Cholesterol explained in 7 Slides
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The document explains cholesterol, covering its sources, types (HDL, LDL, VLDL), and the importance of cholesterol levels in relation to health. It details how cholesterol levels are measured, providing guidelines for healthy and unhealthy levels, as well as factors that contribute to cholesterol risks such as genetics, diet, and age. Additionally, it offers dietary recommendations for improving cholesterol health, emphasizing fiber, healthy fats, and low sugar intake.
Cholesterol explained in 7 Slides
- 1. Confidential – © 2016 Ayogo Health Inc. What is it? How is it measured? What are my risks? What should I eat? Cholesterol Explained
- 2. Mavis Dixon © 2016 Ayogo Health Inc. What Is Cholesterol? 2 Our livers produce around 75% of the cholesterol in our bodies. Our cells need cholesterol. Roughly 25% comes from food. HDL LDL VLDL The “Good Cholesterol” is high- density lipoprotein (HDL) and it makes up to one third of our blood cholesterol. The “Bad Cholesterol” is low-density lipoprotein (LDL). It is bad because it can cause a build-up of plaque (atherosclerosis) that reduce blood flow through the arteries. LDL makes up most of our cholesterol. Very-low density lipoprotein (VLDL) is a precursor to LDL.
- 3. Mavis Dixon © 2016 Ayogo Health Inc. What do my Cholesterol Measures Mean?Cholesterol levels are tested with a blood test called a Fasting Lipoprotein Profile. ● Total cholesterol measures HDL, VLDL and LDL. The lower the better. A total cholesterol score under 200 is considered healthy and over 240 is high. ● LDL measure under 100 is considered healthy but people with heart disease may need to strive for an even lower score for LDL, over 160 is high and over 190 is very high. ● HDL measure - the higher the better but over 60 is optimal. 40 is too low for women & 50 is too low for men ● Triglycerides (the fat your body creates from alcohol, sugar and extra calories) is also measured and a score of 150 is considered healthy. Above 200 is high and you may be looking at higher risks for heart disease and diabetes (metabolic syndrome). 3
- 4. Mavis Dixon © 2016 Ayogo Health Inc. Cholesterol Ratio 4 A ratio tells us how much of one thing we have compared to another. This ratio compares Total Cholesterol to HDL. To calculate the Cholesterol Ratio you divide your TOTAL Cholesterol by HDL Cholesterol. 5:1 Say your Total Cholesterol is 220 (which is borderline) and your HDL is 44, your ratio would be 5:1. This is not a healthy ratio. To improve it you need to focus on increasing your HDL. 4:1 If your Total is 200 and your HDL is 50 your ratio is 4:1 This is an acceptable ratio. 3:1 If your Total is 180 and your HDL is 60, your ratio is 3:1 This is a good ratio.
- 5. Mavis Dixon © 2016 Ayogo Health Inc. What are my risks? 5 Family Some people inherit genes that make too much cholesterol. Plus there are family patterns around food which together can contribute to a Family History for high cholesterol. Ask your parents about their Family History. Food & Weight Some people eat too much saturated fat and cholesterol in their food, but typically only 25% comes from food. Being overweight or obese increases your risk. Age As we get older, we produce more cholesterol. This is particularly true for women over 55. Until menopause women have higher levels of HDL but after, their high cholesterol climbs
- 6. Mavis Dixon © 2016 Ayogo Health Inc. What Foods Help Improve Cholesterol? 6 Fiber Heart Healthy foods contain fiber: such as oatmeal and oat bran, sugar-free whole grain cereals, fruits, vegetables, dried beans and lentils. Good Fats Avoid animal fats, transfats and saturated fats like palm oil - so check the label! Choose unsaturated fats like olive oil, flax oil or healthy oily foods like sunflower seeds and avocado. Fish Fish contain omega-3 fatty acids which can improve cholesterol. Salmon, sardines, herring, trout and albacore tuna are oily fish. Low Sugar Cut back on empty carbs from high-sugar foods. Try to keep calories from sugar to less than 5% of your diet. Avoid packaged foods and high-sugar foods like granola bars, ketchup and BBQ sauce, fruit juice, iced tea and sweetened yoghurt, and raisins.
- 7. Mavis Dixon © 2016 Ayogo Health Inc. February 2016: #heartmonth @ayogo Follow Us on Twitter @ayogo Tweet or retweet a Heart Health tip from @ayogo Make sure @ayogo and #HeartMonth are in your tweet. Daily draws for a 3D T shirt + 3D glasses, through the Month of February! 7