ABC's To A Healthy Life

Do you have High Cholesterol?  As we get older the the plaque that clogs our arteries often rises even if we take precautions. A cholesterol test at least ever 5 years should be a regular part of our health regimen.  More often if high risk factors are present.

If your LDL cholesterol is over 100 or total cholesterol is over 200 then with some lifestyle changes you could have it where it should be in 2 months with the right treatment.  You should almost always start with simple lifestyle modifications, you should see a change within 6 weeks  especially if you incorporate a supplement therapy with your lifestyle changes.

I want to outline some steps you should consider if you have a cholesterol problem.

I assume you have had a cholesterol assessment already. If not get your cholesterol assessment now.

1. Set a target.
When you know your number, then determine usually with your doctors help what your target level is. Your personal and family history of heart disease will help determine this number. You should also consider other cardiovascular risk factors, such as obesity, high blood pressure, diabetes, and smoking.

If you have at least 2 of the high risk factors your doctor will usual want to see your number around 70 LDL.  If your risk is moderate, an LDL level below  130 is generally OK.  160 is the level you should be targeting if no high risk factors are present.

2. Exercise.  Yes that’s a dirty word to some of us.
Regular activity can be fun. What about taking the kids or grand kids in a wheel barrow ride?  Sounds better than the gym any day. An increased heart rate will lowering LDL “bad” cholesterol as well as  raise HDL “good” cholesterol by up to 10%. The benefits come even with moderate exercise, such as brisk walking.

Walking 10,000 steps a day or 5 minutes every hour is a good target according to the experts. At least 5 days a week is recommended by most doctors.  Being consistent is very important.

3.  Increase your fiber intake.
Fruits and vegetables, including whole grains, are good sources of fiber and also heart-healthy antioxidants.  Here I differ from many experts in that I believe a fiber supplement is a better way to go because of the soluble and insoluble fiber.  Soluble fiber, acts like a little sponges absorbing cholesterol in the digestive tract. We can introduce you to the best fiber supplement bar none if you contact us. Good sources of soluble fiber include dried beans, oats, and barley, as well as fiber products containing psyllium.

4.  Avoid saturated fat. (yes this is a do not)
Doctors used to think that the key to lowering high cholesterol was to cut back on eggs and other cholesterol-rich foods. This is not the case anymore. What we have discovered is our small intestine has receptors where cholesterol is absorbed and our cholesterol level is not completely dependant on our cholesterol intake but what happens in our gut.

One of the first things to do when you’re trying to lower your cholesterol level is to take saturated fat way down. The second thing to do is to start using ‘smart’ fats, like canola oil or olive oil instead of vegetable oil, butter, stick margarine, lard, or shortening.

5. Go fish.
Fish and fish oil are loaded with cholesterol-lowering omega-3 fatty acids. Here again I recommend supplements for high amounts and more consistency in our intake.  There is a lot of scientific evidence to support their use. An added benefit of using fish oil supplement is it has been shown in new born babies that they have increased brain activity if the mother has been using an omega-3 regimen.

You should consider eating fish two or three times a week. Salmon, tuna and sardines are excellent sources of theses omega-3′s.  Plant sources of omega-3s include soybeans, canola, flax seeds, walnuts, and their oils, but they don’t provide the same omega-3s as fish. The biggest heart benefits have been linked to omega-3s found in fish.

6. Moderate Red Wine Consumption
Not a good idea to start drinking if you don’t , but moderate consumption of red wine can raise levels of HDL “good” cholesterol by as much as 10%.  Doctors say up to one drink a day makes sense for women, up to two a day for men.

7. Drink green tea.
Research in both animals and humans has shown that green tea contains compounds (antioxidants) that can help lower LDL cholesterol. Replace sodas and sugary beverages for a healthy impact on your cardiovascular system. Up to a 4.5 % reduction in LDL cholesterol has been recorded.

8. Go Nutty.
Research shows a handful of nuts a day can reduce your cholesterol level.  Walnuts and almonds seem particularly beneficial. Remember nuts are high in calories.

9. Switch spreads.
Recent years have seen the introduction of margarine-like spreads and other foods fortified with cholesterol-lowering plant compounds known as stanols.

10. Don’t smoke.
Smoking lowers levels of HDL “good” cholesterol and is a major risk factor for heart disease.

11. Consider medication.
As a last resort and I know the experts don’t agree with me on this but considering all the side effects of these drugs and I won’t go int them here.  I believe the natural alternatives mentioned here and the supplements available with university documentation on the cholesterol lowering properties of the supplements; it  just makes sense to use the safer alternative. “Everyone should do the basics, like stopping smoking and losing weight,” Dr. Richman advises.

Recently I was consulting with several different clients from Canada and was confronted with the fact that they use a different measuring system there than what we used in the United States..
We had some difficulty understanding the severity of the cholesterol issue we were discussing because of this.
I hope this chart solves any issue there might be in this area.

The tables below will help you see how the two different ways of measuring relate to each other.

Here are some ratios that you can use to see how the two compare.

Total Cholesterol U.S.            Total Cholesterol Canada
Below 200 mg/dl                             below 5.2 mmol/L         Desirable
200-239 mg/dl                                5.2-6.2 mmol/L               Borderline
240 mg/dl and above                        Above 6.2 mmol/L         High

LDL Cholesterol U.S.              LDL Cholesterol Canada
Below 70 mg/dl                              Below 1.8 mmol/L           Optimal if at very high atvery risk for heart disease
Below 100 mg/dl                             Below 2.6 mmol/L          Optimal If at risk for heart disease
100-129 mg/dl                                 2.6-3.3 mmol/L               Near optimal
130-159 mg/dl                                3.3-4.1 mmol/L                Borderline high
160-189 mg/dl                                 4.1-4.9 mmol/L              High
190 mg/dl and above                       Above 4.9 mmol/L           Very high

HDL Cholesterol U.S.                   HDL Cholesterol Canada
Below 40 mg/dl (men)                       Below 1.8 mmol/L (men)              Poor
Below 50 mg/dl (men)                       Below 1.3 mmol/L (women)
50-59 mg/dl                                      1.3- 1.5 mmol/L                              Better
60 mg/dl and above                          1.6 mmol/L and above                  Best

Triglycerides U.S.                                 Triglycerides Canada
Below 150 mg/dl                                          below 1.7 mmol/L                 Desirable
150-199 mg/dl                                             1.7-2.2 mmol/L                    Borderline high
200-499 mg/dl                                            2.3-5.6 mmol/L                      High
500 mg/dl and above                               Above 5.6 mmol/L                 Very high

These conversions are based on US guidelines. They may differ slightly in Canada.

Because LDL Cholesterol has a major association with heart disease,
It’s the main focus of cholesterol lowering treatment. But it is not as simple as the chart may appear.
Your target LDL number can vary, depending on your underlying risk of heart disease.

As the chart indicates some people are at very high risk for heart disease. If you have had a heart attack or if you have diabetes or ceratoid or peripheral vascular disease, you’re at very high risk.

In addition, two or more of the following risk factors might also place you in the very high risk factor group.

• Smoking
  High blood pressure
  Low HDL cholesterol
  Family history of early heart disease
  Age older than 45 if you’re a man or 55 if you are a woman
  Elevated lipoprotein (a)

If you are dealing with a cholesterol problem or fear your numbers are to high this chart should serve as a guideline to either ease your concern or convince you to do something about your high numbers. I hope these tables help you answers your questions. There are many ways to deal with high cholesterol but I convinced the best way is with natural supplements.

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