When last we met, the topic was cholesterol and its role in our bodies. On the one hand, it was necessary and beneficial in helping form cell membranes, some hormones and more. But on the other hand, it’s thick, waxy nature also helps to narrow arteries in a process called atherosclerosis — literally, a hardening of the arteries. Having left you with the problem, we follow up with the solution. Pretty good strategy, isn’t it?
Most of us know that heart disease and stroke are the number one killers in North America. But did you know that more than half of all first-time heart attacks are fatal? Didn’t think so. That is why we want to provide some ideas for avoiding the problem in the first place. Imagine what is happening as your arteries clog up with thick, waxy cholesterol: the walls thicken, narrowing the passage for blood, and demands on your heart increase as it must pump harder to keep blood flowing. That cannot be good for you!
The risk factors for heart disease and stroke include: - Having high blood cholesterol - Someone in the immediate family has high blood cholesterol - You smoke, have high blood pressure, diabetes… or all three!? High blood cholesterol means having an excess of the bad type of cholesterol (called LDL) in comparison to the good cholesterol (HDL). Where the first distributes fat to the body, the second soaks it up and takes it away.
Having decided to improve your chances at life, how do you go about reducing cholesterol? Knowing that saturated fats are the single biggest contributor to the problem is a good starting point. Unfortunately, saturated fats are also a key ingredient in many of our “convenient foods” lifestyle. Saturated fat is usually solid (or almost) at room temperature. These include all animal fats; palm and coconut oils are saturated vegetable oils; processed and fast foods also contain high levels. Saturated fats are the most unhealthy of all and they make the body produce more cholesterol. The amount of cholesterol in a food is not as important as the amount of saturated fat.
Can you feel the arteries narrowing as you read this?
What to do, then? If you can recite the Canada Food Guide from memory, skip ahead to the end. Everyone else should read this next part carefully. It only takes six simple steps to improve your cholesterol levels and reduce your chances of heart disease and stroke:
- Reduce all added fats: keep it to 3-6 teaspoons or less per day in food and for cooking. - Eat more whole grain products: try the whole grain bread, a bagel or pita, brown rice more often instead of granola, croissants and doughnuts. - Eat more vegetables and fruit: try them as snacks instead of processed and junk foods. - Choose lower fat milk products: skim is the best choice, but 1% is certainly better than 2%, or whole milk. - Select smaller, leaner cuts of meat and alternatives: try baked beans, chick peas or lentils as protein a couple of times per week instead of meat. - Limit high fat snacks and desserts. You already know how to do this. You probably should hear the whole truth… there are more than six. You might also cut out smoking, be active for half an hour or more every day, and control your weight. Good luck, be healthy for your own good. — 30 — Call-out: “Can you feel the arteries narrowing as you read this?”