Heart disease has been the focus of this four part series – in particular, the lifestyle choices we make that put us in danger of developing life-threatening conditions. We have seen that it is not only men who need to worry – women must be vigilant, too, and not least about the cholesterol level in their blood.
Heart disease has been the focus of this four part series – in particular, the lifestyle choices we make that put us in danger of developing life-threatening conditions. We have seen that it is not only men who need to worry – women must be vigilant, too, and not least about the cholesterol level in their blood.
If you head into your local grocery store, you will find various types of margarine labelled as "low-cholesterol" or "cholesterol-free".
The marketing material on the oats porridge box also suggests that eating the product regularly will lower cholesterol.
Cholesterol is commonly known as the "silent killer". All this leads one to believe that cholesterol must be a bad thing. Cholesterol is, in fact, a natural part of the body, and we cannot do without it. It is a building block for the protective covering around nerve cells, for a start.
Examining cholesterol
Cholesterol comprises a number of molecules.
If you go for a "full blood lipid profile" test, the level of each of these is reported on.
High-density lipoprotein (HDL) is a large molecule, made up of lipids (fats) and protein. This is the "good" cholesterol and it is good to have a high value of this molecule.
Low-density lipoprotein (LDL) is a small molecule and is the "bad" cholesterol. The lower your value for this one the better. LDL can damage the interior wall of your arteries, causing scars which then result in fat molecules being trapped and blockages developing.
Triglycerides are molecules of fat in the bloodstream that will later be converted into cholesterol. There are more triglycerides in your blood after you have eaten a meal. A high triglyceride level after fasting obviously presents a problem because these are fat molecules that could be trapped to form plaque.
Then there is "total cholesterol".
This is the value you would get if you did a pin-prick test: it will not tell you what your HDL and LDL are; it just gives you a total.
Discuss a full blood lipid profile" test with your medical practitioner, and once you have received your test results, discuss any really high measures with them and agree on a course of action together.
If you have never had your cholesterol checked, now is the time, because a test now could save your life.
Cholesterol is not necessarily a bad thing; we must have some to survive. But, too much of it, like most things, is most definitely a danger.
How can high cholesterol be treated?
There are two routes: cholesterol is very effectively treated via prescription of cholesterol-lowering drugs; alternatively there are lifestyle adaptations that can be made.
Changes to your diet, such as reducing or eliminating the use of butter and red meat, are effective at lowering cholesterol.
Aerobic activity, such as regular walking, jogging, cycling or swimming, has also been shown to positively affect cholesterol levels.
Resistance training is less conclusive (and I am currently engaged in PhD-level research on this very topic).
Eating patterns
If your cholesterol level is linked to a genetic predisposition, it is usually recommended that a drug regimen is undertaken.
However if your high levels relate to lifestyle habits, then changes to your diet and activity level can make a really positive impact on this highly dangerous risk factor.
Choosing the reduced fat versions of milk, yoghurt and margarine, for instance, are very important as a positive dietary change – and are effective at reducing cholesterol levels in the bloodstream.
If you eat red meat, it is important to choose lean cuts and to remove any visible fat.
Ensuring that your diet contains plenty of wholegrain and cereals is another positive step toward reducing cholesterol.
Positive habits
Being sedentary or inactive has a very negative effect on the body and your overall health, but particularly on heart health.
Without too much effort, you can easily make some sustainable changes to your habitual daily routine:
- What about walking to the furthest toilet in your office building, rather than the one right next to your office?
- Or taking a short stroll at lunchtime or teatime, rather than just sitting?
- If your building has a lift, don’t use it – take the stairs.
- If you are going shopping, park at the far end of the parking and walk and carry your grocery bags back to the car – that builds muscle.
* Janet Viljoen is a researcher in the Department of Human Kinetics and Ergonomics, Rhodes University. This is the last in a four-part series on heart health.
