Hvad er kolesterol?

Kolesterol er et medlem af den gruppe af stoffer kaldet steroider, og det er en alsidig molekyle med en række vigtige roller i kroppen. Det er en vigtig bestanddel af alle cellemembraner. Isoleringsmaterialet til nervefibre, myelin, er rig på kolesterol, derfor er det af afgørende betydning for funktionen af nervesystemet. Kolesterol er også nødvendigt for dannelsen af hormoner som oestro-gensen og kortisol og for andre vigtige molekyler såsom vitamin D. Det meste af kroppens kolesterol er syntetiseret i leveren, men små mængder er fremstillet af vores kost. Det er transporteret rundt i kroppen med blodet. Nogle kolesterol udskilles af leveren som en del af galde – den galdesalte. Galdesalte er rengøringsmidler og støtte fordøjelsen af fedt i tarmen. En mangel af galdesalte i tarmen forhindrer fuldstændig absorption af fedtstoffer.

Kolesterol er den mest almindelige type af steroider i kroppen og et meget vigtigt molekyle. Kolesterol er et fedtstof (a lipid), som er en vigtig del af den ydre foring (membran) af celler i kroppen af dyr. Kolesterol findes også i blodcirkulationen af mennesker. Kolesterol er transporteres i blodbanen som lipoproteiner. Low-density lipoprotein (LDL) kolesterol er “dårlige” kolesterol, omvendt, high-density lipoprotein (HDL) kolesterol er “gode” kolesterol. Den kolesterol i en persons blod kommer fra to væsentlige kilder, indtagelse og lever produktion. Dietary kolesterol primært stammer fra kød, fjerkræ, fisk og mejeriprodukter. Indmad, såsom lever, er særligt højt kolesterol-indhold, mens vegetabilske produkter indeholder ingen kolesterol. Efter et måltid, er kolesterol absorberes af tarmene i blodcirkulationen og er derefter pakket inde i et protein pels. Denne kolesterol-protein coat kompleks kaldes en chylomicron. Leveren er i stand til at fjerne kolesterol fra blodcirkulationen samt produktions-kolesterol og hemmelig kolesterol i blodcirkulationen. Efter et måltid, fjerner leveren chylomikronerne fra blodcirkulationen. I mellem måltiderne, producerer leveren og udskiller kolesterol tilbage i blodcirkulationen.

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Hvad er LDL og HDL-kolesterol [hyperlipædemi]?

LDL-kolesterol kaldes “dårlige” kolesterol, da forhøjede niveauer af LDL-kolesterol er forbundet med en øget risiko for koronar hjertesygdom. LDL-kolesterol lipoprotein indskud på arterie vægge, forårsager dannelsen af en hård, tyk stof kaldet kolesterol plak. Over tid, årsager kolesterol plaque fortykkelse af arterien vægge og forsnævring af arterier, en proces kaldet

HDL-kolesterol kaldes det “gode kolesterol”, fordi HDL-kolesterol partikler forebygge åreforkalkning ved at uddrage kolesterol fra arterien væggene og bortskaffelse af dem gennem leveren. Således høje niveauer af LDL-kolesterol og lavt HDL-kolesterol (høj LDL / HDL ratio) er risikofaktorer for aterosklerose, mens et lavt niveau af LDL-kolesterol og højt niveau af HDL-kolesterol (lavt LDL / HDL ratio) er ønskelige.

“God” HDL-kolesterol beskytter arterierne fra atherosclerose processen. HDL-kolesterol uddrag kolesterol partikler fra arterien vægge og transporterer dem til leveren, der skal bortskaffes gennem galden. Det er også griber ind i den ophobning af LDL-kolesterol partikler i arterien vægge. Risikoen for åreforkalkning og hjerteanfald hos både mænd og bly er knyttet til HDL-kolesterol niveauer. Lave niveauer af HDL-kolesterol er forbundet med en højere risiko, hvorimod højt HDL-kolesterol niveauer er forbundet med en lavere risiko. For personer med lavt HDL-kolesterol niveauer, et højt samlet eller LDL-kolesterol i blodet øger yderligere forekomst af åreforkalkning og hjerteanfald. Derfor er kombinationen af høje niveauer af total og LDL kolesterol med lavt indhold af HDL-kolesterol er uønsket henviser til, at kombinationen af lave niveauer af total og LDL kolesterol og høje niveauer af HDL-kolesterol er gunstige.

Meget lave og meget høje HDL-kolesterol-niveau kan køre i familier. Familier med lavt HDL-kolesterol niveauer har en højere forekomst af hjerteanfald, end den almindelige befolkning, mens familier med høj HDL-kolesterolniveauer tendens til at leve længere med en lavere frekvens af hjerteanfald. Ligesom LDL-kolesterol, påvirke livsstilsfaktorer og andre betingelser, HDL-kolesterol niveauer. HDL-kolesterol er lavere hos personer, der ryger cigaretter, spise en masse slik, er overvægtige og inaktive, og hos patienter med type II diabetes mellitus. HDL-kolesterol er højere hos personer, som er magert, motion regelmæssigt, og ikke ryger cigaretter. Østrogen øger en persons HDL-kolesterol, hvilket forklarer, hvorfor kvinder generelt har et højere HDL-niveauer end mænd gør.

Kolesterolniveauer

Koncentrationen af kolesterol i blodet plasma i et nyfødt spædbarn normalt er mindre end 2,5 mmol DM-3. Denne gradvist øges til maksimalt niveau i barndommen på omkring 4,0 mmol DM-3. I vestlige samfund kolesteroltal stige gradvis i løbet af voksenlivet til et gennemsnit på 6,5 mmol DM-3. I nogle personer kan det stige til så meget som 8,5 mmol DM-3. Denne stigning, ikke forekommer i mindre velstående samfund, hvor forekomsten af CHD viser sig at være meget lavere, som stærkt støtter en årsagssammenhæng. Forskning viser, at risikoen for CHD stiger med plasma kolesterolniveau, og at denne stigning er gradueret og kontinuerlig. Selv om kolesteroltal koncentration er til en vis grad genetisk bestemt, højt plasma kolesterolniveau er ofte et resultat af dårlig kost – en rig på fedt og lavt indhold af fibre.

Mættet fedt er særligt indflydelsesrige. Disse omfatter smør og svinefedt, at mange chip butikker bruger til at stege kartofler. Forhøjet kolesterol niveauer er resultatet af en række forskellige gener interaktion med kostfaktorer. Medicinske forskere har også vist, at overvægt øger en persons risiko for at have forhøjede plasmakoncentrationer af kolesterol. Der er mennesker, som er særligt modtagelige over for forhøjet kolesterol niveauer – dem med genetiske sygdomme – som vi har set ovenfor. Genetiske faktorer, er dog forholdsvis sjælden årsag til forhøjet kolesterol i befolkningen som helhed – omkring 50% af alle voksne i Storbritannien har højere end ‘ideelle’ kolesterolniveau, men kun én ud af 500 har FH. Dette gør det naturligvis særligt vigtigt, at, som individer, vi tager så meget pleje som muligt for at opretholde en sund kost (hårdt, som det er at svigte de chips!) Og for at mindske vores følsomhed ved at undgå fare faktorer såsom rygning. Befolkning undersøgelser og kliniske forsøg har vist, at sænke kolesterolindholdet i blodet reducerer forekomsten af fatal og ikke-dødelig koronar hjertesygdom. For dem, der har forhøjet plasma-kolesterol, er lægemidler forberedelserne til rådighed for at medvirke til at sænke niveauet.

Niveau af LDL-kolesterol i blodet

Kost med et højt indhold af mættet fedt og kolesterol øge indholdet af LDL-kolesterol i blodet. Fedtstoffer er klassificeret som mættede og umættede (i henhold til deres kemiske struktur). Mættet fedt stammer primært fra kød og mejeriprodukter og kan øge kolesterolindholdet i blodet. Nogle vegetabilske olier fra kokos, palme, og kakao er også højt indhold af mættet fedt.

Den lever ikke kun producerer og udskiller LDL-kolesterol i blodet, da det fjerner også LDL-kolesterol i blodet. Et stort antal af aktive LDL-receptorer på leveren overflader er forbundet med den hurtige fjernelse af LDL-kolesterol fra blodet og lavt indhold af LDL-kolesterol niveauer. En mangel af LDL-receptorer er forbundet med højt LDL-kolesterol blodet. Både arv og kost har stor indflydelse på en persons LDL, HDL og total kolesterol niveauer. For eksempel, familiær hyperkolesterolæmi (FH) er en fælles arvelig sygdom, hvis ofrene har en formindsket antal eller ikke-eksisterende LDL-receptorer på overfladen af leverceller. Mennesker med denne lidelse også tendens til at udvikle åreforkalkning og hjerteanfald i den tidlige voksenalder.

Sænke LDL-kolesterol-niveau er i øjeblikket det primære fokus på at forebygge åreforkalkning og hjerteanfald. De fleste læger mener nu, at fordelene ved at sænke LDL-kolesterol kan nævnes: at reducere eller standse dannelsen af nye kolesterol plaques på arterien vægge; reducere eksisterende kolesterol plaques på arterien vægge, udvide forsnævrede arterier, Forebyggelse af sprængning af kolesterol plaques, der er initiativtager til blod koageldannelse; Risikoen for hjerteanfald, og Risikoen for slagtilfælde. De samme foranstaltninger, der forsinker åreforkalkning i koronararterier. Nå, hvordan kan LDL-kolesterol niveauet sænkes?

Terapeutiske ændringer i livsstil til at sænke kolesterol – sænke LDL-kolesterol involverer at miste overvægt, der udøver regelmæssigt, og efter en kost, der er lavt indhold af mættet fedt og kolesterol.

Medicin til at sænke kolesterol – Medicin er foreskrevet, når ændringer i livsstil kan ikke reducere LDL-kolesterol til det ønskede niveau. Den mest effektive og almindeligt brugt medicin til at sænke LDL-kolesterol kaldes statiner. De fleste af de store kontrollerede forsøg, der viste, hjerteanfald og slagtilfælde forebyggelse fordele ved at sænke LDL-kolesterol, der anvendes en af statiner. Andre lægemidler, der anvendes til sænkning af LDL-kolesterol og i forandring kolesterol-profiler omfatter nikotinsyre (niacin), fibrater såsom gemfibrozil (Lopid), harpiks som colestyramin (Questran), og ezetimibe, Zetia.

Kolesterolsænkende medicin

Kolesterolsænkende medicin er dyre. Uddanne patienterne om, hvordan du holder deres kolesteroltal ned, især ved at ændre deres kostvaner, er meget billigere og bedre end medicinsk behandling. Dog kan det være meget svært at sætte udbredt livsstil ændring i praksis. For det første er nok penge og medicinsk personale, der er nødvendig for at give sundhedsundervisning. For det andet skal rådgive nå alle de mennesker, der har brug for det. For det tredje, og måske sværeste af alle, skal patienten have motivationen til at holde sig til en sund livsstil. Vi ved alle, at dette er ikke altid let. Hvis ændringer i livsstil ikke fungerer, eller hvis en person er i høj risiko (på grund af en arvelig sygdom), så lægemidler. Den mest effektive kolesterolsænkende midler er statiner, som oprindeligt isoleret fra svampe. Disse stoffer virker ved at hæmme et enzym, der har en central rolle i kolesterol syntese i leveren. Som niveauer af kolesterol i leveren celler falder, cellerne udvide deres brug af kolesterol fra blodbanen via receptor-proteiner på celleoverfladen (proteiner kaldet LDL-receptorer). Dette er ikke blot reducerer mængden af cirkulerende kolesterol, men betyder også, at de lever celler stimuleres til at producere mere LDL-receptorer. Dette mops op mere LDL-kolesterol og så øger lægemidlets virkning.

Normale kolesterol blodet

I virkeligheden er der ikke nogen konkret normalt blod-plan for LDL-kolesterol. I de fleste andre blodprøver inden for medicin, kan normalområdet fastsættes ved at tage målinger fra stort antal raske forsøgspersoner. For eksempel kan den normale fastende blodsukker fastsættes ved at udføre blodprøver hos raske personer uden diabetes mellitus. Hvis en patient er fastende blodsukker falder ind under dette normalområdet, han / hun sandsynligvis ikke har diabetes mellitus, der henviser til, hvis patienten er fastende blodsukker test højere end det normale område, han / hun sandsynligvis har diabetes mellitus og yderligere tests kan udføres at bekræfte diagnosen. Medicin, såsom insulin eller orale diabetes medicin kan ordineres til at sænke et unormalt højt blodsukker. Desværre er det normale spektrum af LDL-kolesterol hos raske voksne (voksne uden kendt koronar hjertesygdom) i USA kan være for høj. Den atherosclerose processen kan være stille og roligt videre i mange sunde voksne med gennemsnitlige LDL-kolesterol blodet, bringe dem i fare for at udvikle hjerte-kar-sygdomme i fremtiden.

Hvad er lavt HDL-kolesterol bedste behandling?

I kliniske forsøg med at sænke LDL-kolesterol, også videnskabsfolk undersøgt virkningen af HDL-kolesterol på åreforkalkning og hjerteanfald satser. De fandt, at selv små stigninger i HDL-kolesterol kunne reducere hyppigheden af hjerteanfald. For hver 1 mg / dl stigning i HDL-kolesterol, er der en 2 til 4% reduktion i risikoen for hjerte-kar-sygdom. Selv om der er nogen formelle NCEP (se diskussionen ovenfor) mål behandling niveauer af HDL-kolesterol, HDL en grad af < 40 mg / dl anses for uønsket, og der bør træffes foranstaltninger til at øge den.

Øget HDL-kolesterolniveauer

Regelmæssig aerob motion, tab af overvægt (fedt), og ophør af at ryge cigaretter vil øge HDL-kolesterol niveauer. Regelmæssigt forbrug af alkohol (såsom en drink om dagen), vil også øge HDL-kolesterol. På grund af andre negative sundhedsmæssige konsekvenser af overdrevent alkoholforbrug, er alkohol ikke anbefales som standardbehandling for lavt HDL-kolesterol. Faktisk allerførste skridt i stigende HDL-kolesterol niveauer (og faldende LDL / HDL ratio) er terapeutisk livsstils ændringer. Når disse ændringer er utilstrækkelige, medicin anvendes. Ved ordination af medicin eller medicin kombinationer, har lægerne til at tage hensyn til medicin bivirkninger, samt tilstedeværelse eller fravær af andre abnormiteter i kolesterol-profiler. Medikamenter, der er effektive i øgning af HDL-kolesterol omfatte nikotinsyre (niacin), gemfibrozil (Lopid), østrogen, og i langt mindre grad, statin lægemidler (beskrevet nedenfor). En nyere medicin, fenofibrat (tricor) har vist sig meget lovende i selektivt at øge HDL-niveau og reducere serum triglycerider

Fødekilder

I fødevarer, er kolesterol findes i æg, mælkeprodukter, kød og fjerkræ. Æggeblommer og indmad (lever, nyre, brissel, og hjerne) er højt kolesterol. Fisk generelt indeholder mindre kolesterol end andet kød, men nogle skaldyr er højt kolesterol. Fødevarer af vegetabilsk oprindelse (grøntsager, frugt, korn, korn, nødder og frø) indeholder ingen kolesterol. Fedtindholdet er ikke en god målestok for kolesterol indhold. For eksempel er lever og andet indmad lavt fedtindhold, men meget højt kolesterol.

Kost og CHD

Lande med de laveste priser i CHD er dem, hvor kosten har en høj andel af kulhydrat og mindre fedt. Kalorierne i kosten kommer fra kulhydrater snarere end fra fedt, mens der i lande med høje CHD det modsatte er tilfældet. Også i lande, hvor energiindtag fra fedt er forholdsvis høj, men det anvendte fedt i form af flerumættede fedtstoffer eller enkeltumættede fedtstoffer, såsom olivenolie, der er en lavere sats for hjertesygdom. Lande, hvor regeringens initiativer for at ændre befolkningens kost blevet gennemført med succes, fx i Skandinavien, vist er dramatisk reduktion i forekomsten af CHD.

Nye kosten behandlingsformer

Steroler og stativer, stoffer, der forekommer naturligt i planter, sænke kolesterol i blodet ved at hæmme optagelsen af kolesterol i tarmen. Forskning har vist, at brugen af margariner indeholder sitostanol-ester kan reducere kolesteroltal med 10-15%, når det bruges som del af en afbalanceret kost. Steroler og stanoler forekomme i næsten alle grøntsager, især korn såsom majs, hvede og rug. I princippet, derfor kan vi øge vores indtag simpelthen ved at medtage nok af disse fødevarer i vores kost. Desværre, steroler og stanoler er indeholdt i disse anlæg ved meget lave koncentrationer – for lav for os at påvirke vores kolesteroltal. Af denne grund har forskerne arbejdet på at udvikle et produkt – en ester af plantestanol – der kan indarbejdes i en række forskellige fødevarer. Til dato har det været inkluderet i vegetabilsk fedt spredning og flødeost-stil spredes. The ester ændrer ikke madens smag, men det menes, at mængden af kolesterol absorberes fra en fødevare, der indeholder det kun omkring 20%. En sammenligning med de 50%, at vores krop absorberer fra en kost, hvor der ikke er nogen plantestanolester. Den stanoler har lidt i vejen for bivirkninger og er derfor velegnet til brug ved et stort antal mennesker. Fordi de kan indarbejdes i dagligdags fødevarer, de kan derefter bruges uden at ændre folks normale spisevaner. Fødevarer, der indeholder plantestanol estere er for nylig kommet på hylderne i supermarkedet i Storbritannien. Disse omfatter spredning Benecol.

Aterosklerose

Hjertet pumper blodet rundt i kroppen, der leverer ilt til alle organer, herunder hjertet selv. De fartøjer, der transporterer blod til hjertemusklen, kaldes koronararterier. Disse arterierne kan undertiden bliver delvist spærret af indlån med indhold af fedt molekyler kaldet lipider. Blodplasma indeholder fire typer af fedtstoffer: fedtsyrer, triglycerider, fosfolipider og kolesterol. Lipider er uopløselige i vand, og de fleste biologiske væsker, så der skal transporteres i blodet, de skal binde sig til protein, der opløselige molekyler, der kaldes lipoproteiner. Åreforkalkning, eller »åreforkalkning”, er sygdommen proces, der fører til iskæmisk hjertesygdom (CHD). Det menes at begynde som følge af skade på det indre af blodkar væg, efterfulgt af en Inflam ¬ matory svar. Den skade, der starter denne proces kan være mekanisk, kemisk, giftigt, viral eller immunologiske (fx forhøjet blodtryk, rygning, miljøforurening). Arvæv formularer på stedet af den skade, og store skummende celler, der indeholder kolesterol form fibrøse plaques. Til sidst dette fører til en forsnævring af blodkar. Disse læsioner (ar) udvikles over flere år, i hvilket tidsrum den enkelte kan være ganske uvidende om, at det sker, så han eller hun måske ikke har nogen symptomer. Denne proces kan i sidste ende føre til angina (brystsmerter). Det nedsatte blodomløb til hjertemusklen, især under træning, betyder, at der ikke er tilstrækkelig ilt til musklen, og det er tvunget til at aande anaerobt, der frembringer mælkesyre. Det er den ophobning af mælkesyre, som forårsager den intense smerte karakteristiske for angina. Hvis de fedtholdige plaques brud og et koagel former, kan det blokere koronararterie fuldstændig, hvilket medfører en del af hjertemusklen til at blive alvorligt skadet af mangel på ilt. Dette er hvad vi kalder et hjerteanfald eller myokardieinfarkt. Åreforkalkning kan forekomme andre steder i kroppen. Hvis det påvirker arterier forsyner hjernen, kan et slagtilfælde resultat, mens forsnævring af arterier i benene kan føre til vævsdød og koldbrand.

Koronar hjertesygdom

CHD er en væsentlig årsag til sygdom og død i vestlige samfund, og er den største enkeltstående årsag til for tidlig død i UK, der er ansvarlig for 180 000 dødsfald årligt. Denne skræmmende statistik forekommer endnu mere forfærdeligt, når vi indser, at det svarer til en jumbojet belastning af mennesker dør hver eneste dag! De tre vigtigste risikofaktorer for udvikling af CHD er: hyperlipidæmi, højt blodtryk og rygning. Hyperlipidæmi har en afgørende rolle. Ikke alene udgør en risikofaktor i sin egen ret, men det forøger virkningen af andre risikofaktorer flere gange. Flere forskellige lipoproteiner er ansvarlige for transporten af kolesterol gennem vores krop. To især er vigtige i CHD – low-density lipoprotein (LDLs) og high-density lipoprotein (HDLs). Begge bære kolesterol mellem leveren (hvor det er produceret), og de steder i kroppen, hvor det bruges. Overskydende LDL-kolesterol kan infiltrere væggene i blodkarrene. Dette kan føre til farlige ophobning, der øger risikoen for CHD. Høje niveauer af LDL-kolesterol er direkte knyttet til udviklingen af åreforkalkning og CHD – en kendsgerning, der fører os til at kalde kolesterol transporteres af LDLs “dårlige” kolesterol. HDLs fjerne overskydende kolesterol fra perifere væv, returnere den til leveren, der skal brydes ned og derefter udskilles. De kan betragtes som arteriel »hoovers ‘. Høje niveauer af HDL-kolesterol har en beskyttende virkning, og så kolesterol transporteres af HDLs kaldes “gode” kolesterol.

Familiær hyperkolesterolæmi

Familiær hyperkolesterolæmi (FH) er en arvelig tilstand, forårsaget af en dominerende gen. Personer, som er heterozygote (kun at have en kopi af det dominerende gen) har kolesterolniveau i omkring 8 mmol DM-3, hvorimod homozygote for det dominerende gen (som har to kopier) kan have kolesterolniveau så højt som 40 mmol DM-3. Den ideelle niveau er mindre end 5 mmol DM-3. I FH, er højt til stede fra fødslen, og de fortsætter med at være høj i hele personens liv. FH (heterozygot) er en af de mest almindelige genetiske sygdomme i vores samfund, der påvirker omkring en person i hver 500 af befolkningen (omkring 100 000 mennesker i Storbritannien alene). Ubehandlet, op til 85% af mændene heterozygote for FH har et hjerteanfald og 50% af disse dør, før de når en alder af 60 år. Kvinder heterozygote for FH udvikle hjertekarsygdomme 10-15 år senere end mænd. Desværre folk homozygote for FH kan udvikle CHD og måske endda dø som unge som 20-40 år gammel.

Måling af kolesterol

Hurtige metoder til kolesterol analyse foreligger nu og er blevet markedsført aggressivt. For eksempel har der været en nylig ‘kender dit nummer’ kampagne i USA. En dråbe blod fra en finger-prik er spottet på en ‘tør’ reagens strimler og kolesterol målt i en bærbar maskine. Sådanne prøver udføres ved høj-gade apoteker, helsekostforretninger og lejlighedsvis af roving kolesterol-test varevogne parkeret uden for supermarkeder (uden tvivl med tilbud om fedtfattige produkter i butikken!). Disse metoder er primært for brede befolkning screening og er ikke så pålidelige som dem fra stift kvalitets-kontrollerede forsøg i hospitalslaboratorier. Rådgivning skal også gives til at vurdere kolesterol niveau med hensyn til den enkeltes generelle CHD risiko og for at undgå unødvendig angst. For korrekt risikovurdering, (en fuld lipidprofilen dvs total kolesterol, HDL, LDL og triglycerid-måling) skal udføres, mens emnet er fastende. Den fulde profil er afgørende, når lægemidlerbehandling er påkrævet. Sådanne komplekse test er kun udføres på hospitaler ved hjælp af avancerede automatiske analysatorer. Alle oplysninger om patienten skal registreres som de opnåede resultater kan også være påvirket af en række faktorer, herunder fastende, arbejdsstillinger, akut sygdom, graviditet og overgangsalder. FH kan forårsage ydre tegn – ‘klumper og bump’. Disse skyldes kolesterol deponeres dybt i knæ, på knoer eller i sener. Kolesterol kan danne aflejringer omkring øjnene eller øjenlåg, med en gul udseende. Et andet tegn, der ofte ses i FH patienter er en hvid ring omkring ydersiden af iris, den farvede del af øjet. Der er andre arvelige forhold, der prædisponerer til unormale lipidniveauer; personer med familiær kombineret hyperlipidæmi har høje niveauer af kolesterol og høje niveauer af triglycerider.

Retningslinjer for et sundt liv og generelle anbefalinger

Mere end halvdelen af den voksne befolkning har kolesterolindholdet i blodet højere end ønskeligt rækkevidde. Højt kolesterolniveau ofte begynder i barndommen. Nogle børn kan have en højere risiko på grund af en arvelig forhøjet kolesterol. Generelt ønsker du din total kolesterol til at være mindre end 200 milligram per deciliter (mg / dl), fordi dette niveau indebærer den mindste risiko for hjertesygdomme. Når niveauet er over 200 mg / dl, risikoen for hjertesygdomme stiger. Du skal også kende dine niveauer af high density lipoprotein (HDL, også kendt som “gode kolesterol”) og low density lipoprotein (LDL, eller “dårlige kolesterol”). Tal med din læge udbyder om, hvad dit kolesteroltal betyder. At sænke højt kolesteroltal:

• begrænse de samlede fedtindtag til 25 – 35% af den samlede daglige kalorier. Mindre end 7% af den daglige kalorier bør være fra mættet fedt, ikke mere end 10% bør være fra flerumættet fedt, og ikke mere end 20% fra enkeltumættet fedt.
• Spis mindre end 200 mg kosten kolesterol pr dag.
• Få mere fiber i din kost.
• tabe sig.
  • øge den fysiske aktivitet.

For et godt helbred, for især at mindske risikoen for CHD, vi skal bevare vores kolesterolindholdet i blodet helst under 5.0mmoldrrr?. For at gøre dette har vi brug for: at holde mættede fedt, som f.eks svinefedt og smør, til et lavt niveau i kosten * begrænse vores indtag af fedt kød, såsom svinekød og lammekød, til et rimeligt niveau, de skal være klar over, at fedt kan være “skjulte” (kiks, kage og chokolade, for eksempel, er rige kilder til mættet fedt), sørg for, at vores kost er rig på fibre (fødevarer, såsom frugt, grøntsager og korn er alle gode kilder til fibre); motionerer regelmæssigt , ikke nødvendigvis virksomhed anstrengende eller ekstremt energiske sport (selv gå hver dag hjælper); jeg ikke ryger – rygning er en lang række skadelige bivirkninger, undgå at drikke for meget alkohol, forsøge at bevare vægten inden for det anbefalede interval for alder, køn og bygge. Endelig, og måske det sværeste retningslinje til at følge (som vi forsøger at nægte, at chokolade, handel tallerkenen med franske kartofler til en unbuttered bagekartoffel og gå op seks trapper, fordi det er mere sundt end at kalde elevatoren), forsøge at være så afslappede og stress-fri som muligt! For meget stress kan have en negativ effekt på CHD risiko.

Fedtfattig kost

• Breakfast – 1 kop ristet havre ring af korn, 1 kop skummetmælk, 1 skive hel-hvedebrød, 1 banan;
• Snack – 1 kanel rosin bagel, 1 / 2 ounce lys flødeost;
• Frokost – kalkun sandwich (3 ounces kalkun), rugbrød, salat, 1 appelsin, 3 fig newton, 1 kop skummetmælk;
• Snack – ikke fedt yoghurt med frugt;
• Middag – 3 ounces kogt kyllingebryst, 1 medium bagt kartoffel, 1 spsk nonfat yoghurt, 1 / 2 kop broccoli, 1 middag roll, 1 kop skummetmælk;

Totaler: 2.000 kalorier, 38g fedt, 9.5g mættet fedt, 91mg kolesterol. Kosten er 17% fedt, 4% mættet fedt.
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Sammenligning

For det samme antal kalorier, en fedtfattig kost indeholder 190 mg kolesterol, sammenlignet med 510 mg kolesterol for en gennemsnitlig amerikansk kost. Da fedt er højt indhold af kalorier, de fedtfattige kost faktisk har mere mad end den typiske amerikanske kost.

Børn

Den fedtfattig kost eksempel er for lav i fedt til små børn for at fremme god vækst. Desuden kan det være vanskeligt for dem at indtage en så stor mængde af mad. Børn bør have en kost, der er tættere på 30% af kalorierne fra fedt. Lavere fedtindhold kost kan være hensigtsmæssigt i nogle børn. Spørg din læge, hvad der er bedst for dit barn.

Kolesterol relaterede emner

kolesterol, kolesterol behandling, kolesterol lægemidler, kost kolesterol, forhøjet kolesterol, kolesterol tal, hdl kolesterol, ldl kolesterol, ldl, kolesterol medicin, højt kolesterol, kolesterol mad, hjerteanfald patologi (foto essay), hjerteanfald forebyggelse overblik, hjerteanfald forebyggelse – aspirin, betablokkere, ACE-hæmmere, hjerteanfald forebyggelse – omega-3 fedtsyrer, hjerteanfald forebyggelse – vitaminer og motion.

Kolesterol indhold

• Læs mere om kolesterol
• Kolesterol medicin
• Hvad er LDL og HDL-kolesterol?
• Kolesterolniveauer
• Niveau af LDL-kolesterol i blodet
• Kolesterolsænkende medicin
• Normale kolesterol blodet
• Hvad er lavt HDL-kolesterol bedste behandling?
• Øget HDL-kolesterolniveauer
• Kolesterol relaterede emner

Tilbage til toppen

Atherosclerosis   remains the number one cause for all vascular disease of human beings. It probably  kills more  patients than all other causes put together .

Modern medicine has never conquered the disease. How  the vascular system ages and why some develop premature atherosclerosis remains largely speculative. While it is true , we have identified some major risk factor for development and progression of the atherosclerosis  , patients with out any of those risk factors do develop severe atherosclerosis !So researchers sought to look for some other risk factors . There lies the difficulty  and irony .

We always tend to the research with the affected population .When we know millions of people with the so called risk factors live comfortably , there lies an opportunity  to  analyse why they are protected against the onslaught of atherosclerosis .It is always convenient to blame it or bless it on the genetic predisposition .But we need to look beyond that .Of course  . every genetic expression has to  manifest phenotypically .

While the search for all those hidden secrets has to continue , we should also realize in pursuit of breakthrough we some times waste our energy in false targets  for too many decades !

The reality as on today is ,  there is no reliable  &  undisputed drug available to arrest atherosclerosis  (Some would love to call statin so . . . )

While  our basic science colleagues struggle  in molecular  factories and biological models in pursuit of answer against  atherosclerosis , our elite  cardiac physicians   carry on with the cosmetic touches over this   progressive disease  in  sophisticated cath labs.

Let us hope  man prevails over nature . . .

A cartoon , Just for laughs . . .

Wine

Moderate alcohol intake—in any form, not just wine—is associated with a 25 to 30 percent reduced risk of heart disease in women, according to Rimm.  “Alcohol raises HDL, or good, cholesterol levels”, says Dr. Apstein.  “Like aspirin, it also thins the blood a little, so it protects against clot formation, which is one cause of heart attacks and stroke.”  Young women who drink moderately may also be less likely to have high blood pressure, says a recent study from Brigham and Women’s Hospital in Boston.

Much of the research in this area looks at men or postmenopausal women, but studies haven’t confirmed alcohol’s protective effect in young women.  “Still, heart disease doesn’t develop overnight, so it’s reasonable to assume that drinking moderately before you hit menopause can help lower your risk down the road.” – Bree Scott

Visual source:  usyd

Information presented at the American Heart Association 2009 Scientific Session in Orlando showed that heart disease patients and their cardiologists need to pay more attention to HDL levels. A majority of heart disease patients are taking a statin drug like Lipitor, Zocor or Crestor to LOWER their LDL (bad cholesterol). This helps to significantly reduce the risk of recurrent heart attack. However, after reviewing multiple studies, researchers have found that your risk is still higher than it should be if your HDL levels are low. HDL is the good cholesterol which needs to be raised to a level higher than 40, or preferably 45. This new information showed that with every 10 point increase in HDL, your chances of a heart attack are lowered significantly.
The bottom line is that many people take a statin to lower their LDL but have a tendency to ignore their HDL. By adding Niaspan or niacin and exercising more the HDL can be brought up. This will make a world of difference in your future outcome!

Last week, as you may recall, I was very upset when my blood work came back and my cholesterol was up 41 points from last year. So today I went back to the doc after recording what I ate for a week to try and figure out why my cholesterol was so high.

Good news is that my doctor couldn’t believe how well I ate. She asked me if it was really true and laughed when I recorded the 5 french fries I had on Friday night. Hey- I was suppose to record it all, right?  She said she wasn’t worried because of how much I exercised and wasn’t going to re-do the test, instead we would see where I was next year.

I don’t really like doctors. I mean…they never really listen and this appointment took all of 10 minutes. Not that I needed it to last that long (I am swamped at work), but I always feel like she is rushing out. She also does “smart lipo” and I think that side of her business is taking up too much time. I just wish she would have taken a bit longer to look at what I was eating.  She pointed out that I should watch my carrot intake because they contain high amounts of sugar and sent me on my way.

The sugar thing got me thinking…could sugar make my blood pressure go up? After a quick google search I found out that, yes, refined sugar can lower your HDL count and raise your LDL count. Hmmm…maybe all those bites of cookies and licks of frosting have something to do with this?

I did quit drinking coffee because I would add equal to it and then also add vanilla coffee-mate. Not just a bit…a LOT of vanilla coffee-mate!! I probably kicked this habit just before I took my blood test. Now, I don’t eat a ton of sugary stuff, but I would say I eat something sweet at least once a day. It was sooo hard to do the no sugar week and I couldn’t even do that. Maybe I just need to watch myself a bit more?

All of this cholesterol talk got me really wondering where I stand on the “normal” scale. Here is the scale the American Heart Association has for LDL levels: Yikes! I am borderline high.

My LDL’s are at 145 I am on the borderline and it doesn’t seem as fun as when Madonna sings about it. So what about my HDL? My HDL is at 66.

According to the AHA, “With HDL (good) cholesterol, higher levels are better. Low HDL cholesterol (less than 40 mg/dL for men, less than 50 mg/dL for women) puts you at higher risk for heart disease. In the average man, HDL cholesterol levels range from 40 to 50 mg/dL. In the average woman, they range from 50 to 60 mg/dL. An HDL cholesterol of 60 mg/dL or higher gives some protection against heart disease”.

I am at the average HDL levels for a woman. The doc did tell me to start adding more healthy fats like guacamole and to take a fish oil supplement to help raise the HDL’s. I am going to try and cut out processed sugars as much as possible. This means no more bites of cookies or tastes of frosting. If you take a lot of little bites, it just adds up to a big bite…or more!

So, how am I going to do this? I need a plan! If I have a sugar craving I should be eating natural sugars like a peach or apple. I will be making exceptions for special occasions and I am not going to outlaw dark chocolate. I am going to start reading labels of anything extra I add to my food, like salad dressings and ketchup, in order to cut down on them as well. This is going to be my little experiment and then I’ll see where I am next year.

Don’t worry, I’m not gonna go dyin’ on anyone. A less than 200mg cholesterol level is desirable and 200-239 is borderline/high risk. I am on the low scale of the borderline (I’m at 211), so hopefully just a couple little tweaks will get me all desirable again.

Since my last blood work test I did try going vegan and I found that when I did so I was never full and craved more sugar and bread. I am still not eating that much meat or dairy, so maybe I need to up this just a bit as well and that will help quell the sugar cravings. Just something to think about…

If anyone has any tips that they use to beat the sugar cravings, let me know! I am also going to look into the sugar busters diet…has anyone ever done this?

Well, it’s time to get some good fat up into my tummy…avocado enchilada’s here I come!!

Well, I can’t resist sharing the news with everyone and anyone who reads this. Six months ago I was diagnosed with high total cholesterol. My harmful cholesterol, LDL (low density lipoprotein) was in the scary range. My nutritionist game me a meal plan to follow. It basically involved monitoring my saturated fat intake and eliminating (or severely limit) trans fats.

Background: My entire life I have prided myself in eating healthy and promoting a healthy lifestyle. Then, I tried to fit in and began eating foods I normally wouldn’t. I ate out regularly. I didn’t care what I ate. Most of the food was new to me since I had only eaten “healthy” foods previously. This included cream sauces, larger than usual portion sizes, sugary and fatty foods and all the fun stuff. That tastes great. I even drank whole fat egg nog, something I wouldn’t dream of previously. (Have you ever tasted that stuff?! Yumm..)

After receiving the shocking news, the you know what was scared out of me. Cardiovascular disease runs in my family. I absolutely refuse to be put on heart medications for the rest of my life and that is what I may have faced if I didn’t change my eating habits. So…I got back to my “old” way of eating. And..it has paid off…

Yesterday I received news that my total cholesterol level has decreased by 60 points. How cool is that?!!

I’m not saying this to brag. I’m just saying, it was done through diet and exercise. No medication. And…I’m as happy as a clam in mud. lol

Hope you found this interesting. Kindly share, if you did….

Make your lifestyle count

Your lifestyle has the single greatest impact on your HDL cholesterol. Even small changes to your daily habits can help you meet your HDL target.

• Don’t smoke. Smoking lowers HDL cholesterol and increases your blood’s tendency to clot. It also causes chemical changes to HDL, which may eliminate HDL’s beneficial effects. If you smoke, quit. Quitting smoking can increase your HDL cholesterol by up to 10 percent. Quitting isn’t always easy, but you can increase your odds of success by trying more than one strategy at a time. For example, combine medication to reduce nicotine cravings with a support group or individual counseling. Talk with your doctor about your options for quitting.
• Maintain a healthy weight. Excess pounds take a toll on HDL cholesterol. But there’s good news. If you’re overweight, losing even a few pounds can improve your HDL level. For every 2 pounds you lose, your HDL may increase by 0.35 mg/dL (0.01 mmol/L). That’s about 1 mg/dL (0.03 mmol/L) for every 6 pounds. If you focus on becoming more physically active and choosing healthier foods — two other ways to increase your HDL cholesterol — you’ll likely move toward a healthier weight in the process. What a bonus.
• Get more physical activity. Within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults. Your best bet for increasing HDL cholesterol is to exercise briskly for 30 minutes, five times a week, so that you get more than 120 minutes of brisk aerobic exercise a week. Aerobic exercise is the kind that increases your heart rate and maximizes the amount of oxygen in your blood. Examples of aerobic exercise include walking, running, cycling, swimming, playing basketball, raking leaves — anything that increases your heart rate.
• Choose healthier fats. A healthy diet includes some fat, but there’s a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain saturated and trans fats, which raise LDL cholesterol and worsen inflammatory effects. Trans fat is found in many margarines and commercial baked products, and anything that contains partially hydrogenated vegetable oil. On the other hand, monounsaturated and polyunsaturated fats — found in olive, peanut and canola oils — tend to improve HDL’s anti-inflammatory abilities. Nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your LDL cholesterol to HDL cholesterol ratio.
• Drink alcohol only in moderation. In some studies, moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t drink already. If you choose to drink alcohol, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.

What about medication?

Some medications used to lower LDL cholesterol may also increase HDL cholesterol, including niacin, fibrates (Lopid, others) and statins (Lipitor, Zocor, others). Niacin is the most effective of these medications, increasing HDL cholesterol by up to 30 percent.

Researchers continue to study other options for increasing HDL’s beneficial effects on the heart and blood vessels. In particular, they’re interested in exploring not just how to increase HDL cholesterol but how to expand its protective functions and minimize potentially negative effects. In the meantime, lifestyle changes will help you on your way to an optimal HDL level.

If your doctor prescribes medication to help control your cholesterol, take it as directed while you continue to focus on a healthy lifestyle.

Dietary supplements that may help

A number of dietary supplements may have a healthy effect on blood cholesterol levels. Some for which current evidence suggests possible benefits include plant sterols such as beta-sitosterol and sitostanol (typically found in margarine spreads such as Promise activ or Benecol), omega-3 fatty acids (fatty fish, fish oil supplements), and flaxseed oil or grain. If you’re currently taking medications, talk to your doctor before starting any supplement, to avoid potentially harmful interactions.

HDL cholesterol, or “good” cholesterol, appears to scour the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol — which otherwise might have been used to make the “plaques” that cause coronary artery disease — back to the liver for processing. So when we measure a person’s HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being “scrubbed” free of cholesterol.

HDL levels below 40 mg/dL result in an increased risk of coronary atery disease, even in people whose total cholesterol and LDL cholesterol levels are normal. HDL levels between 40 and 60 mg/dL are considered “normal.” However, HDL levels greater than 60 mg/dL may actually protect people from heart disease. Indeed, for several years, doctors have known that when it comes to HDL levels, the higher the better. Click here for a quick review of cholesterol and triglycerides.

How can We Increase Our HDL Levels?

Aerobic exercise. Many people don’t like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels.Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL choleserol. But any aerobic exercise helps.

Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area; your waist-to-hip ratio is particularly important in determining whether you ought to concentrate on weight loss.

Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers — it gives them something else to do that will raise their HDL.)

Cut out the trans fatty acids. Trans fatty acids are currently present in many of your favorite prepared foods — anything in which the nutrition label reads “partially hydrogenated vegetable oils” — so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Click here for a quick and easy review of trans fatty acids and the heart.

Alcohol. With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. More than one or two drinks per day, one hastens to add, can lead to substantial health problems including heart failure — and there are individuals who will develop such problems even when limiting their alcohol intake to one or two drinks per day. Click here for a quick and easy review of alcohol and the heart.

Increase the monounsaturated fats in your diet. Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.

Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.

Other dietary means to increasing HDL. Cranberry juice has been shown to increase HDL levels. Fish and other foods containing omega-3 fatty acids can also increase HDL levels. In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can increase HDL levels.

Some years ago, my father was wrestling with my nephews and could not get up when  he was wrestled to the ground. The kids didn’t realize anything was wrong and had left the playroom. For what seemed like 30 minutes, he could not get up nor move his arm nor call out for help. Eventually he was able to get up and tell my brother to call an ambulance.

Luckily for my dad, he did not have a stroke or heart attack. He simply had a TIA (transient ischemic attack) which was a warning sign that a true stroke may happen in the future if something is not done to prevent it.

My father went to the hospital and found out his cartoid artery was 90% occluded (blocked). Within a month, he had a carotid endarterectomy which removed the blockage and saved his life.

Why is this important to you?

 

Plaque in arteries from med.umich.edu

My father had been told he had high cholesterol but didn’t know what this meant for his health. The high levels of “bad” cholesterol caused plaque to build up in the arteries in his neck and narrow the space for blood to get to his brain. Even though he did not know it, he was slowly getting less and less oxygen to his brain and heading for a stroke, which could have happened while he was driving. When my nephews wrestled on him, they were jumping on his back and neck and likely dislodged some of the plaque which caused the transient ischemic attack.

Now my father takes cholesterol medication and watches his diet. He continues with his regular exercise routine. At 77, he’s an avid swimmer and maintains a home and his community’s lawn and drainage system. He gets regular checkups and monitors his cholesterol levels, now that he understands why it’s important. And yes, he still wrestles with my nephews!

Workplace Wellness Assessments

Many workplaces offer free wellness screenings as do health centers and hospitals. Wellness screenings often consist of checking your blood pressure, your cholesterol and blood sugar levels. But if your cholesterol levels are high, what does this mean for you?

How to Interpret Your Cholesterol Results

Your test report will show your cholesterol levels in milligrams per deciliter of blood (mg/dL). To determine how your cholesterol levels affect your risk of heart disease, your doctor will also take into account other risk factors such as age, family history, smoking and high blood pressure.

A complete fasting lipoprotein profile will show:

• Your total blood (or serum) cholesterol level
• Your HDL (good) cholesterol level
• Your LDL (bad) cholesterol level
• Your triglyceride level

Your Total Blood (or Serum) Cholesterol Level

Less than 200 mg/dL: Desirable
If your LDL, HDL and triglyceride levels are also at desirable levels and you have no other risk factors for heart disease, total blood cholesterol below 200 mg/dL puts you at relatively low risk of coronary heart disease. Even with a low risk, however, it’s still smart to eat a heart-healthy diet, get regular physical activity and avoid tobacco smoke. Have your cholesterol levels checked every five years or as your doctor recommends.

200–239 mg/dL: Borderline-High Risk
If your total cholesterol falls between 200 and 239 mg/dL, your doctor will evaluate your levels of LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides. It’s possible to have borderline-high total cholesterol numbers with normal levels of LDL (bad) cholesterol balanced by high HDL (good) cholesterol. Work with your doctor to create a prevention and treatment plan that’s right for you. Make lifestyle changes, including eating a heart-healthy diet, getting regular physical activity and avoiding tobacco smoke. Depending on your LDL (bad) cholesterol levels and your other risk factors, you may also need medication. Ask your doctor how often you should have your cholesterol rechecked.

240 mg/dL and over: High Risk
People who have a total cholesterol level of 240 mg/dL or more typically have twice the risk of coronary heart disease as people whose cholesterol level is desirable (200 mg/dL). If your test didn’t show your LDL cholesterol, HDL cholesterol and triglycerides, your doctor should order a fasting profile. Work with your doctor to create a prevention and treatment plan that’s right for you. Whether or not you need cholesterol-regulating medication, make lifestyle changes, including eating a heart-healthy diet, getting regular physical activity and avoiding tobacco smoke.

Your HDL (Good) Cholesterol Level

With HDL (good) cholesterol, higher levels are better. Low HDL cholesterol (less than 40 mg/dL for men, less than 50 mg/dL for women) puts you at higher risk for heart disease. In the average man, HDL cholesterol levels range from 40 to 50 mg/dL. In the average woman, they range from 50 to 60 mg/dL. An HDL cholesterol of 60 mg/dL or higher gives some protection against heart disease.

Smoking, being overweight and being sedentary can all result in lower HDL cholesterol. To raise your HDL level, avoid tobacco smoke, <!–
–>maintain a healthy weight<!– –> and get at least 30–60 minutes of physical activity more days than not.

People with high blood triglycerides usually also have lower HDL cholesterol and a higher risk of heart attack and stroke. Progesterone, anabolic steroids and male sex hormones (testosterone) also lower HDL cholesterol levels. Female sex hormones raise HDL cholesterol levels.

Your LDL (Bad) Cholesterol Level

The lower your LDL cholesterol, the lower your risk of heart attack and stroke. In fact, it’s a better gauge of risk than total blood cholesterol. In general, LDL levels fall into these categories:

Your other risk factors for heart disease and stroke help determine what your LDL level should be, as well as the appropriate treatment for you. A healthy level for you may not be healthy for your friend or neighbor. Discuss your levels and your treatment options with your doctor to get the plan that works for you.

For more info, go to the American Heart Association’s website here.

Makan makanan yang digoreng rasanya enak kan ya. Gurih, renyah, kriuk hehe… Sebenernya ada baik dan buruknya lho makan gorengan alias makanan yang digoreng-goreng. Menurut pakar gizi olahraga ini, saat kita makan makanan yang digoreng itu sama saja kita memakan lemak yang memang dibutuhkan oleh tubuh. Lemak kan = kalori = gemuk = tenaga, yang pasti memang kita butuhin untuk beraktivitas sehari-hari kan. 1gram lemak = 9 kalori, kalo dikurangin brati tubuh kita juga kehilangan sumber kalori ya, kan ga mungkin dieliminasi samsek, yah seengganya coba disubsitusi ke yang paling minimal deh. Jadi kita masih dapet keuntungannya konsumsi makanan berminyak dan mengurangi juga biar terhindar dari penyakit kek jantung, stroke, dll

Seperti postingan butter or margarine lalu, kan lemak yang bagus itu yang kandungan monounsaturated dan polyunsaturated fat-nya yang lebih banyak. Keterangan lebih lanjut tentang lemak kek ini:

Jadi golongan yang bae-bae:

Lemak baik : lemak tak jenuh tunggal (monounsaturated fat), lemak tak jenuh ganda (polyunsaturated fat) — Kolesterol baik : high-density lipoprotein (HDL)

Kalo golongan jahatnya:

Lemak jahat : lemak jenuh (saturated fat), lemak trans (trans fat) — Kolesterol jahat : low-density lipoprotein (LDL)

Naa, makanan yang digoreng pake minyak yang mengandung asam lemak jenuh, setelah mengalami proses metabolisme, bisa jadi bakal bikin profil lipid (lemak) dalam darah kita jadi tinggi. Makin tinggi asupan asam lemak jenuh, makin tinggi deh kolesterol. Kalo dah kolesterol yah sakit-sakit itu tadi deh ancemannya So minyak apa siy yang bagus, ada ga siy?

Menurut mamakoki, minyak masak pada dasarnya ada 2 macam yaitu minyak masak (cooking oil) dan minyak bumbu (seasoning oil). Yang banyak dipakai buat masak-masak tumis-tumis kan minyak jagung, minyak kelapa, minyak zaitun, minyak wijen (eh buat masak ga ya hekekek…), minyak bunga matahari juga keknya pernah denger. Liat deh komparasi lemaknya dalam minyak-minyak tersebut:

Menurut Wikipedia, pemanasan akan mengubah karakteristik minyak. Minyak yang tadinya menyehatkan dalam suhu ruang bisa jadi ga sehat saat dipanasin melebihi temperatur tertentu. Jadi waktu milih minyak masak, perlu diliat karakteristik toleransi minyak pada panas dan cara memasak. Coba lihat satu-satu ya yang sering dipake ibuk-ibuk yuk

Minyak Canola diklaim memiliki kandungan lemak jenuh sangat rendah dan lemak tak jenuh tunggal tinggi sampai 58%, dan juga mengandung asam lemak omega-3. Canola tuh dari ’Canadian oil, low acid’. Dibuat dari biji bunga Canola yang banyak tumbuh di Canada.

Minyak Canola ini bersifat tahan panas dan tidak cepat berasap saat dipanaskan pada suhu tinggi. Karena itu saat bahan makanan digoreng (deep frying) minyak akan mematangkan secara merata. Bahkan pada saat ditiriskan, minyak yang menempel pada bahan makanan lebih cepat tiris sehingga tidak banyak tertinggal pada makanan. Hasilnya, gorengan memiliki kalori 5%-10% lebih rendah. Warna gorenganpun sangat alami, kuning keemasan dengan rasa renyah dan gurih yang prima. Karena banyak produknya masih impor rata-rata minyak jenis ini masih mahal. Merk-merk yang bisa kita jumpai di supermarket misalnya Dougo, Bernoulli, dll

Corn Oil

Seperti namanya, minyak jagung ini masuk juga ke dalam vegetable oil yang punya kandungan 99% trigliserida, 59% asam lemak tak jenuh ganda, 24% asam lemak tak jenuh tunggal, dan 13% asam lemak jenuh. Disini biasanya dipakai buat yang lagi diet. Merknya ada kek Tropicana Slim, dll. Harganya sama mahalnya dengan minyak zaitun.

Olive Oil

Nah minyak ini alias minyak zaitun paling banyak dipake ya. Selaen buat luluran, melembabkan dan menghaluskan kulit, ternyata bisa juga dipake masak sodari-sodari Walopun ada ketentuannya, catet yaaa…

Dari sini diterangin beberapa jenis olive oil.

Extra Virgin Olive Oil.  Minyak paling murni merupakan hasil ekstrasi pertama, warnanya kehijauan. Bagus digunakan untuk campuran makanan matang, antara lain salad, topping pizza, campuran sayur rebus, atau sebagai celupan roti. Jenis ini tidak bagus untuk menggoreng atau menumis karena kadar acidity regulation alias kandungan minyaknya sangat rendah, selain itu rasa dan aromanya lebih tajam. Untuk diminum sebaiknya yang jenis ini.

Virgin Olive Oil.  Warna hijau kekuningan, minyak zaitun murni ditambahkan minyak zaitun sulingan dg tujuan untuk meningkatkan potensi antioksidanya yang hilang selama proses pengolahan minyak zaitun sulingan.

Pure Olive Oil.  Warna kekuningan. Cocok digunakan untuk menumis atau menggoreng, namun bisa juga digunakan sebagai tambahan pada makanan matang.

Extra Light Olive Oil.  Warna lebih jernih dari Pure Olive Oil. Sempurna untuk menggoreng atau menumis, dapat juga digunakan sebagai campuran kue atau es krim.

Light Olive Oil.  Kadar asamnya lebih banyak dari Extra Virgin Olive Oil n Virgin Olive Oil, diatas 4%. Ada pengalaman di pabrik penyulingan minyak zaitun di Tripoli. Sementara Extra Virgin Olive Oil kadar asamnya 0,5-1% warna yg dihasilkan kehijauan, Virgin Olive Oil hijau kekuningan kadar asamnya sekitar 4%, nah yg Light Olive Oil warnanya kekuningan.

Tambahan inpo, hasil riset Departemen Epidemiology Harvard University menunjukan, wanita yang banyak mengkonsumsi Olive Oil risiko terkena kanker payudara menurun 50% Merknya di supermarket ada banyak, Bertolli, Dougo, Al apa gitu merk Arab yang pake kaleng warna hijau, Filippo Berio, Crapelli, dll. Gak disarankan loh ya pake minyak ini untuk makanan yang digoreng sampe kerendem minyak. Katanya untuk nambah berat badan anak dan omega-3 bisa masukkin 1 sdm virgin olive oil ke makanannya.

Sunflower oil

Minyak biji bunga sunflower mengandung vitamin E esensial yang tinggi dan kandungan lemak jenuh rendah. Yang biasa digunakan sebagai minyak masak adalah jenis yang linoleat, yang memiliki kadar lemak tak jenuh ganda yang tinggi. Minyak ini memiliki citarasa enak dan rendah lemak trans.

Coconut oil

Minyak kelapa mengandung 92% asam lemak jenuh. Wuih, ga bagus dong ya buat dikonsumsi Pengolahan minyak kelapa ini banyak dilakukan dirumahan, seperti nenekku sering bikin dari kelapa yang direndang istilahnya, nanti keluar minyaknya trus disaring. Saat ini olahan minyak kelapa kayak minyak kelapa murni (Virgin Coconut Oil/ VCO) banyak banget ya ditemuin. Minyak kelapa murni dengan kandungan utama asam laurat ini memiliki sifat antibiotik, anti bakteri dan jamur. VCO memiliki kadar air dan kadar asam lemak bebas yang rendah, berwarna bening, berbau harum, serta mempunyai daya simpan yang cukup lama yaitu lebih dari 12 bulan. Jika dibandingkan dengan minyak kelapa biasa atau sering disebut dengan minyak goreng (minyak kelapa kopra) minyak kelapa murni mempunyai kualitas yang lebih baik. Minyak kelapa kopra akan berwarna kuning kecoklatan, berbau tidak harum dan mudah tengik sehingga daya simpannya tidak bertahan lama (kurang dari dua bulan).

We know diabetes, smoking, hyperlidemia, hypertension are major risk factors for progressive vascular disease. They damage the vascular endothelium either directly or indirectly ,   by aggravating the atheroscelortic process .  Diabetes apart from affecting the medium sized arteries , also affect the microvasculature.  Smoking  has a direct effect on endothelial function .It depletes vascular nitric oxide. High levels of circulating lipids injures the sub endothelial structures and invades the media by entering macrophages .So , all these 4 risk factors either operate independently or interact with each other and result in progressive vascular    disease.

While we  believe  , these risk factors do not have any bias in attacking the human vascular  tree, in the real world it is observed they have their own  behavior pattern and  have unique predilection and a deadly alliance .

For example , in  chronic smokers TAO is the commonest manifestation , thrombo angitis is far too less common to occur in the coronary arteries.

Similarly  hypertension  per se  rarely results in an acute coronary syndrome while it is  the  single  important  cause for cerebro vascular  disease. Diabetes especially in women has very strong predilection for CAD , while diabetic per se is a lesser risk for stroke. Hyperlipedimia may be the one which has fairly even risk throughout the vasculature. Similarly there is  a difference in renal and   carotid arterial involvement with reference to  the conventional  risk factors .

Why this apparent difference ?

We are unlikely  to get an answer to this question in the near future .  Left to the youngsters  . . . of tomorrow !

* Note of  clarification

The source for the above chart is collected from various studies and also a huge observational data from our hospital. There could be some geographical variation , a given individual may respond differently to these risk factor depending upon his genetic predisposition and susceptibility . So the above data can be applied to general population and not to a individual.

• Study shows low cholesterol as a symptom of cancer rather than a cause.
• Possible benefit of higher HDL and cancer risk.
• Lower cholesterol may lower risk of high-grade prostate cancer.

PHILADELPHIA – A pair of studies in Cancer Epidemiology, Biomarkers & Prevention, lay to rest the decades-long concern that lower total cholesterol may lead to cancer, and in fact lower cholesterol may reduce the risk of high-grade prostate cancer.

Demetrius Albanes, M.D., a senior investigator at the National Cancer Institute, said early studies suggested that low cholesterol could increase the risk of certain types of cancer.

“Our study affirms that lower total cholesterol may be caused by undiagnosed cancer. In terms of public health message, we found that higher levels of ‘good cholesterol’ (HDL) seem to be protective for all cancers, which is in line with recommendations for cardiovascular health,” said Albanes.

The researchers observed 29,093 men from the Alpha-Tocopheral, Beta-Carotene Cancer Prevention Study cohort for 18 years, making it the largest and longest study of its kind. In that follow-up period, they noted 7,545 cancer cases. Low total cholesterol blood levels were associated with an 18 percent higher risk of cancer overall, similar to the increases seen in previous studies, but this risk disappeared when the researchers excluded cases that occurred in the early years after the original blood draw.

This finding suggests that the low total cholesterol levels did not cause cancer, but rather were the result of underlying cancer, said Albanes. Higher levels of HDL cholesterol were associated with a 14 percent decreased risk of cancer even after excluding nine years of early cases.

In an accompanying study that looked specifically at risk for high-grade prostate cancer, Elizabeth Platz, Sc.D., M.P.H., associate professor in the Department of Epidemiology at the Johns Hopkins Bloomberg School of Public Health and co-director of the Cancer Prevention and Control Program at the Sidney Kimmel Comprehensive Cancer Center at the Johns Hopkins University, found a link between low cholesterol and decreased risk of high-grade prostate cancer among 5,586 men older than 55 years.

Specifically, if men had total cholesterol of less than 200 mg/dL they had a 59 percent reduced risk of high-grade prostate cancer, defined as a Gleason score eight to 10. No association was seen for prostate cancer overall or for prostate cancer with a lower Gleason score. Platz said that the study supports another benefit of keeping cholesterol low among men in this age group.

“High-grade prostate cancer is less common than prostate cancer overall, but it is a subset of prostate cancer that is more likely to progress,” said Platz.

Discussion of the benefits of lower cholesterol inevitably leads to the discussion of the role of statins, which have produced one of the great public health success stories of the past few decades as cholesterol and, subsequently, heart disease rates have both fallen. Statins have been enormous money makers for their industry manufacturers and with two already off patent, and the largest seller, Lipitor scheduled to go off patent next year, researchers did leave open the possibility that industry leaders may seek a new indication for these blockbuster drugs.

“Until there is evidence from randomized trials, men should not take statins in order to prevent high-grade prostate cancer,” said Eric Jacobs, Ph.D., strategic director of pharmacoepidemiology at the American Cancer Society. Jacobs, who wrote an accompanying editorial in the Cancer Epidemiology, Biomarkers & Prevention issue. He said a randomized trial among men without prostate cancer would need to be very large and might not be feasible.

“One possibility, however, would be a randomized trial among early stage prostate cancer patients opting for surveillance rather than immediate treatment, to see if statins could lower risk of prostate cancer progression,” Jacobs said.

The AACR will host a press briefing on this research on Tuesday, Nov. 3, 2009, at 11:30 a.m. ET. Reporters can call in to the press briefing using the following information:

U.S./Canada: (888) 282-7404
International: (706) 679-5207
Access Code: 37083372
Topic: AACR

The following experts will participate in this press briefing:

Timothy Rebbeck, Ph.D.
Associate Professor of Epidemiology
University of Pennsylvania
Editor-in-Chief
Cancer Epidemiology, Biomarkers & Prevention

Elizabeth Platz, Sc.D., M.P.H.
Co-Director, Cancer Prevention and Control Program
Sidney Kimmel Comprehensive Cancer Center
Johns Hopkins University

Demetrius Albanes, M.D.
Senior Investigator
National Cancer Institute

Eric Jacobs, Ph.D.
Strategic Director, Pharmacoepidemiology
American Cancer Society

Additional Resources:

Download * the mp3 of the teleconference ( 7.77 MB, 33 minutes and 59 seconds)

*On a PC, right mouse click on the “Download” link and select “Save link as…” in Firefox or “Save Target as…” in Internet Explorer.

Read the full studies and accompanying editorial:

Platz et al. Cholesterol and High Grade Prostate Cancer

Albanes et al. Cholesterol and Cancer Risk

Editorial: Answers and Some New Questions

Subscribe to the AACR News RSS Feed

Subscribe to the Cancer Epidemiology, Biomarkers & Prevention RSS Feed

# # #

The mission of the American Association for Cancer Research is to prevent and cure cancer. Founded in 1907, the AACR is the world’s oldest and largest professional organization dedicated to advancing cancer research. The membership includes 30,000 basic, translational and clinical researchers; health care professionals; and cancer survivors and advocates in the United States and nearly 90 other countries. The AACR marshals the full spectrum of expertise from the cancer community to accelerate progress in the prevention, diagnosis and treatment of cancer through high-quality scientific and educational programs. It funds innovative, meritorious research grants, research fellowship and career development awards. The AACR Annual Meeting attracts more than 16,000 participants who share the latest discoveries and developments in the field. Special conferences throughout the year present novel data across a wide variety of topics in cancer research, treatment and patient care. The AACR publishes six major peer-reviewed journals: Cancer Research; Clinical Cancer Research; Molecular Cancer Therapeutics; Molecular Cancer Research; Cancer Epidemiology, Biomarkers & Prevention; and Cancer Prevention Research. The AACR also publishes CR, a magazine for cancer survivors and their families, patient advocates, physicians and scientists. CR provides a forum for sharing essential, evidence-based information and perspectives on progress in cancer research, survivorship and advocacy.

Media Contact:
Jeremy Moore
(267) 646-0557
jeremy.moore@aacr.org

Hey guys!

Thanks for all the well-wishes for my health assessment today. Thankfully, I received all good news.

Let this post serve as a testimony to healthy eating and exercise because I haven’t always had numbers like these.

• Blood pressure: 104/76
• Total cholesterol: 125
• LDL (bad) cholesterol: 65!
• HDL (good) cholesterol: 49!!!!!!!!!! (this is a huge improvement from my 34 this time last year, hoping for even higher next year)
• Triglycerides: 56 (normal range is 50-200)

In order to get my HDL cholesterol to come up, I’ve been doing a lot of different things over the past year.

• I have maintained my weight and I do not smoke.
• I used to eat tuna or salmon at least once a week (back when I still ate seafood), I took fish oil capsules for a while, and I’m always on the look out for products containing Omega-3’s (including a bottle of canola oil I had for a while).
• I’ve eaten lots of oatmeal, fruits and veggies.
• I’ve also used ground/milled flax seed in both my smoothies and oatmeal.
• I’ve also focused on getting more healthy fats in my diet by cooking with healthy oils, eating plenty of peanut butter, nuts and my good friend the avocado.
• I try to enjoy a glass of red wine every once in a while.
• I’ve kept up with my aerobic exercise.
• I’ve taken calcium supplements.
• I’ve remained very much anti-trans fat, avoiding it at all possible costs.

My body fat percentage and measurements were also down but those numbers above are the most important. With heart disease being the number one killer of men and women in the U.S., those are numbers we all need to know!

Stepping off of soap box…

Breakfast this morning, eaten so gladly at 9 a.m., was oatmeal with sliced apples (cooking the apples with the oats is the way to go) and some PB.

I was also pleased to learn that I inadvertently celebrated National Oatmeal Day which is October 29th every year! Woo hoo

In vegan news…

Vegan MoFo III is coming to an end in two days. After almost 29 days of eating vegan, there is no way I am going back now. I have never felt better! I’ve also had little to no digestive issues in this past month. I’ve tried a ton of new recipes with many more on the agenda. I’m feeling so confident in what I am putting into my body. But what will help me stay motivated?

World Vegan Month

That’s right…Vegan MoFo (October) comes to a close just as World Vegan Day (November 1) and World Vegan Month are approaching!

For more info, check out my friend Carrie’s Examiner article on World Vegan Month

Happy Thursday!

Let me explain…I have a health assessment first thing in the morning (well, at 8:30) so I haven’t been able to eat or drink anything other than water since 8:30 tonight!

Actually, it hasn’t been too bad and it has actually given me some perspective. I should stop eating earlier in the night. I should have a cut off time, unless I am really stomach-growling hungry.

Anyway, today started off with oatmeal.

This bowl contained 1/3 cup oats, 1 chopped apple, sprinkle of cinnamon and a tablespoon each of pumpkin butter and peanut butter. So yummy!

Speaking of oatmeal, I was recently accepted as the Louisville Healthy Living Examiner and published my first article last night!

Please check it out: Eat oatmeal every day

I had some pumpkin spice coffee when I got to work and some nuts later on in the morning when I got hungry again.

For lunch today, I heated up my leftover chickpea curry from last night and threw them on a top of a huge salad with a little bit of Italian dressing.

It was so delicious! Best lunch I have had in a while, I really need to get back to big salads, at least until the weather gets really cold

My afternoon snack had me trying a new type of yogurt, which is always fun. This time it was So Delicious, but with a twist.

I have never tried Agave anything, that I am aware of, so I was really excited. I tried it by itself first and then threw on some Ezekiel cereal for some crunch.

Verdict? I loved it!

It was sweet but not overly sweet like some of the other soy yogurts out there. I would definitely buy this one again and I’m going to have to check out the other flavors.

It still had 19 grams of sugar (gasp!) so I would not eat it every day but it would be nice to have once in a while.

After work, I hit the gym solo and did 3.25 miles on the treadmill in 40 minutes, including a cool down and a minute between miles. I think my running is really improving! I always do better outside but I just didn’t feel up to it with the dreary weather and lack of a partner.

When I got home from work, I was starving, so I had a piece of whole wheat bread with peanut butter and pumpkin butter (I think I might be obsessed)!

Then, I took a nice hot shower (nothing like it after a tough sweaty run) and got my stuff together to go to Courtney’s for Girl’s Night Potluck.

For dinner, Margie made this delicious VEGAN lasagna (you must get me the recipe girl) and we had salad and bread on the side. Yum!

I went back for seconds on the lasagna and bread. Margie used vegan cheeses and the dish contained spinach, tofu and lots of other yummy ingredients.

For dessert, I brought these cookies, which I read all the ingredients for and I’m pretty sure they are vegan (not all from this brand are).

I promptly ate two of them since it was nearing close to 8:30!

Eh, they were pretty good but nothing I would get again. Unless I was taking them somewhere…at least I could share some cookies with people that had decent ingredients.

Well, that’s all I’ve got. Wish me luck tomorrow, I get to find out what changes I’ve had since July as far as measurements and stuff. I’m not expecting anything but it will be nice to have some new numbers.

I also can’t wait to see if my HDL cholesterol has gone up any. No matter how healthy I have gotten, I’m still struggling to get my good cholesterol up in the acceptable range. It pretty much hovers around 35, the highest it’s ever been was 50 and they tell me 60 is where I need to be, at least!

Good night friends.

What the Food Industry Doesn’t Want You to Know

Two decades ago I read a study about the analysis of cholesterol in the arteries of people who died of coronary artery disease. It turned out that much of the gunk lining these arteries wasn’t cholesterol at all – it was Crisco - hydrogenated vegetable oil. Since then I have been warning people not to eat anything with vegetable shortening that is chemically more like plastics than food. Today we call these substances trans fats. The industry has known about this for at least that long! Only now, after even more publicity than they could squelch, they’ve started to do something about it.

Trans fats are used mostly for commercial cooking and food preparation, and is one of the main sources of disease in the Standard American Diet (S.A.D.). Hydrogenation adds hydrogen gas to vegetable oil, helping to solidify it into a molecule that more closely resembles plastic than food. The process, used for margarine or shortening, makes them more unhealthy than real butter, since hydrogenated fats act like cholesterol in your body.

Now a law in California holds manufacturers liable for their products if they are known by manufacturers to be unsafe, though not by consumers. In other words, they may be liable for hiding the truth! So finally, after years of knowingly making product bad for your heart, someone is doing something about!

Let’s hold all food manufacturers responsible for their products! By the way – the company which owns Oreos also owns major cigarette brands. Think about it!

More facts about Trans Fats

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Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils.” Look for them on the ingredient list on food packages.

The reason why food industries like using trans fats in their foods because they’re easy to use, inexpensive to produce and last a long time. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers.

Trans fats affect your health in a way that trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes, cancer, arthritis and many other health problems.

Why did trans fats become so popular if they have such health effects? As we know, before1990, very little was known about how trans fat can harm your health. In the 1990s, research began identifying the adverse health effects of trans fats.

Trans Fats are found  everywhere

Perhaps you find that it is hard to completely avoid trans fats because they can be found in many foods – but especially in fried foods like French fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings.  You can determine the amount of trans fats in a particular packaged food by looking at the Nutrition Facts label.  You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.”

The natural trans fats

Small amounts of trans fats occur naturally in some meat and dairy products, including beef, lamb and butterfat.  It isn’t clear; though, whether these naturally occurring trans fats have the same bad effects on cholesterol levels as trans fats that have been industrially manufactured.

The safe dosage

The American Heart Association recommends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories.  That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fats.  That’s less than 2 grams of trans fats a day.  Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats.  Find out your personal daily fat limits on My Fats Translator.

How can you stay within your daily limit for trans fats ?

Read the Nutrition Facts label on foods you buy at the store and, when eating out, ask what kind of oil foods are cooked in.  Replace the trans fats in your diet with monounsaturated or  polyunsaturated fats.  For practical tips, learn how to Live Fat-Sensibly.

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What is Trans Fats?

Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils.” Look for them on the ingredient list on food packages.

The reason why food industries like using trans fats in their foods because they’re easy to use, inexpensive to produce and last a long time. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers.

Trans fats affect your health in a way that trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes, cancer, arthritis and many other health problems.

Why did trans fats become so popular if they have such health effects? As we know, before1990, very little was known about how trans fats can harm your health. In the 1990s, research began identifying the adverse health effects of trans fats. This is because the usage of trans fats as food additive has already spread around the world.

Trans Fats are found  everywhere

Perhaps you find that it is hard to completely avoid trans fats because they can be found in many foods –  especially in fried foods like French fries and doughnuts, and baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings.  You can determine the amount of trans fats in a particular packaged food by looking at the Nutrition Facts label.  You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.”

The natural trans fats

Small amounts of trans fats occur naturally in some meat and dairy products, including beef, lamb and butterfat.  It isn’t clear; though, whether these naturally occurring trans fats have the same bad effects on cholesterol levels as trans fats that have been industrially manufactured.

The safe dosage

The American Heart Association recommends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories.  That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fats.  That’s less than 2 grams of trans fats a day.  Given the amount of naturally occurring trans fats you probably eat every day, this leaves virtually no room at all for industrially manufactured trans fats.  Find out your personal daily fat limits on My Fats Translator.

How can you stay within your daily limit for trans fats ?

Read the Nutrition Facts label on foods you buy at the store and, when eating out, ask what kind of oil foods are cooked in.  Replace the trans fats in your diet with monounsaturated or  polyunsaturated fats.  For practical tips, learn how to Live Fat-Sensibly.

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The link between insulin, diabetes and breast cancer is not the only health concern we should worry about. Insulin’s association with the manifestation and prognosis of these risk factors and diseases has been shown time and time again:

1. colon cancer
2. prostate cancer
3. pancreatic cancer
4. breast cancer
5. diabetes
6. metabolic syndrome
7. obesity
8. high blood pressure (kidney damage)
9. congestive heart failure
10. high levels of triglycerides (liver damage)
11. low HDL (good) cholesterol (liver damage)
12. heart disease
13. high C-reactive protein levels (heart disease)
14. polycystic ovarian syndrome (PCOS)
15. inflammation
16. infertility
17. aging, common characteristics of those who live the longest include low normal values for:
• fasting insulin levels
• fasting glucose
• triglycerides
• body fat found around your organs, typically you carry weight around the mid-section of your body

High insulin levels affect children too! Here are risk factors associated with high insulin levels and diseases that are common in children who are overweight.

1. overweight
2. diabetes
3. metabolic syndrome
4. high homocysteine levels (a risk factor for heart disease and stroke)
5. high LDL (bad cholesterol)
6. non-alcoholic fatty liver disease
7. acanthosis nigricans (a brown or black velvety color to the skin).

If the information is out there, ever wonder why the smart guys making big money do not focus on this? Me too, the bottom line for early detection of the illnesses mentioned above is to speak with your doctor about checking insulin levels (fasting and after you eat along with a glucose tolerance test) at routine visits. Eat low carbohydrate/low glycemic foods that will help keep insulin levels low.

What is cholesterol?

How many are still asking the question? Cholesterol is a fatty substance that is found in greater quantities in animals including man as in all other life forms. It has two origins: the diet and biosynthesis, primarily by the liver.

It is present in all cells and its rate, when too high can cause health problems very serious or even fatal. Obese people, smokers, alcoholics and menopausal women are considered more risky, but we find poorly controlled cholesterol in children younger and younger.

Cholesterol is found in two forms. The free form, ie it is associated with nothing else and the esterified form when linked to a fatty acid to form Steroids. Its low hydrophilic character who found himself in the free form is completely removed when it is linked to a fatty acid.

However cholesterol should not be considered an enemy. Humans need cholesterol because it is an essential component of our cells. In fact this is the priority component of cell membranes. The formation of the lipid layer of plasma membranes utilizes a significant portion of cholesterol. The latter also plays a role in membrane fluidity.

There can be no human life without cholesterol because it is the precursor of steroid hormones and is among others used by our body to manufacture vitamin D. It is also an essential constituent of bile.

Let us respect our cholesterol, but keep it in the eye!
The “good” and “bad” cholesterol.

In fact, cholesterol is not under two different molecules. Rather transportation systems that carry blood that have very different roles: lipoprotein (LDL small density lipoproteins) and HDL (high density lipoprotein). Hence the popular name of LDL and HDL.

HDL cholesterol recovered in the organs that have too much and relates to the liver which is responsible for its elimination. These are HDL cleans all the arteries of fatty deposits of poor quality and thus help reduce the occurrence of atherosclerotic plaque. Therefore we attribute the adjective “good” cholesterol to HDL.

LDL working in the opposite direction. This means that they deposit cholesterol on artery walls. Then begin to form slabs of fat called atheroma. Hence the title of “bad” cholesterol.

Cholesterol is one of the causative agents of atherosclerosis leading to cardiovascular disease. The excess “bad cholesterol” and the lack of “good cholesterol” are recognized as risk factors for cardiovascular disease.

There are several treatments to reduce “bad cholesterol” but exercise and healthy eating are identified as the natural solution more effective. However, some drugs have the power to increase the rate of “good” cholesterol. Think of “statins” that get extraordinary results in people heavily affected by the “bad” cholesterol.

A visit to your doctor is recommended. Have a test to know your cholesterol level and take the opportunity to inform you about “statins”. The results of your tests will tell you if you use medication or if a better quality of life, a healthy diet and exercise would be sufficient.

But remember that over the report “total cholesterol / HDL is higher the cardiovascular risk is high.

I have quit smoking for 12 days now, and started a blog about it.  Tuesday September 22 @ 3:30 pm I had a cigarette and havent had one since.  So the questions are how do I feel? am I OK ? do I want one?  All those questions can be answered by first analyzing why I quit.

1) The primary reason for quitting was so that I dont collapse while playing basketball on a new recreational team that was formed and I was part of.  Trust me, I could have kept smoking and still played basketball no problem, but it would have been though.

2) The second reason why I quit is that I have a wife and kids and want to grow old with them, want to see their successes and failures, their joys and disappointments,  and want them to have a husband and father.

3) The third reason is for overall health purposes – my HDL was creeping down around 25, I am 5′6″ and almost 200 pounds, I am out of breath when I walk up a hill and at 34 none of it is acceptable.  Is it all due to smoking? No, but smoking slows me down from doing the things (exercise) that will help reverse some of those ill health numbers.

So considering the reasons why I quit, I can take a stab at the questions I asked at the beginning of the post.  How do I feel?  I feel great, health wise it couldnt have been better – I can walk up a hill without being out of breath and overall my breathing is better…still havent started to excercise except for basketball.  Am I OK? this quit attempt has showed me that I can overcome the power and control that cigarettes had on me.  It is probably the most awesome emotion I have had in terms of personal accomplishment because I guess at some point I realized how much power this “drug” had on me.  I have never felt a sense of personal pride as much as I do now.  Last question – do I want one?  Hell yes, like nothing I have wanted more in my life.  It takes a lot to keep me from going to the store and buying a new pack and starting again, but then I think about my family and my health.  It really is easier said than done when it comes to this.  Its been 12 days of hell – I havent lashed out at anyone, or been a miserable person to be around but deep down inside there is a big battle going on between the smoking me and the non smoking me and till now the good side (the non smoking me) has won out, but stay tuned.  Hopefully the day counting goes to eternity but for now – 12 days out.  Please share, I would like to know if I am the only one that goes through this much thought when it comes to smoking.

OXFORD (ars). Wer raucht, einen hohen Blutdruck und hohe Cholesterinwerte hat, der verschenkt zehn Jahre seines Lebens. Dieses Fazit ziehen britische Forscher aus einer Studie, an der rund 19 000 Männer zwischen 40 und 69 Jahren teilnahmen (BMJ online). Jene mit allen drei Faktoren hatten eine dreifach höhere KHK-Sterberate als Teilnehmer ohne Risiken.

Die Sterberate durch nicht-gefäßbedingte Krankheiten war verdoppelt, die Lebenserwartung um zehn bis 15 Jahre verkürzt. Bemerkenswert an dieser “Whitehall” genannten Studie ist der lange Beobachtungszeitraum: nahezu 40 Jahre.