Professional Documents
Culture Documents
Reduce
Cholesterol For
A Healthier Heart
This information is not meant to conflict with your doctors advice, which you
should obtain before making any major changes in your lifestyle.
Coronary heart disease is the leading cause of death in the United States. Unless you
have a congenital heart defect, the single factor most affecting your hearts health and
whether or not you will develop coronary heart disease, is your blood cholesterol level.
Although men are most at risk, women should also be concerned about their cholesterol
levels, especially women past menopause. Heart disease is still a major cause of death in
women.
You can lower your cholesterol levels and decrease the risk of heart disease easily,
without drugs, in a fairly short period of time by making appropriate lifestyle changes.
Before you can make these necessary changes, its important to understand what
cholesterol is and why it can be deadly when high levels are found in the blood. To
better understand, and start on the road to a healthy heart and lower cholesterol, lets
define our terms:
Cholesterol: According to the American Heart Association, cholesterol is a wax-like fat
found in all the cells in the human body. It is a vital constituent of cell membranes and
nerve fibers, and also serves as a building block for many hormones and important
tissues. The liver produces cholesterol and it is found in certain foods. Having too much
cholesterol in your body can be very dangerous.
Lipoproteins: In the bloodstream, cholesterol is transported to and from the cells on
special carriers called lipoproteins. There are different kinds of lipo-proteins: low
density lipoprotein (LDL) and high density lipoprotein (HDL):
Low Density Lipoprotein (LDL)The Bad Cholesterol: LDL is the primary carrier of cholesterol
in the blood. If you have too much LDL, it can build up a plaque-like substance in the
arteries, and eventually create a blood clot or barrier that stops the flow of blood. If this
happens near the heart, a heart attack results. If it occurs closer to the brain, a stroke. This is
called atherosclerosis or heart disease.
High Density Lipoprotein (HDL)The Good Cholesterol: About one fourth of blood
cholesterol is carried by a different kind of lipoprotein: HDL. The experts dont always agree
on how HDL works. Some think HDL carries the cholesterol away from the arteries and back
to the liver where the body eliminates it. Others think HDL acts as a scavenger, removing
excess cholesterol and fat from artherosclerotic clots, slowing their growth. What is not
disputed is that high levels of HDL lower the risk of heart attack, and conversely, low levels
of HDL increase the risk. In summary, the goal is to have low levels of low density lipoprotein
and high levels of high density lipoproteins.
Tryglycerides: This is the fat in your blood. It comes from the food we eat, but it is also
produced by the body. People with heart disease have high triglyceride levels. But not
everyone with high tryglyceride levels have heart disease. To reduce the risk of heart
attack, it is important to maintain low levels of tryglycerides.
Saturated Fat: The American Heart Association believes that saturated fat is the main
dietary culprit in raising blood cholesterol. The degree of saturation in saturated,
polyunsaturated and monounsaturated fats and oils depends on how many hydrogen
atoms are in the chemical chain. The more saturated a fat, the harder it is and the more
cholesterol it will form in the body. Animal fats, hydrogenated shortenings and
margarine, and palm and coconut oils are all saturated fats, which stimulate the
production of low-density lipoprotein (bad cholesterol) and raise total cholesterol levels.
Polyunsaturated Fat: Polyunsaturated fats come from vegetables or seeds, and include
safflower, corn, soybean, cotton seed, sesame, walnut, and sunflower oils. They lower
LDL and serum cholesterol levels, but use them in moderation. Too-plentiful use of
polyunsaturated fats can lower beneficial HDL and boost tryglycerides.
Monounsaturated Fat: Monounsaturated fats lower total cholesterol and LDL levels as
effectively as polyunsaturated fats without lowering HDL or raising tryglycerides. They
are found in canola and olive oil, and should be added to the diet in a ten- to fifteen
percent ratio.
Use only poly- or monounsaturated oils, and in limited amounts. Many margarines
and spreads are made from these oils and should be used instead of spreads made from
saturated fats, such as butter, lard or hydrogenated shortenings.
Cholesterol Levels
Less than 200 milligrams per deciliter
200-239 milligrams per deciliter
240 and over
Good
Borderline
High
LDL Levels
Less than 130 milligrams per deciliter
130-159 milligrams per deciliter
160 or higher
Good
Borderline
High
HDL Levels
40-50 milligrams per deciliter
50-60 milligrams per deciliter
Less than 35 milligrams per deciliter
Average Male
Average Woman
Low
the dosage of fish oil in relation to other kinds of polyunsaturated fats, not the absolute
amount of fish oil consumed. So do not alter the amounts of polyunsaturates in your
diet when you add fish oil.
Several studies indicate the body converts the eight percent linoletic acid in liquid
soybean oil into the same omega-3 fatty acids as those found in fish oils. Another
vegetable oil containing about ten percent linoleic acid is canola oil. Evening primrose
oil contains about nine percent gamma linolenic acid, which lowers cholesterol and LDL.
Evening primrose oil can be purchased in capsule form at the health food store.
Recommended dosage: one gram per meal.
eaten daily as a main meal, as a soup, or tossed into salads will make your cholesterol
levels plummet. Plus their versatility makes it easy to eat plenty. And dont forget
apples, which contain the water-soluble fiber pectin.
Keep hydrated by drinking at least eight glasses of water a day. You dont have to
start with the full eight glasses. You can start to increase your water consumption over
the period of a week to let your body adjust. See whats right for you, but start today.
never too late to quit. Compared to those who continued to smoke, people in their midfifties or older who quit dramatically reduced and even halved their risk of heart attacks.
a beneficial effect on the cardiovascular system. Pet owners with heart conditions have
half the mortality rate as those without pets.
18. Exercise!
Regular aerobic exercise provides protection against heart disease by conditioning
the heart and circulatory system. It also improves the oxygen efficiency of the heart,
lungs and muscles. And it reduces other risk factors, such as high blood pressure, high
cholesterol and LDL levels, and alleviating depression. Exercise at least three times a
week for a minimum of 20 minutes at your training heart rate, which is 85 percent of the
maximum heart rate based on your age.
Avoid highly aggressive or competitive exerciseits stressful and can injure the
body. The best aerobic exercises are brisk walking, swimming, stationary cycling or
outdoor bicycling, cross-country skiing, rowing, and aerobic dance. Exercises such as
yoga and tai chi provide spiritual and emotional boosts as well as beneficial exercise for
the body.
Affirmations
The final chapter explains how to use the following affirmations as self-talk and how
to include them in a self-hypnosis format for daily mind programming.
A healthy heart is now my reality. Every day, I am healthier and healthier.
I now use the unlimited power of my mind to reduce my cholesterol level.
Consciously and subconsciously, I choose perfect health.
I know how to relax completely and release tension from my body and mind.
My positive, loving attitude keeps my heart healthy.
Every day in every way, I love and care about my heart, my body and myself more and more.
I exercise my body regularly to keep my heart healthy.
My body knows exactly what it needs to stay healthy.
I eat only healthy foods.
I eat more fiber, fruits, and vegetables.
I avoid cholesterol, fat and sugar.
I visualize perfect health.
I maintain a state of calmness and tranquility.