Fitness focus The good, the bad, the ugly

By now most of us
understand that high
cholesterol is unhealthy,
and that all cholesterol is
not bad.

Cholesterol is needed
to make certain hormones
and other substances
that assist in
digestion. Low-density
lipoprotein, or LDL, is
known as bad cholesterol.
High-density
lipoprotein, or HDL, is
known as good cholesterol.
HDL carries
cholesterol to your liver
and removes it from your
body. Triglycerides
carry the fat through
the bloodstream. Too
much of the wrong kind
of cholesterol (LDL and
triglycerides) can lead
to a buildup of plaque in
the arteries, which can
increase the risk of heart
disease.

Often the first reaction
to a diagnosis of
high cholesterol is to
get medication. It is
important to know your
total cholesterol number
along with the breakdown
of the good (HDL),
the bad (LDL) and the
ugly (triglycerides).
When you get those
blood test results, read
and review them with
your physician. It's
important to understand
these numbers and work
on a solution together,
starting with lifestyle
changes.

There are factors beyond
our control that can
affect cholesterol levels,
such as family history of
heart disease, age and
sex (for men, the age is
45 and older; women, 55
years and up).

However, generally
speaking, high cholesterol
is a lifestyle symptom
that can be controlled
and managed. Diet,
activity level and how
stress is managed are
all within our control.
These three factors are
the key to lowering cholesterol
through healthy
lifestyle changes.

Keep it simple. As a
general premise for overall
health and wellness,
you need to eat better,
move more and focus on
the things you can control.
Simple changes can
make a big difference.
Here are some pointers:
One of the biggest
things you can do is
lower your intake of
saturated fats, such as
butter and any fat found
on meats. Eating better
is not always eating less,
but about being selective
on how you fuel your
body.

Avoid hydrogenated
oils found in cookies,
pastries and baked
goods. Make it a point
to read labels. Often, the
healthiest foods fruits
and vegetables do not
have labels. Increase
your fiber intake through
foods like oatmeal,
whole grains and legumes.

Include soy and
Omega-3 oils like flaxseed
and fish oil. Consider
plant sterols found
in health food stores.
Avoid processed foods
that often contain hidden
saturated fats and excessive
sodium.

Some minerals like
magnesium, selenium
and L-carnitine have
been shown to lower
cholesterol. Talk to your
physician about testing
for mineral deficiencies to
determine what you may
be lacking.

Keep your weight in a
healthy range for your
age and sex. Exercise for
30 minutes a day. Recent
activity guidelines set
by the American College
of Sports Medicine
in conjunction with the
American Heart Association
advocate that
working out at moderate
levels in 10-minute
intervals, three times a
day, can have the same
cumulative effect as a 30-
minute session. Just keep
moving.

Stress often cannot
be avoided, whether it's
related to demands at the
office or caring for loved
ones at home. But how
you manage stress can
affect your overall health,
including your cholesterol.

Go for a walk, get a
massage or try alternative
medicines. Some
studies have even indicated
that therapies like
acupuncture can reduce
stress and, in turn, affect
your cholesterol.

The National Heart,
Lung and Blood Institute
offers a free online program
called TLC Therapeutic
Lifestyle Changes,
with a step-by-step guide
to follow. It is a useful
tool that can help incorporate
simple changes in
your life.

Lastly, there still may
be a need to use medication
along with lifestyle
changes. Work with your
physician to be sure you
are on the right track and
keep your physician informed
of your changes,
progress and concerns so
adjustments can be made
as needed.