More on Cholesterol

Continuing with our discussion from last week...let's talk a bit about the causes of high cholesterol. According to this article, there are primary and secondary causes that lead to elevated levels.

Primary Causes:

Genetics - If your parents, grandparents, brothers, or sisters have high cholesterol, you and your children may be at risk. Not really relevant for me. However, since genetics can be a cause of high cholesterol in young ppl AND since I don't see any other obvious indicators (such as weight or diet), then I'll be taking a look at solutions for this category as well as others in our next discussion.

Age & Sex - Women have a lower rate of high cholesterol, since before menopause they have lower cholesterol levels than men of the same age. However, as the women get older, their blood cholesterol levels rise until about 60 to 65 years old. After the age of 50, women often (but not always) have higher total cholesterol levels than men of the same age. Also, not really relevant for me.

Secondary Causes:

Weight - Excess weight tends to increase you LDL (bad) cholesterol level. I'm actually right where I should be for my height and age.

Diet - Fact: The average American man consumes about 360 milligrams of cholesterol a day -the average woman consumes about 220-260 milligrams a day. Compare these statistics with a maximum consumption of 300 milligrams per day. An egg contains about 300 milligrams of cholesterol – so if you eat an egg a day, you reached your maximum quota of cholesterol. This must be my problem. My diet seems like it should be healthy, but I must be overlooking something. This is where I plan to focus my greatest efforts.

Libations! - Alcohol is "good" because it increases HDL cholesterol (the good one). However, it does not decrease the bad or HDL cholesterol. Now the article goes on to discuss how alcohol does more harm than good...but I'm an everything in moderation type of gal. Let's just say that I'm going to try every other solution possible 1st, and then we'll get around to restricting the drank intake.

Smoking - Smoking reduces your good or HDL cholesterol and is linked to about 20% of deaths from heart disease. I don't smoke.

Stress - Stress in itself does not increase cholesterol levels. However, as one of the secondary causes of high cholesterol, it affects your mood and your eating habits. This could be a factor.

That's all for now. I'll delve into solutions in my next post.

Hi Guys! I'm soooo sorry for these long gaps in between my posts. I really am trying to do better, but I've been working like a slave! You will be happy to know that I am still working out 5 times a week, and I think that I really have made exercise a part of my lifestyle.

And yet...I have high cholesterol. I've had it since I was a teenager, and even though I eat vastly different than I did at that time...I just can't shake it. I'm not a HUGE meat eater, and when I do have meat, then it's rarely red meat. I do like the shellfish, though, so perhaps that's the problem. I'm not sure, but I do know that I'm going to have to do something different. A daily pill regimen is NOT what I'm trying to begin. That being said...I'm going to start a little series on diet and cholesterol.

Today we'll begin with 'What the hell is cholesterol?'

According to the American Heart Association: "Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. Cholesterol is an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease (which leads to heart attack) and for stroke."

Apparently there are some 'good' and some 'bad' types of cholesterol. My good cholesterol is just as it should be, but my bad levels are a tad bit high.

LDL (Bad) Cholesterol: When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (good) Cholesterol: About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Next time I'll talk more about what causes bad cholesterol levels and how to reverse it!

*singing* 'Stuck in the middle with yoouuuu...'

I'm stuck in a weird place right now. It's somewhere btwn knowing that I'm one of the flyy-est women around, and still feeling like I'm not quite enough. I can't really explain it, so I'm not really going to try. I'm just going to jump to what's important...taking my mind off the gap. Now my top ways to make myself smile include shopping and drinking. However, I'm going to try to keep things PG and budget friendly. Here are a few that I'm going to try today. Check out the rest of the options here.

- Plan Some Fun. Get out your calendar. Next do a search for things to do in your area. Local newspapers usually have a "What's Going On" section. Pick out your favorite 5 or 10 things. And remember the things you choose don't have to be big events. It can be as simple as taking a long drive in the country or going for a walk on the beach. Write them into your calendar. Invite someone to join you on some. For others go and meet some new people.

- Let Music Take You Higher. Turn on your favorite music and sing! Pull down the shades and dance. Rent a video on belly dancing. If you're in your car, you can still move a little to the music. Go for it! What do you care what other people think? Have fun with it! Sing, dance, play an instrument. Practice your favorite song and then go to karaoke and let the world hear your talent!

- Personal Spa and Relaxation Day. Include as many of these ideas as you like or have time for. Get a massage, pedicure, and haircut. Take a bubble bath with candles, music and champagne. Give yourself an egg-white or mud mask facial. Line up 2-3 movies to watch in bed while eating your favorite delights: ice cream, chocolate, whip cream, jello, popcorn, finger food hors d'oeuvre, and more. What else would you include to pamper yourself?

- Reach Out. Connect with friends and family. When was the last time you wrote and mailed an actual letter? Why not do it today? Or how about making some home made post cards with materials you have lying around the house. Cutout some pictures from magazines or from your photo collection and make a mini collage. Maybe just call one old friend from college or high school that you haven't talked to in forever. Or maybe you could visit a neighbor who might need some cheering up too! Bring some cookies!

Take the time to Talk To Your Partner, Get Tested, and Know Your Status!