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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? 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? Avoid foods high in saturated fat, dietary cholesterol, and excess calories Increase exercise Maintain a healthy weight What is HDL (high-density lipoprotein) cholesterol? 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? Exercise for at 20 minutes three times a week Avoid saturated fat intake Decrease body weight What causes high cholesterol? 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? There are none. Why is high cholesterol harmful? Increases the individual’s chance of heart attack or stroke How do you treat high cholesterol? Make lifestyle changes, such as eating foods that are low in saturated and trans fat. Exercise Medication How do I prevent high cholesterol? 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 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? The pressure your blood exerts against your blood vessel walls as your heart pumps. What is a normal blood pressure? 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? 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? 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? 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? 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? 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