise your risk for heart disease. Levels that are borderline high (150199 mg/dL) or high (200 mg/dL or more) may need treatment. Things that can increase triglycerides include: »»Overweight »»Physical inactivity »»Cigarette smoking »»Excessive alcohol use »»Physical inactivity »»Very high carbohydrate diet »»Certain diseases and drugs »»Genetic disorders If your total cholesterol is 200 mg/dL or more, or your HDL cholesterol is less than 40 mg/dL (for men) and less than 50 mg/dL (for women), you need to have a lipoprotein profile done to determine your LDL cholesterol and triglyceride levels. If your cholesterol is high or you have other risk factors, your healthcare provider will likely want to monitor your cholesterol more closely. Follow your provider’s advice about how often to have your cholesterol tested. He or she will set appropriate management goals based on your LDL cholesterol level and other risk factors. LDL Cholesterol Levels Category Less than 100 mg/dL Optimal 100 to 129 mg/dL Near or above optimal 130 to 159 mg/dL Borderline high 160 to 189 mg/dL High 190 mg/dL or above Very high Triglyceride Levels Category Less than 150 mg/dL Normal 150 to 199 mg/dL Borderline high 200 to 499 mg/dL High 500 mg/dL or above Very high Source: American Heart Association Recommended Cholesterol Levels M ANAGING CHOLESTEROL 6 TREATMENT AND RISK FACTORS How is High Blood Cholesterol Treated? The main goal of a cholesterol-lowering treatment is to lower your LDL level enough to reduce your risk of having a heart attack or other diseases caused by hardening of the arteries. In general, the higher your LDL level and the more risk factors you have, the greater your chances of developing heart disease or having a heart attack. Some people are at high risk for heart attack because they already have heart disease. Other people are at high risk for developing heart disease because they have diabetes or a combination of risk factors for heart disease. The Risk Factors Your blood cholesterol level is affected not only by what you eat but also by how quickly your body makes LDL (“bad”) cholesterol and disposes of it. In fact, your body makes all the cholesterol it needs, and it is not necessary to take in any additional cholesterol from the foods you eat. Many factors help determine whether your LDL-cholesterol level is high or low. The following factors are the most important: 99Heredity. Your genes influence how high your LDL (“bad”) cholesterol is by affecting how fast LDL is made and removed from the blood. One specific form of inherited high cholesterol that affects one in 500 people is familial hypercholesterolemia, which often leads to early heart disease. But even if you do not have a specific genetic form of high cholesterol, genes play a role in influencing your LDL cholesterol level. 99What you eat. Two main nutrients in the foods you eat make your LDL (“bad”) cholesterol level go up: saturated fat, a type of fat found mostly in foods that come from animals; and cholesterol, which comes only from animal products. Saturated fat raises your LDL cholesterol level more than anything else in the diet. Eating too much saturated fat and cholesterol is the main reason for high levels of cholesterol and a high rate of heart attacks in the United States. Reducing the amount of saturated fat and cholesterol you eat is 7 M ANAGING CHOLESTEROL a very important step in reducing your blood cholesterol levels. 99Weight. Excess weight tends to increase your LDL (“bad”) cholesterol level. If you are overweight and have a high LDL cholesterol level, losing weight may help you lower it. Weight loss also helps to lower triglycerides and raise HDL (“good”) cholesterol levels. 99Physical activity/exercise. Regular physical activity may lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol levels. high blood pressure and raise triglycerides. Because of the risks, alcoholic beverages should not be used as a way to prevent heart disease. 99Stress. Stress over the long term has been shown in several studies to raise blood cholesterol levels. One way that stress may do this is by affecting your habits. For example, when some people are under stress, they cope by eating fatty foods. The saturated fat and cholesterol in these foods contribute to higher levels of blood cholesterol. 99Age and sex. Before the age of menopause, women usually have total cholesterol levels that are lower than those of men the same age. As women and men get older, their blood cholesterol levels rise until about 60 to 65 years of age. After the age of about 50, women often have higher total cholesterol levels than men of the same age. 99Alcohol. Moderate alcohol intake increases HDL (“good”) cholesterol but does not lower LDL (“bad”) cholesterol. Doctors don’t know for certain whether alcohol also reduces the risk of heart disease. Drinking too much alcohol can damage the liver and heart muscle, lead to GET SCREENED! Make a point of getting screened for high cholesterol regularly. If you’re over the age of 20, you need to have your cholesterol checked every five years. High cholesterol can be managed—either with lifestyle modification, medication, or both—but you must know your cholesterol is high in order to address it effectively. M ANAGING CHOLESTEROL 8 MANAGING YOUR CHOLESTEROL Lowering Cholesterol with TLC Therapeutic lifestyle changes (TLC) is a set of changes you can make to help lower your LDL cholesterol. The components of TLC are diet, weight management, and physical activity. 99Diet Recommendations »»Limiting the amount of saturated fat and cholesterol you eat. »»Eating only enough calories to achieve or maintain a healthy weight. »»Increasing the soluble fiber in your diet. For example, oatmeal, kidney beans, and apples are good sources of soluble fiber. 99Weight Management Losing weight if you are overweight can help lower LDL. Weight management is especially important for those with a group of risk factors that includes high triglyceride and/or low HDL levels and being overweight with a large waist measurement (more than 40 inches for men and more than 35 inches for women). We’ll cover how you can determine your ideal weight in the next section. 99Physical Activity Regular physical activity is recommended for everyone. It can help raise HDL and lower LDL and is especially important for those with high triglyceride and/ or low HDL levels who are overweight with a large waist measurement. Tips and helpful hints on how to start a basic exercise program are covered later in this handbook. Determine Your Ideal Weight with the Body Mass Index Body Mass Index (BMI) is one of the best measures of our true weight status. Put simply, BMI is a common measure expressing the relationship of weight-toheight, and is an easy calculation using inches and pounds. 9 M ANAGING CHOLESTEROL When calculated, your BMI will help you determine your true weight status as either underweight, normal, overweight, or obese. Generally, as a person’s BMI increases, so does their risk for a number of health conditions and diseases. These include the risk of premature death, heart disease, high blood pressure, osteoarthritis, cancer, and diabetes. Calculating Your BMI The BMI Chart found on page 10 (Chart 2) makes determining your BMI easy. Simply find your height and weight and circle the number where the two lines intersect. This is your BMI. Once you have determined your BMI, you can use this number to determine weight status (using Chart 1—underweight, normal, overweight, or obese). BMI values for adults are interpreted using a fixed number, regardless of age or gender. CHART 1 BMI Weight Status Below 18.5 Underweight 18.5 - 24.9 Normal 25.0 - 29.9 Overweight 30.0 and above Obese Using Chart 1, we can tell that a BMI of 25.0 is defined as being overweight. M A N A G I N G C H O L E S T E R O L 10 CHART 2 HEIGHT 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 (INCHES) SEVERE OBESITY OBESE OVERWEIGHT NORMAL BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 BODY WEIGHT (POUNDS) 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191 196 201 205 210 215 220 224 229 234 239 244 248 253 258 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198 203 208 212 217 222 227 232 237 242 247 252 257 262 267 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204 209 215 220 225 230 235 240 245 250 255 261 266 271 276 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211 217 222 227 232 238 243 248 254 259 264 269 275 280 285 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218 224 229 235 240 246 251 256 262 267 273 278 284 289 295 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225 231 237 242 248 254 259 265 270 278 282 287 293 299 304 11 M A N A G I N G C H O L E S T E R O L 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232 238 244 250 256 262 267 273 279 285 291 296 302 308 314 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 306 312 318 324 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247 253 260 266 272 278 284 291 297 303 309 315 322 328 334 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255 261 268 274 280 287 293 299 306 312 319 325 331 338 344 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262 269 276 282 289 295 302 308 315 322 328 335 341 348 354 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270 277 284 291 297 304 311 318 324 331 338 345 351 358 365 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278 285 292 299 306 313 320 327 334 341 348 355 362 369 376 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286 293 301 308 315 322 329 338 343 351 358 365 372 379 386 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294 302 309 316 324 331 338 346 353 361 368 375 383 390 397 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302 310 318 325 333 340 348 355 363 371 378 386 393 401 408 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311 319 326 334 342 350 358 365 373 381 389 396 404 412 420 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319 327 335 343 351 359 367 375 383 391 399 407 415 423 431 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328 336 344 353 361 369 377 385 394 402 410 418 426 435 443 Lowering Cholesterol with TLC: START A WALKING PROGRAM Walking does wonders in helping to reduce the harmful effects of high cholesterol. But you have to leave time in your busy schedule to follow a walking program that will work for you. In planning your walking program: 99Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule and at the same speed. 99Wear shoes with thick flexible soles that will cushion your feet and absorb shock. 99Wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin. 99For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor. 99Do light stretching before and after you walk. 99Think of your walk in three parts. Walk slowly for five minutes. Increase your speed for the next five to 20 minutes. Finally, to cool down, walk slowly again for five minutes. 99Try to walk at least three times per week. Add two to three minutes per week to the fast walk. If you walk less than three times per week, increase the fast walk more slowly. 99To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further, and walking for longer periods of time. The more you walk, the better you will feel. M A N A G I N G C H O L E S T E R O L 12 IS IT OK FOR ME TO WALK? Answer the following questions before you begin a walking program. your health care provider Has ever told you that you have heart your health care provider Has told you that you have high blood you are physically active, When do you have pains in your chest or your health care provider Has told you that you have bone or YES NO YES NO trouble? on your left side (neck, shoulder, or arm)? you often feel faint or have Do dizzy spells? YES NO you feel extremely breathless Do after you have been physically YES NO active? YES NO YES NO pressure? joint problems, like arthritis, that could get worse if you are physically active? you over 50 years old and not Are used to a lot of physical activity? YES NO you have a health problem or Do physical reason not mentioned YES NO here that might keep you from starting a walking program? If you answered yes to any of these questions, please check with your health care provider before starting a walking program or other form of physical activity. Source: http://win.niddk.nih.gov/publications/walking.htm 13 M A N A G I N G C H O L E S T E R O L Cholesterol-Lowering Medicines Along with changing the way you eat and exercising regularly, your doctor may prescribe medicines to help lower your cholesterol. Even if you begin drug treatment, you will need to continue TLC. Drug treatment can control but does not “cure” high blood cholesterol. Therefore, you must continue taking your medicine and make changes to your lifestyle to keep your cholesterol level in the recommended range. There are five major types of cholesterollowering medicines: 99Statins »»Very effective in lowering LDL (“bad”) cholesterol levels »»Safe for most people »»Rare side effects to watch for are liver and muscle problems 99Bile Acid Sequestrants (seh-KWES-trants) »»Help lower LDL cholesterol levels »»Sometimes prescribed with statins »»Not usually prescribed as the only »»When used with a statin, may increase the chance of muscle problems 99Ezetimibe »»Lowers LDL cholesterol »»May be used with statins or alone »»Acts within the intestine to block cholesterol absorption When you are under treatment, you will be checked regularly to: 99Make sure your cholesterol level is in control 99Check for other health problems You may take medicines for other health problems. It is important that you take ALL medicines as prescribed by your doctor. The combination of medications may lower your risk for heart disease or heart attack. When trying to lower your cholesterol or keep it low, it is important to remember to follow your treatments for other conditions you may have such as high blood pressure. Get help with quitting smoking and losing weight if they are risk factors for you. medicine to lower cholesterol 99Nicotinic (Nick-o-tin-ick) Acid »»Lowers LDL cholesterol and triglycerides, and raises HDL (“good”) cholesterol »»Should only be used under a doctor’s supervision 99Fibrates »»Lower triglycerides »»May increase HDL (good) cholesterol levels M A N A G I N G C H O L E S T E R O L 14 FREQUENTLY ASKED QUESTIONS Q Do I need to worry about lowering my blood cholesterol now that I’m over 65? Yes. Older Americans have the nation’s highest rate of coronary heart disease (CHD) and can benefit greatly from lowering elevated cholesterol. Cholesterol lowering also has been shown to reduce the risk of strokes. For seniors who do not have heart disease, cholesterol lowering will reduce their high risk of developing CHD. Older Americans should have their total cholesterol and, if possible, their high density lipoprotein (HDL, the “good” cholesterol) tested once every five years. Older Americans should keep their cholesterol low by following an eating pattern lower in saturated fat, total fat, and cholesterol, being physically active, and maintaining a healthy weight. Q Should I be concerned about my child’s blood cholesterol? Yes. Everyone older than age 2 should care about cholesterol to reduce the risk of developing heart disease as an adult. Children as well as adults can improve the health of their hearts by following a low-saturated fat and low-cholesterol diet, avoiding obesity, and being physically active. Only children from families in which the father or grandfather has had heart disease at the age of 55 or younger, or the mother or grandmother has had heart disease at the age of 65 or younger, or in which a parent has high blood cholesterol (240 mg/dL or higher), should have their cholesterol levels 15 M A N A G I N G C H O L E S T E R O L tested. If a child from such a “high-risk” family has a high cholesterol level, it should be lowered under medical supervision, primarily through dietary changes and increased physical activity. Q How useful is it to know my cholesterol ratio? Although the cholesterol ratio can be a useful predictor of heart disease risk, especially in the elderly, it is more important for treatment purposes to know the value for each level separately because both LDL and HDL cholesterol separately affect your risk of heart disease and the levels of both may need to be improved by treatment. The ratio is useful if it helps you and your doctor keep the entire picture of your LDL and HDL levels in mind, but it should not take the place of knowing your separate LDL and HDL levels. Q What is a heart-healthy diet? A heart-healthy diet emphasizes foods low in saturated fat, total fat, and cholesterol to help lower blood cholesterol. This is the recommended eating pattern for Americans older than 2: »»Less than 10 percent of calories from saturated fat; »»An average of 30 percent of calories or less from total fat; and »»Less than 300 mg a day of dietary cholesterol. Saturated fat increases blood cholesterol more than anything else you eat, so choose foods low in saturated fat to reduce blood cholesterol. If you are overweight, losing weight is important for lowering blood cholesterol. Being physically active also helps improve blood cholesterol levels because it can raise HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol, as well as help you lose weight, lower your blood pressure and improve the fitness of your heart and blood vessels. Q Q In a cholesterol-lowering eating pattern, is it healthier to eat butter or margarine? Use butter sparingly—opt for buttery-tasting spreads or better yet, extra virgin olive oil. In lieu of stick margarine, which is packed with trans fats, you can choose from a delicious array of “tubbed” spreads like Smart Balance. Whatever alternative you My last cholesterol level was within my goal. Does that mean I do not have to worry about my cholesterol any more? High cholesterol and heart disease are not cured but are only controlled by diet and drug therapy. Stopping your treatment quickly returns your cholesterol to the level that existed before therapy was started. M A N A G I N G C H O L E S T E R O L 16 choose, be sure to check the label to ensure that it lists “0” grams of trans fat and is free of “partially hydrogenated oil.” Q Source: Dr. Ann’s Eat Right For Life Yes. Young adults 20 years of age and older should have their cholesterol measured. Studies have shown that the buildup of plaque in the arteries that supply the heart begins in late adolescence and early adulthood, and a cholesterol level measured at age 22 predicts the risk of a heart attack over the following 30 to 40 years. Waiting until midlife to measure and lower cholesterol reduces the benefit that can be obtained. Checking your cholesterol and discussing it with your doctor can help you make lifestyle changes—eating right, being physically active, and controlling weight—to maintain good health now and prevent heart disease later in life. Q How does smoking affect my cholesterol? Smoking has several harmful effects on cholesterol. Smoking reduces HDL (“good”) cholesterol and in all likelihood changes LDL (“bad”) cholesterol to a form that promotes the buildup of deposits in the walls of the coronary arteries. In addition, smoking has harmful effects on the heart and blood vessels. In these ways, smoking substantially raises the risk for coronary heart disease if you are healthy and multiplies that risk many more times if you have other risk factors such as high blood cholesterol. All in all, smoking is the leading preventable cause of death. 17 M A N A G I N G C H O L E S T E R O L I’m young and healthy. Do I need to have my cholesterol checked? Questions About Cholesterol Testing NO MATTER WHICH TESTING SYSTEM IS USED, YOU MAY WANT TO ASK: 99What is being measured—total cholesterol, HDL cholesterol, LDL cholesterol, and/or triglycerides? 99Do I need to fast before the test? 99How long will it take to get the test results? 99Will someone be available to explain the results and whether I need further testing? 99Will I receive educational materials with my test results? 99How reliable are the results? Is the lab certified? The accuracy and reliability of cholesterol tests vary from lab to lab. Labs participating in the U.S. Centers for Disease Control and Prevention (CDC) standardization testing should be used. M ANAGING CHOLESTEROL The information contained in this guide is based on the best health information available and has been reviewed for accuracy. This 170 0 2 M A R C Y S T R E E T, S U I T E 14 0 O M A H A , N E 6 8118 | 4 0 2- 8 27- 3 59 0 welcoa.org information is not intended to replace the advice of your healthcare provider. If you have any questions about managing your own health and/or seeking medical care, please contact a medical professional. © 2 0 16 W E L L N E S S C O U N C I L O F A M E R I C A • I N F O R M A T I O N M A Y N O T B E R E P R O D U C E D , C O P I E D , C I T E D , O R C I R C U L AT E D I N A N Y P R I N T E D O R E L E C T R O N I C F O R M W I T H O U T W R I T T E N P E R M I S S I O N FR O M T H E P U B L I S H E R . 509
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