What is blood cholesterol?
Cholesterol is a fat in the blood. Your body uses to make its cell membranes, vitamin D and some hormones. There are two types of cholesterol:
LDL (low density lipoprotein) - often called "bad" cholesterol because high levels of LDL cholesterol in the blood promotes the buildup of plaque on artery walls
HDL (high density lipoprotein) - called "good" cholesterol because it helps remove LDL cholesterol from the artery walls
Triglycerides are not cholesterol but another type of fat found in the blood. High levels of triglycerides are associated with overweight, excessive consumption of alcohol and diabetes. Your triglyceride level is usually measured at the same time as your cholesterol.
Cholesterol, heart disease and stroke
A high cholesterol is a major risk factor for heart disease and stroke. By lowering your cholesterol, you can significantly reduce your risk of heart disease and stroke. A high cholesterol can cause buildup of plaque along artery walls and narrowing - a process called atherosclerosis - which affects the blood flow to your heart and your body and increases your risk of circulation problems, disease heart and stroke.
Nine ways to properly control your cholesterol
1. Have your cholesterol. Ask your doctor to make sure that:
- You are a man of 40 years or more.
- You are a postmenopausal woman or aged 50 years or older.
- Waist circumference greater than 102 cm (40 inches) in men and 88 cm (35 inches) in women. For persons of - Chinese or South Asian, if your waist measures more than 90 cm (35 inches) in men and 80 cm (32 inches) in women.
- You have a family history of heart disease or stroke.
2. Reduce your fat intake between 20 and 35% of your daily caloric intake.
3. Choose healthy fats such as polyunsaturated and monounsaturated fats, which are found mainly in vegetable oils, nuts and fish.
4. Limit your intake of saturated fat to less than 7% of your total daily calories. Saturated fats are mainly found in red meat and dairy products high in fat.
5. Avoid trans fats - which are often found in foods made with fats or partially hydrogenated vegetable oil, margarine solids, fast foods and convenience foods. Trans fats raise the bad cholesterol and lower good cholesterol.
6. Use the Food Guide to Healthy Eating to plan healthier diet. Eat more vegetables, fruit and whole grains.
7. Use cooking methods low fat as oven, grill or steamed as much as possible and avoid frying.
8. Smoke-free. Smoking increases the bad cholesterol (LDL).
9. Be physically active. The Physical Activity Guide recommends that adults accumulate at least 150 minutes of moderate to vigorous physical activity per week, in 10-minute segments. Regular physical activity helps improve good cholesterol.
10. Achieve and maintain your weight at a healthy BMI. Be aware of your waist.
Overweight
If your weight is causing you problems, you're not alone. Over 60% of Canadian adults are overweight or obese, causing growing concern for this important risk factor associated with heart disease and stroke.
Achieving and maintaining a healthy weight, you can significantly reduce your risk of heart disease and stroke while controlling for other health problems such as hypertension, high cholesterol and diabetes.
But in our busy lives, it is not always easy to find time to eat a healthy diet and be active regularly. Here are three easy ways to help you maintain a healthy weight.
1. Make your self
Waist size
Men whose waist circumference greater than 102 cm (40 inches) and women whose waist circumference exceeds 88 cm (35 inches) are more likely to suffer from health problems like heart disease, the hypertension or diabetes. For persons of Chinese or South Asian, the risks are high even for a smaller waist: 90 cm (35 inches) for men and 80 cm (32 inches) for women. Find out how to measure your waistline.
BMI (Body Mass Index)
Another way to determine if you are in the healthy weight is to calculate your body mass index "(or BMI). BMI is the ratio between the size and weight allows you to associate an interval of several weight to a healthy weight rather than a single ideal. Find out if your weight makes you prone to diseases associated with obesity such as hypertension, hypercholesterolemia, diabetes, heart disease and stroke. Learn about your BMI .
2. Eat Healthy
In terms of power, the secret lies in the variety. Try a variety of nutritious foods that can prevent disease and have good taste. To create balanced meals with sensible portions, follow the Food Guide to Healthy Eating . For healthy recipes, visit our section ofrecipes .
3. Be physically active
There are several important reasons to incorporate physical activity into your life. This is a great way to maintain a healthy weight, reduce blood pressure, reduce cholesterol levels, manage stress and reduce the risk of heart disease and stroke. Foundation of heart disease recommends Canadians to integrate into their daily life. Just 30 minutes of physical activity most days of the week are sufficient.
Tips for maintaining a healthy weight:
- Eat healthily and do regular physical activity.
- Lose weight gradually. Achieving a healthy weight is a long term commitment.
- Avoid fad diets.
- Eat a diet with less saturated and trans fats and more vegetables and fruits, complex carbohydrates and fiber-rich foods such as cereals and bread made of whole wheat.
- Use less fat for cooking. Cook your food in the oven, on the grill, steamed in water or on the barbecue.
- Check the size of your portions. Divide your plate into four sections. Fill in three quarters of grains and vegetables and a quarter of meat or meat alternatives such as beans.
- If you tend to compensate by food, identify the source of your stress and learn new ways to cope.
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