July 16, 2014 THE VILLADOM TIMES I • Page 13 Tips for understanding the complexities of cholesterol Cholesterol is in many ways considered a dirty word. While cholesterol is too complex to categorize easily, the widely known complications of high cholesterol make it easy to generalize cholesterol as something detrimental to human health. But there is more to cholesterol than meets the eye, and understanding this waxy substance can help men and women get a better idea of their overall health and what they need to do to be even healthier. Where does cholesterol come from? Cholesterol is produced by the body, but also comes from the food one eats. The human body makes all the cho- lesterol it needs and circulates that cholesterol through the blood. But foods, including meat, certain dairy products and poultry, also contain cholesterol, and the liver actually produces more cholesterol if one eats a diet that is high in saturated and trans fats. Why is cholesterol potentially dangerous? According to the National Heart, Lung, and Blood Institute, high blood cholesterol is a major risk factor for heart disease. If there is too much cholesterol in its blood, that excess cholesterol can form plaque in the walls of the arteries, gradually causing a hardening and narrowing of those arteries. Narrow arteries slow blood flow to the heart, which needs both the blood and the oxygen blood carries in order to function at full strength. If plaque buildup in the arterial walls slows or blocks off that blood flow, a heart attack may result. What is bad versus good? Many people are now aware that cholesterol is widely categorized as “bad” or “good,” but many of those same people may not know why that dis- tinction is so important. Cholesterol does not dissolve in the blood, so it must be transported through the bloodstream by carriers known as lipoproteins. There are two types of lipoproteins that perform this function: low-density lipo- proteins, or LDL, and high-density lipoproteins, or HDL. LDL is commonly referred to as “bad” cholesterol because it contributes to the buildup of plaque, the thick and hard deposits that can line the arterial walls and impede blood flow. HDL is the “good” cholesterol, as it helps remove LDL from the arteries. According to the American Heart Association, experts believe HDL gathers LDL before car- rying it away from the arteries and back to the liver, where it is ultimately broken and down and passed from the body. Healthy levels of HDL can protect against heart disease and stroke, while low levels of HDL are considered a major risk for heart disease. What affects cholesterol levels? Cholesterol levels are affected by lifestyle choices that can be controlled and additional factors that cannot be con- trolled. Diet: Diet is within one’s control, so bad cholesterol levels that increase because of diet are entirely prevent- able. A diet that is high in saturated fat is unhealthy, and the AHA recommends a diet that emphasizes fruits, veg- etables, whole grains, low-fat dairy products, poultry, fish, and nuts. Avoid red meat as much as possible and steer clear of sugary foods and beverages. Weight: Weight is another controllable risk factor for high cholesterol. Being overweight is a risk factor for a host of ailments, including high cholesterol and heart disease. Losing weight can lower LDL while increasing HDL, pro- viding the best of both worlds. Exercise: Regular physical activity can lower LDL and raise HDL levels. The AHA notes that 40 minutes of aero- bic exercise performed at moderate to vigorous intensity three to four times per week is enough to lower LDL and high blood pressure. Inactivity, on the other hand, is a major risk factor for heart disease. Age: Cholesterol levels rise as men and women age, which only highlights the emphasis adults must place on healthy lifestyle choices as they get older. Making healthy lifestyle choices will help combat the impact aging has on cholesterol levels. Gender: Gender is another uncontrollable factor that affects cholesterol levels. Before reaching the age of meno- pause, women have lower total cholesterol levels than men of the same age. After they reach the age of menopause, women’s LDL levels typically rise. Heredity: High blood cholesterol can run in families, so genes might be influencing the amount of cholesterol a body is making. How great is the risk of heart disease or heart attack? The more risk factors, including high LDL levels and factors listed above, one has, the greater the risk of devel- oping heart disease or having a heart attack. Those who already have heart disease are at greater risk for heart attack, and people with diabetes also have a more signifi- cant risk of developing heart disease. Monitoring cholesterol levels and making healthy life- style choices can greatly reduce the risk of heart disease and heart attack. More information about cholesterol is available at www.heart.org and www.nhlbi.nih.gov.