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September is National Cholesterol Awareness Month:
Cholesterol is a fat-like substance that is produced by the body, but is also found in many foods. If the amount of cholesterol circulating in your body becomes excessive, it can build up in the walls of your arteries. Over time, this fatty buildup causes the arteries to narrow and, therefore, restricts the amount of blood that is able to pass through them. Because blood carries oxygen to all vital organs, such as the heart, it is important that the body's arteries remain sufficiently open.
High blood cholesterol is a major risk factor for heart disease, which is the number one killer of men and women in the United States, according to the National Institutes of Health. Because high blood cholesterol does not produce symptoms, many people are unaware that their cholesterol levels are too high. The NIH also recommends having your cholesterol levels checked at least every 5 years, or more frequently if recommended by your physician.
If your blood cholesterol levels are determined to be too high, your physician may prescribe medication. He/she is also likely to emphasize several lifestyle changes, such as:
- Lose excess weight
- Maintain a diet that is low in saturated fat and cholesterol
- Start a program of regular aerobic exercise
- Stop smoking
- Restrict or avoid alcohol
- Learn to manage daily stress
These lifestyle changes are beneficial in reducing one's cholesterol levels, but also the risks of heart disease and stroke.
The importance of regular exercise:
Regular exercise promotes weight loss as well as stress reduction. Exercises that are moderately intensive will raise your heart rate (pulse) to a level that challenges your cardiovascular system, but should not overstress the body. Brisk walking is an example of a moderately intensive exercise that has great physiological benefits, and can be done almost anywhere and anytime. You should try to be physically active for 30 minutes on most, if not all, days.
Nutritional tips:
By reading the nutrition labels on packaged foods and identifying items that are high in saturated fat and cholesterol, you can make smart decisions about which foods offer the greatest nutritional benefit. Good choices include foods that are low in saturated fat, such as low-fat (1%) or fat-free dairy products, lean meats, fish, skinless poultry, whole grain foods, fruits and vegetables.
If you are working to reduce your cholesterol levels and would like to have our staff assist you, consider scheduling an individualized fitness and/or nutritional consultation. Additional information about these services is available by calling HealthWorks at 599-2515.
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