Do you know how cholesterol really damages your body?
Good cholesterol values
Cholesterol (HDL + LDL): Lower than 5 mmol / l
HDL (the good): Over 1 mmol / l for men and over 1.3 mmol / l for women
LDL (bad): Under 3 mmol / l
mmol / l = millimoles per liter – describes the number of molecules per liter of blood
Seven out of ten adults over 40 years have too high cholesterol, according to the Public Health Institute.
The average Norwegian 30-year-old has cholesterol values in the borderland of what is recommended. If you do not know your cholesterol level, it may be time for a doctor’s check.
– All adults should know their cholesterol levels, says Inger Elling, Head of Department of Heart and Lung Syndrome, LHL.
Good and Bad Cholesterol
Cholesterol can be divided into good HDL cholesterol and poor LDL cholesterol, so a single number may not necessarily tell you if your cholesterol level is too high or not.
– It’s LDL cholesterol that increases the risk of blood clots because it can leak on the inside of the wall. This causes the years to get tight, says Elling.
– Too high cholesterol levels may be associated with risk of cardiovascular disease. The GP can measure your lipid profile by taking total cholesterol, LDL cholesterol and HDL cholesterol as well as triglycerides. All of these values are important because it is the distribution between the different types of fat that can indicate your risk of heart disease, says senior doctor Berit Nordstrand.
Distinguishes excess cholesterol out of the body
Low levels of triglycerides and unfavorable LDL cholesterol are what one strives for.
At the same time, high HDL levels are desirable because HDL can simplify your years indoors so that fat is not as easy to divert.
– HDL also carries excess cholesterol back to the liver, so that cholesterol can be excreted by the body, says Nordstrand.
Are you at risk?
Here are some risk factors for heart disease
- Hereditary Facts
- Increased age
- Poor diet
- Little physical activity
- High cholesterol
- High blood pressure
Check if you have a dangerous heartbeat
Two out of three adults Norwegians have been shown to have high cholesterol.
– And it’s about 200. 000 people in Norway who have hereditary high cholesterol. If you belong to such a family, I would recommend checking your lipid profile already as a teenager. Then you should be closely monitored by the GP and tested regularly, “says Nordstrand.
Check cholesterol when you are over 20 years
According to Elling, a cholesterol level below 5 mmol / l is considered satisfactory in healthy adults. Higher value than this should not automatically be considered dangerous, but is above 7.9 mmol / l, you should always contact a doctor..
– If you do not have hereditary high cholesterol, you should check the level of fats in your blood when you have passed 20 years. Then you should know the status so that you can adjust your diet. The frequency of cholesterol controls should depend on the lifestyle you have, “says Nordstrand.
If you have other risk factors for cardiovascular disease such as overweight, diabetes or smoking, your doctor recommends that you check annually, preferably as part of a general medical checkup with follow-up of dietary measures, exercise and smoking cessation.. Have you already raised elevated cholesterol, you will have to take some lifestyles.
– But do not look blind to your cholesterol value. The health risk is assessed on the basis of both blood test results, other risk factors and lifestyle, says Nordstrand.
Diet, exercise and smoke
Lifestyle changes such as smoking cessation, conversion to more heartfelt diet and regular physical activity are the cornerstones of treatment, and before using medication, such measures should be taken.
– At most, treatment will be a change of diet. One should then switch to a diet everyone should strive for – pure raw materials with a lot of anti-inflammatory food, says Nordstrand.
Exercise improves the fat composition
Is your rest rate too high?
You should limit the intake of processed foods with a lot of carbohydrates; you should avoid refined plant oils and remember that regular exercise improves the composition of fat in the blood further.
– Your doctor may print a cholesterol lowering agent on blue prescription if you have had heart attack, heart rhythm or other symptoms of atherosclerosis or dense blood vessels. Cholesterol lowering drugs will help prevent new episodes of heart disease, “said Elling.
Your doctor may also print such medicines on blue prescription if you have significant risk of developing coronary disease.
– But keep in mind that cholesterol lowering medicine only protects cardiovascular disease. Medicines do not diminish the risk of other diseases as a result of a diet that does not contain the building blocks the body wants, says Nordstrand.
Strengthen cholesterol with the five F’s
- Fruits and vegetables
- Fiber and whole grain
- Physical Activity
So many cm. it should be around your stomach
– But why is really high cholesterol so dangerous?
– Hyperlipidemia means that there are too much fatty substances in the blood. In practice, it usually means that there is too much cholesterol. When too much cholesterol of the type LDL cholesterol is absorbed into the arteries, it causes an inflammatory reaction that causes the ear walls to swell. The tissue becomes damaged and we get a lime or arteriosclerosis, “said Elling.
Frames the heart muscles
Sometimes these injuries form high thicknesses that prevent blood flow completely or partially. When such changes affect the wreath of the heart, which supplies the heart muscle with blood, we call it a coronary disease.
Heart attacks and heart rhythm are examples of such diseases.
Eat at least five servings of fruits, vegetables and berries daily. Half should be vegetables.
- Use coarse grain products, for example in the form of coarse bread, coarse cereal, oatmeal and whole grain rice.
- Get 25-30 grams of fiber daily. Vegetables, fruit and coarse grain products are good sources.
- Eat fish at least two to three times a week. Half should be oily fish.
- Choose white meat, pure meat and low fat meat products. Limit the amount of processed meat products.
- Choose lean dairy products.
- Select unsaturated grease rather than saturated fat. Unsaturated fats are found in oily fish, rapeseed oil, olive oil, sunflower oil, nuts, seeds, avocado and oats.
- Select mostly low-salt foods and limit the amount of salt in cooking and food. Be careful when dealing with alcohol.
- Add omega-3 fatty acid supplements if you have an increased risk of heart disease.
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