Mind Your Cholesterol Levels - UK Cholesterol Awareness Week

Did you just enjoy a packet of crunchy potato chips while watching a movie? Or eat a buttery sugar-rich almond cookie bought at the store? Before you take a further bite of the French fries served at your local fast food chain, take a moment and think about the kind of food you are eating. Eating high calorie junk food, rich in saturated fat, is a sure way of increasing cholesterol levels. If you are over the age of 35, then this can be a reason for the development of heart disease later in life.

To direct the public's attention towards high cholesterol and subsequent risk of heart disease, Heart UK has declared the week starting from September 13, 2010 as National Cholesterol Awareness week in the United Kingdom (UK). Heart UK is a cholesterol charity, which works to spread information about risks of developing heart disease from having unhealthy levels of cholesterol. It also supports research and training in the prevention and treatment of abnormal cholesterol levels resulting in heart disease.

With the aim that people's awareness on the subject should be increased, Heart UK has organised a series of events for the week, such as free cholesterol checks, conferences, radio programmes, reception and cholesterol testing for members of the House of Commons, recipes and competitions.

In a survey conducted by Kellogg, which is participating in the UK National Cholesterol Awareness Week, one in six people under the age of 35 have high unhealthy blood cholesterol levels.

In such a scenario, it is important to be aware of basic facts regarding cholesterol levels to keep heart disease at bay. If you already have high cholesterol, then you should take steps to reduce and maintain the optimal levels. The Heart UK is also trying to propagate information about the condition known as Familial Hypercholesterolaemia (FH), which is an inherited condition. For more information on Heart UK and the National Cholesterol Awareness Week UK, visit www.heartuk.org.uk

Basics of Cholesterol Levels

Cholesterol is a chemical, which is fatty and wax-like, found in the blood and body cells. The liver produces the cholesterol needed for our body. Some outside sources are also needed to maintain optimum levels. Cholesterol is necessary for the normal activities of the body. Its function is to help in making cell membranes producing hormones, Vitamin D and bile acids for digestion.

Cholesterols need to be carried through the blood in our body. Cholesterol is combined with proteins to form Lipoproteins, which is then transported in blood in the body.

Measures of blood cholesterol levels during blood tests are taken by consideration of total cholesterol level, two types of Lipoproteins LDL and HDL, and Triglycerides. Let's look at the characteristics of LDL and HDL.

• Low Density Lipoprotein (LDL) - LDL is also called "bad cholesterol". The higher the levels of LDL, the more risk of developing heart disease. This is because LDL is deposited in heart artery walls.
• High Density Lipoprotein (HDL) - HDL is the "good cholesterol" and protects against heart disease.

Cholesterol Levels Chart - How much is good?

Doctors recommend certain level of LDL and HDL in your body. A cholesterol levels chart can help you keep track of the recommended normal cholesterol levels that are needed to be at low risk from heart disease.

The cholesterol levels chart compiled from recommendations from The National Heart, Lung and Blood Institute (NHLBI) of the US Department for Health recommends that optimum LDL levels should be less than 100 milligrams (mg)/ decilitre (dL). An LDL level higher than 160 mg/dL is considered to belong to the high risk LDL category. Similarly, the NHLBI recommends that HDL levels should be greater than 40 mg/dL.

In the UK, blood cholesterol levels are measured in terms of millimoles per litre of blood or mmol/L. According to British guidelines, a low risk LDL cholesterol level is less than 3 mmol/L.

Here's a Cholesterol Levels Chart for desirable levels of LDL and GDL recommended in the UK.

How to Lower Cholesterol Levels through Diet

Let's take a look at how blood cholesterol levels can be controlled through food restrictions:

• Saturated fat is the villain behind the rise in LDL levels in the blood and should be restricted. Saturated fats come from animal sources. These are generally solid at room temperature. Saturated fats are also found in plant sources such as palm and coconut oil. Some food items, which are sources of saturated fat, are meat products, butter, pastries and biscuits.
• Transfats, also known as hydrogenated or partially hydrogenated oil, is also said to increase LDL levels. Transfats are contained in processed food sources such as cookies, cakes and French fries etc. Transfats should be totally avoided to reduce LDL and maintain normal cholesterol levels.
• Polyunsaturated fats and monounsaturated fats should substitute saturated fats. Both are liquid at room temperature. Some sources of monounsaturated fats are olive oil and peanut oil. Sunflower oil and sesame oil are examples of polyunsaturated fats. These types of fats can help in lowering LDL. While Monounsaturated fats can maintain optimal HDL, excess of polyunsaturated oil can lower HDL levels.
• Omega-3 fatty acids, which are a type of polyunsaturated fat, found in fish, flax seeds and walnut helps lower cholesterol levels.
• A diet rich in fibre content can help in reducing LDL. High fibre may be contained in beans, pulses, fruits and vegetables.

Regain Normal Cholesterol Levels through Weight Loss and Exercise

Normal Cholesterol levels can also be maintained by regular exercise and yoga. Weightless is key to bringing LDL levels down.

An integrated lifestyle change can help in controlling cholesterol levels and avoiding the risk of heart disease.

Continue to : Desired Atherosclerosis Treatment

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