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What is cholesterol? |
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Cholesterol is a type of fat, which has both good and bad effects on the body. Your liver makes most of the cholesterol in your body while some also comes from foods such as egg, meat and dairy products. Your body uses cholesterol to make hormones and maintain nerve cells.
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Are there different types of cholesterol? |
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The body has two types of cholesterol - "good cholesterol" and "bad cholesterol", which is carried in the blood as packages called lipoproteins. Good cholesterol is carried by high-density lipoproteins (HDL), which remove cholesterol from the cells while bad cholesterol is carried by low-density lipoproteins (LDL), which delivers cholesterol to the cells. This is why too much LDL cholesterol is bad for the body, while the HDL form is good.
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Why is high cholesterol unhealthy? |
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While some cholesterol is needed for good health, too much cholesterol in your blood is not good. When your body has too much cholesterol, fat gets deposited along the inner wall of your blood vessels. The blood vessel walls thicken and the vessels become narrower (a condition called atherosclerosis). This change in the blood vessels reduces blood flow and can raise your risk of having a heart attack or stroke. Sometimes large deposits of cholesterol can completely block an artery. If an artery that supplies blood to your heart becomes blocked, a heart attack can occur. If an artery that supplies blood to your brain becomes blocked, a stroke can occur.
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How is cholesterol measured? |
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Checking the blood will tell you the cholesterol levels. The "good cholesterol" should be kept high while the "bad cholesterol" should be kept low. You can use the chart below to see if your total cholesterol is high. Consult your doctor regarding the normal values. |
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When should I start having my cholesterol level checked? |
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| Men aged 35 and older and women aged 45 and older should have their cholesterol checked periodically. Depending on what your cholesterol level is and what other risk factors for heart disease you have, you may need to have it checked more often. High cholesterol may run in families. Know your family history and discuss it with your doctor |
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How can I control my cholesterol level? |
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By eating right, exercising, and not smoking help to control your cholesterol levels. Your doctor will decide whether medicines are required. |
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What sort of foods are healthy choices? |
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You should eat food that is low in fat and cholesterol. Your physician will refer you to a dietician who will help in planning your diet. However some guidelines are helpful:
- Limit the amount of butter and margarine you eat
- Limit the use of oil and prefer sunflower, safflower, soybean, corn or olive oil
- Use egg white rather than whole egg
- Replace whole-milk dairy products with skimmed milk
- Amongst meat items, fish and chicken without the skin are preferable
- Avoid fatty desserts such as ice cream and cream-filled cakes
- Avoid fried foods, vending machine food and fast food
- Limit the amount of nuts you eat, especially nuts high in saturated fat
Eat plenty of fruits and vegetables (especially fresh fruits and leafy vegetables), beans and whole grains. The fiber in these foods helps lower cholesterol |
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How does exercise control cholesterol levels? |
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Exercise helps by keeping your weight down, decreasing your bad cholesterol and increasing your good cholesterol. A good exercise program includes aerobic exercises such as swimming, jogging, walking and bicycling. You should get 20 to 30 minutes of aerobic exercise at least every other day.
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