By Judi Sheppard Missett
Despite decades of research and thousands of published articles on cholesterol, a recent study found that public awareness is clearly not up to speed. The American Heart Association has polled more than 1,100 adults over age 40 and found that fewer than 50 percent knew their personal cholesterol levels. Even more disturbing, 60 percent weren't aware that there are national guidelines on healthy cholesterol levels.
Starting with the basics, here are important cholesterol facts everyone should know:
Beginning at age 20, individuals should get a blood cholesterol screening every five years, and more frequently if your doctor recommends it. A fasting lipoprotein profile is the most accurate type of cholesterol screening; it measures HDL and LDL cholesterol, and triglyceride levels.
Health experts divide cholesterol levels into three ranges, as follows:
- Healthy: Under 200 milligrams/deciliter is desirable; 180 or lower is best
- Borderline-High: 200-239 mg/dl
- High: 240 mg/dl and higher
Individuals who fall in the Borderline-High range are encouraged to make lifestyle changes to avoid having a heart attack. Individuals in the High range are already in the danger zone for heart disease.
Your LDL/HDL ratio is as important as your total cholesterol number. HDL (high-density lipoprotein), also known as the "good" cholesterol, actually clears away excess cholesterol in the arteries. An LDL level under 100 mg/dl is ideal, as is an HDL level over 60 mg/dl. But if your numbers fall under 130 for LDL and over 40 for HDL you're in a healthy range.
Women experience greater drops in HDL than men as they age, with their levels dropping most drastically when they hit menopause. Regular exercise, which raises HDL, and a diet low in saturated fat, which lowers LDL, are the best ways to keep your ratio in a healthy range.
For optimum health, triglyceride levels should be less than 150 mg/dl.
Losing weight will lower your cholesterol.
Saturated fats and refined carbohydrates are the worst for raising blood cholesterol.
Some people simply can't escape genetics, even with proper exercise and a healthy diet. In these cases, doctors can prescribe cholesterol-lowering medicines.
High cholesterol appears to affect more than your heart. According to researchers at Harvard and Oxford universities, high LDL levels may also increase the risk of kidney dysfunction. Specifically, men with LDL levels over 195 may have twice the risk for kidney dysfunction as men whose LDL is less than 142.
Likewise, an Italian study at the University of Milan found that postmenopausal women with high LDL cholesterol (160 mg/dl or more) were twice as likely to have osteopenia, the precursor to osteoporosis, as women whose LDL was under 130.
As mentioned above, exercise raises HDL levels and clears excess cholesterol from your arteries. If working out seems daunting, start slowly by incorporating exercise into your regular activities. For example, use a set of light dumbbells to strengthen your upper body while you watch your favorite television shows. Do a set of squats, lunges and heel raises to strengthen your legs while you chat on the phone. Before getting out of bed in the morning, do some abdominal curls. Before turning in at night, do some gentle stretches to relax.
And last but not least, get your heart pumping by playing your favorite music and dancing around your living room.
Judi Sheppard Missett is CEO of Jazzercise Inc.
© 2004 Jazzercise, Inc. Distributed by the Tribune Media Services International.
