Page 19 - Mended Hearts-HeartGuide

LIFESTYLE AND RISK FACTORS OF CORONARY HEART DISEASES

How It Works STEP IT UP TO KEEP
CHOLESTEROL DOWN
Cholesterol travels through the bloodstream to reach the cells. When
there’s too much cholesterol in the bloodstream, it can bind with other If you’re inactive …
substances in the blood to form a buildup on the interior walls of the
arteries that carry blood to the heart. As plaque continues building ƒƒ Join a gym or recruit an
up inside artery walls, it slowly starts to clog them (the process of exercise partner
atherosclerosis referenced throughout the HeartGuide).
ƒƒ Walk on your lunch hour or
Types of Cholesterol coffee break

There are three main types of cholesterol: ƒƒ Take the stairs

ƒƒ Low-density lipoprotein (LDL) – Sometimes referred to as If you’re somewhat active …
“lousy” or “bad” cholesterol, LDL helps substances stick to the
inner walls of your arteries. Keeping LDL at lower levels is a ƒƒ Increase the frequency of
healthy heart goal. your exercise activities

ƒƒ High-density lipoprotein (HDL) – HDL is the “happy” or ƒƒ Explore a new sport
“good” type of cholesterol. It helps your arteries keep cholesterol
from sticking to the artery walls and moving through the ƒƒ Take Fido out for an
bloodstream. HDL cholesterol even helps remove cholesterol extra walk
from your bloodstream. Higher levels of HDL are associated with
good heart health. If you’re active …

ƒƒ Triglycerides – These can also clog our arteries. Triglycerides ƒƒ Exercise at least five
are made by the body, but too many can be a bad thing for times a week for 30
your health. Being overweight or obese or physically inactive, to 60 minutes
smoking, drinking too much alcohol, and eating too many
simple carbohydrates can all increase triglyceride levels in your ƒƒ Choose activities like biking
bloodstream. Diabetes and a family history of high triglyceride and swimming that use large
levels can also contribute to higher levels in your body. muscle groups

Understand The Risks ƒƒ Vary your routine to
avoid burnout
ƒƒ Diet – Eating foods low in saturated fat, triglycerides, and
cholesterol can help you control your blood cholesterol and LDL. ƒƒ Create an exercise schedule
and stick to it
ƒƒ Weight and obesity – Carrying too much weight can also
increase your risk. Being overweight or obese can raise LDL, total
cholesterol, and triglyceride levels.

ƒƒ Smoking – Tobacco smoke is terrible for your health. Among many
other problems, it can raise your triglyceride levels and lower your
levels of HDL.

ƒƒ Physical activity – Your body needs physical activity for your
overall health. People who don’t get enough physical activity can
become overweight or obese. Getting the physical activity you need
can actually help you lose weight and raise your level of HDL.

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