Download I began my Cholesterol Report by documenting beginning figures

April 21, 2006
Cholesterol Reduction With Out Medication
Biology Project
Action, Research, & Results
I began my Cholesterol Report by documenting beginning figures of cholesterol and
blood pressure levels, charting my weight and measurements and setting some guidelines
and goals. I committed to do a physical workout a minimum of three days per week and
began that process in February by weighing in and taking my measurements at “Curves”
the workout facility for women. In doing this I would have a definite starting point and
someone to hold me accountable for results. I worked out about 45 minutes each session
or walked a minimum of 2.5 miles per day, three to four days per week on my lunch
hours.
I made a change in my diet by eating, less fats and carbohydrates, and more proteins. I
cut way back on cheese, eggs, bacon, and bread products. I increased eating foods higher
in fiber, fruits, vegetables, lean meats, and added oatmeal as a daily item for breakfast. I
rarely ate bread products and if I did I consumed whole grain products, ones that were
high in fiber. I did fairly well on the diet plan until the last six weeks when life was more
stressful and busy for me, then, I veered off and ate whatever looked good. That was
probably a bad choice which will show in the results not being as low as possible.
My blood pressure was high when I began the project so I committed to find ways to help
bring it down. I thought stress was the major culprit for keeping it elevated so I initiated
some ways to help me relax. I signed up for a ballroom dance class, began playing music
to go to sleep, getting to bed earlier, taking warm bathes and relaxing in a hot tub,
walking, allowing more time to have fun with friends, and choosing not to worry about
details of life.
During the project I took some time to talk with my Mother to see just what our family
history was in the area of cholesterol, high blood pressure, and heart disease. I learned
that most of our family members did not have documented high cholesterol probably due
to doctors not checking it as closely in the past. My brother had elevated cholesterol
levels and he found Red Rice Yeast to be effective in helping to control the cholesterol
levels. My mother does take medication for high blood pressure, but we knew of no
other family members. Our family does have some history of heart problems, but that is
mainly in the grandparents and great grandparents when they reached their late seventies
and eighties. The heart disease was probably due to smoking, foods high in fats,
excessive weight and aging.
I did research about cholesterol and high blood pressure through the internet. Cholesterol
has a good and bad side. It can be good because it is needed for certain body functions
such as; digesting fats, making hormones, building cell walls and various other functions.
Cholesterol also has an evil side, when there are excessive amounts it can injure blood
vessels and cause heart attacks and strokes. The bloodstream carries cholesterol in
particles called lipoproteins and delivers it to body tissues to be used, stored or excreted.
Two types of lipoproteins and the amount we carry in our blood are main factors in heart
disease risk:
 Low-Density Lipoprotein (LDL) Bad cholesterol which is carried into the
bloodstream and is the main cause of fatty plaque buildup in arteries. High
levels of LDL increase the risk for heart disease.
 High-Density Lipoprotein (HDL) Good cholesterol that the blood carries
back to the liver where it can be eliminated. This type of cholesterol can
prevent plaque buildup in arteries. High levels of HDL will help prevent
heart disease.
One of the main ways LDL cholesterol levels can become elevated is from a diet that is
too high in saturated fats found in animal products. Saturated fat raises LDL levels more
than anything else in the diet. Several other factors effect cholesterol levels such as:
 Heredity – High cholesterol runs in families
 Weight – excess weight tends to increase cholesterol levels
 Exercise – this can lower LDL, but also increase HDL which is good
 Age & Gender – levels rise with age. Women’s risk increases after
menopause
 Stress – studies point to stress being a contributing factor
Cholesterol levels are determined through a blood test.
 Desirable cholesterol: Total less than 200, LDL lower than 130, HDL 60
and higher
 Borderline high cholesterol: Total 200 to 239, LDL 130 to 159
 High cholesterol: Total greater than 240, LDL 160 or higher, HDL lower
than 40
Doctors usually begin treatment for high cholesterol with a change of diet, increase in
exercise and weight loss to bring the levels down. To change your diet you should:
 Avoid foods high in fats, such as fatty red meats, butter, lard and tropical
oils
 Replace animal fats with vegetable oils and olive oils
 Eat low fat foods such as, fruits, vegetables, lean meats, whole grains, fat
free or low fat milk products
If diet and exercise don’t work or if the cholesterol is at a life threatening level then
doctors may choose to use drugs. The most widely used drugs are the “Statin” drugs.
They have a great impact with minimal side effects. These drugs include Mevacor,
Lescol, Pravachol, Zocor, Baycol, and Lipitor. Other drugs used for treatment are
Niacin, Resins, Fibric Acid and Asprin.
High blood pressure weakens the artery walls which can already be stiffened and
narrowed by cholesterol plaques. As the heart is overworked, the blood pressure will
continue to rise. This increase will cause the left ventricle of the heart to work even
harder which can cause heart failures, electrical system problems and trigger arrhythmias.
Drugs are commonly used to treat high blood pressure. Recently alternative forms of
treatment have been found through natural means in the use of minerals such as calcium,
potassium and magnesium.
Blood Pressure Graph
160
140
120
100
BP Diastole
BP Systole
80
60
40
20
0
Feb-06
Mar-06
Apr-06
152/94
120/72
140/90
Final
119/75
Blood Pressure
Cholesterol Graph
250
200
150
Total Cholesterol
HDL
100
LDL
50
0
Dec-05
Total 232
HDL 78
LDL 140
Jan-06
Feb-06
Mar-06
Total 215
HDL 89
LDL 123
Apr-06
Cholesterol
April 21, 2006
Cholesterol Reduction With Out Medication
Biology Project
Statement of Sharing
I found my Cholesterol Project to be successful in small ways.
 Total cholesterol dropped from 232 down to 215
 HDL Good Cholesterol rose from 71 to 89
 LDL Bad Cholesterol declined from 140 to 123
 My Blood Pressure dropped from 152/94 to 119/75
 Weight remained steady at about 134
 I learned what foods are healthier and why
 Made exercise a regular part of my day
 I converted fat into muscle, which will strengthen my body
 Found new ways to help eliminate stress from my life
I enjoyed time spent on my project. It has helped me to understand why I should be
concerned about my cholesterol and blood pressure levels. It also helped me to be
disciplined in these areas of my life. I found out that I love fresh foods much better than
prepared foods and exercise actually energizes me. The one bad habit I was unable to get
rid of is my love for dark chocolate, I reason that it is allowable due to the antioxidants
that are contained in dark chocolate that are good for people.