STRONG HEART
Elevated cholesterol and triglycerides are significant risk factors for developing cardiovascular diseases, including heart disease and stroke. Here is information on these issues and strategies for their management:
Elevated Cholesterol
Cholesterol is a type of fat found in the blood and comes from two sources: production in the body (liver) and diet. There are different types of cholesterol, including:
- Low-Density Lipoprotein (LDL) Cholesterol: Often referred to as “bad” cholesterol because high levels can lead to the buildup of plaques in the arteries, which can cause atherosclerosis.
- High-Density Lipoprotein (HDL) Cholesterol: Known as “good” cholesterol because it helps remove LDL cholesterol from the bloodstream.
Strategies for managing elevated cholesterol:
Healthy Diet:
Reduce intake of saturated and trans fats: Found in red meat, full-fat dairy products, and processed foods.
Increase intake of healthy fats: Such as those in olive oil, avocados, and nuts.
Eat more fiber: Vegetables, fruits, and whole grains can help lower LDL cholesterol.Regular Exercise:
Exercise can help raise HDL cholesterol and lower LDL cholesterol and triglycerides.
Smoking Cessation:
Smoking lowers HDL cholesterol levels and increases the risk of heart disease.
Weight Management:
Maintaining a healthy weight can help normalize cholesterol levels.
Medications:
If lifestyle changes are insufficient, a doctor may recommend cholesterol-lowering medications.
Elevated Triglycerides
Triglycerides are a type of fat in the blood that can contribute to cardiovascular disease when levels are elevated.
Strategies for managing elevated triglycerides:
Healthy Diet:
Reduce intake of sugar and refined carbohydrates: Such as white bread, pastries, and sugary drinks.
Limit alcohol consumption: Excessive alcohol intake can raise triglyceride levels.
Eat more omega-3 fatty acids: Found in fish like salmon and sardines.Regular Exercise:
Regular exercise can help lower triglycerides and improve overall heart health.
Weight Management:
Losing weight can significantly reduce triglyceride levels.
Smoking Cessation:
Smoking can negatively impact triglyceride levels.
Medications:
If lifestyle changes are not sufficient, a doctor may prescribe medications to lower triglycerides.
Tips for both conditions:
- Regular monitoring of cholesterol and triglyceride levels through medical check-ups.
- Consulting with a healthcare professional for personalized advice and possible therapies.
- Managing elevated cholesterol and triglycerides is crucial for preventing cardiovascular diseases and maintaining overall health.
Cholesterol Values
Total Cholesterol:
Normal value: less than 200 mg/dL (milligrams per deciliter)
Values between 200-239 mg/dL may be at the borderline between normal and elevated levels.
Values 240 mg/dL or higher are considered high.
Low-Density Lipoprotein (LDL) Cholesterol:
Often referred to as “bad” cholesterol because high levels can increase the risk of heart disease.
Normal value: less than 100 mg/dL
Values between 100-129 mg/dL are generally considered acceptable, while 130-159 mg/dL are borderline high.
Values 160 mg/dL or higher are considered high.
High-Density Lipoprotein (HDL) Cholesterol:
Known as “good” cholesterol because it helps remove LDL cholesterol from the bloodstream.
Normal value:
Men: more than 40 mg/dL
Women: more than 50 mg/dL
Values below these levels may increase the risk of cardiovascular diseases.
Triglycerides:
Normal value: less than 150 mg/dL
Values between 150-199 mg/dL are considered borderline high.
Values 200 mg/dL or higher are considered high.
