Download Cholesterol and Blood Pressure Study Guide

Cholesterol
Cholesterol is a waxy substance that can be found in all parts of your body. It aids in the
production of cell membranes, some hormones, and vitamin D. The cholesterol in your body
comes from two sources: the foods you eat (anything that comes from an animal contains
cholesterol) and your liver makes cholesterol. Your body makes all the cholesterol your body
needs. Therefore, no additional cholesterol is needed from food.
Cholesterol and other fats are transported through the blood stream in the form of round
particles called lipoproteins. The two most commonly known lipoproteins are low-density
lipoproteins (LDL) and high-density lipoproteins (HDL).
What is LDL (low-density lipoprotein) cholesterol?
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Commonly known as the “bad” cholesterol
Contributes to the formation of plaque build-up in the arteries, known as
atherosclerosis
How to lower LDL levels?
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Avoid foods high in saturated fat, dietary cholesterol, and excess calories
Increase exercise
Maintain a healthy weight
What is HDL (high-density lipoprotein) cholesterol?
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Commonly known as the “good” cholesterol
Helps to remove cholesterol from the blood, preventing the fatty build up and
formation of plaque
How to raise HDL levels?
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Exercise for at 20 minutes three times a week
Avoid saturated fat intake
Decrease body weight
What causes high cholesterol?
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Sedentary lifestyle (playing video games and watching TV instead of participating in
vigorous exercise)
Diet
Obesity
Family history
Age
What are the symptoms of high cholesterol?
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There are none.
Why is high cholesterol harmful?
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Increases the individual’s chance of heart attack or stroke
How do you treat high cholesterol?
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Make lifestyle changes, such as eating foods that are low in saturated and trans fat.
Exercise
Medication
How do I prevent high cholesterol?
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Eat a diet that contains many low cholesterol foods: fruits, veggies, whole grains, beans,
fish
Eat diet that is low in saturated and trans fats.
Use lean meats and skinless poultry.
Instead of frying, try boiling, baking, roasting, poaching, steaming, or sautéing
Instead of whole milk, use low-fat, or nonfat milk
Look for snacks that are low in fat and cholesterol (Fruits, veggies, low-fat whole grain
crackers, plain unsalted popcorn or pretzels, gelatin, or low-fat yogurt
Exercise
Cholesterol Guidelines
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Below 200 = Desirable
200-240 = Borderline High
240 and up = High
Hypertension (High Blood Pressure)
You probably remember the routine from your last physical exam: A nurse wraps a cuff around
your upper arm, pumps the cuff full of air, and then lets the air out slowly while listening
through a stethoscope. Most likely, you don’t remember feeling anything – except perhaps
that odd sensation of the blood pounding in your arm! For most guys and girls, this is the only
time they think about their blood pressure. However, every person needs blood pressure to
live. Without it, blood wouldn’t be able to circulate through the body to carry oxygen and fuel
to vital organs.
What is blood pressure?
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The pressure your blood exerts against your blood vessel walls as your heart pumps.
What is a normal blood pressure?
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Blood pressure should be less than 120/80. The higher number (120) is called systolic
pressure. The lower, or bottom, number (80) is called diastolic.
Systolic – Represent the pressure at the peak of each heartbeat
Diastolic – Represents the pressure when the heart is resting between beats
What causes hypertension?
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Inherited from your family members
Obesity puts you at higher risk of having hypertension
People who drink or use illegal drugs
Lack of exercise
How is hypertension harmful?
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Adds to the workload of the heart and arteries, which causes them to not work the way
they should
Increased risk of heart attack, stroke, loss of vision, and atherosclerosis
What are the symptoms of hypertension?
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Most of the time there is no symptoms. Hypertension is often known as the “silent
killer” for that reason.
Severe hypertension can cause headaches, visual changes, dizziness, nosebleeds and
nausea
How is hypertension treated?
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Make lifestyles changes, such as eating less fat and salt, avoiding alcohol and cigarettes,
and getting plenty of exercise
Medication
How can I prevent hypertension?
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Maintain a normal weight for your weight
Exercise regularly
Eat a healthy diet that includes mostly whole grains, low-fat dairy products, fruits,
and vegetables
Don’t smoke
Keep your stress levels in check
Decrease your sodium intake
Avoid drinking too much alcohol
Have your blood pressure checked regularly