콜레스테롤은 다 나쁠까? VIDEO: Tips to be Fit: Is 'good cholesterol' always good?
Tips to be Fit: Is 'good cholesterol' always good?
Vince Faust Mar 14, 2019 0
Cholesterol is a soft, yellowish, waxy material. It’s found in every cell in our body and it’s essential for our cells to function properly. Cholesterol comes from two sources. Your body makes all the cholesterol you need. The other source of cholesterol comes from the fat in your foods from animals. Meat, pork, fish, poultry and full-fat dairy products contain dietary fat. These foods are high in saturated and trans fat. These fats cause your liver to make more cholesterol than it otherwise would. This added production means they go from a normal cholesterol level to one that’s unhealthy. You should note that about half of all heart attacks occur in people that have normal cholesterol levels.
KERA News
콜레스테롤은 다 나쁠까? 전문가들은 “콜레스테롤처럼 잘못 인식되는 물질도 별로 없다”고 말한다. 심장 및 뇌혈관 질환의 주범으로 찍혀 몸속 수치가 무조건 낮아야 한다고 잘못 알고 있는 사람들이 적지 않다는 것이다. 하지만 이는 오해다.
1. 생명 유지에 필수 성분 콜레스테롤은 우리 몸을 형성하는 세포와 세포막을 구성하는 주요 성분이 되고, 장기의 기능과 상태를 정상적으로 유지하는 스테로이드 호르몬을 합성하는 재료다. 음식물의 소화와 흡수에 필요한 담즙 산의 원료 역시 콜레스테롤이다. 따라서 적정 수준의 콜레스테롤은 문제가 되지 않을 뿐만 아니라 생명 유지에 꼭 있어야 할 물질이다. 2. 유익한 것 vs 해로운 것 혈중 지질은 지방 단백질(지단백) 안에 존재하며, 지단백은 저밀도 지단백(LDL)과 고밀도 지단백(HDL)으로 나뉜다. 콜레스테롤 등 지방을 운반하는 LDL은 입자가 작아 혈액 안에 많아지면 동맥벽에 침투해 동맥경화증을 일으킨다. 반면에 HDL은 동맥과 세포에 있는 여분의 콜레스테롤을 받아 간으로 보내 동맥경화증을 막는 효과가 있다. 그래서 LDL을 나쁜 콜레스테롤, HDL을 좋은 콜레스테롤이라고 부른다. 3. 음식보다 몸속에서 더 많이 생성 혈액 내 콜레스테롤은 하루 식사로 보통 20~30% 정도 섭취된다. 몸속에서는 이보다 훨씬 많은 70~80%의 콜레스테롤이 만들어진다. 신체가 음식을 통해 콜레스테롤을 많이 흡수하면 체내에서 콜레스테롤 생성량을 조절한다. 성인의 몸속엔 약 100~150그램 정도 분포돼 있다. 뇌와 전신 근육에 각각 25%, 피 속에 10% 정도 존재하며, 나머지는 여러 장기에 고루 분산돼 있다.
4. 당뇨 있으면 특히 주의해야 당뇨나 대사증후군이 있다면 콜레스테롤 수치가 정상이어도 안심해서는 안 된다. 이러한 환자들은 LDL을 많이 가지고 있는 것으로 알려져 있다. LDL은 콜레스테롤 함유량이 낮지만 심장병을 가장 잘 일으킨다. LDL과 중성지방 수치가 높고, HDL이 낮은 특징을 보이는 이상지질혈증은 심장병 환자의 50~70%를 차지한다. 따라서 심혈관계 질환 가족력이 있거나 체지방률이 높은 사람은 어떤 종류의 콜레스테롤이든 제한하는 편이 좋다. 권순일 기자 kstt77@kormedi.com 코메디닷컴 |
edited by kcontents
High cholesterol numbers don’t typically cause any symptoms. Heart attack or stroke will result from the damage caused by high cholesterol. Both “LDLs and HDs play a role in our health. Cholesterol and triglycerides are transported by lipoproteins to the body’s tissues, where they reinforce cell membranes and aid in the synthesis of hormones and other needed substance for your body. After these useful lips are stripped away from the transporting lipoproteins, the leftover portion is known as low-density lipoprotein (LDL) These LDLs can be harmful. LDL cholesterol can accumulate on your artery walls and cause changes that can cause heart disease. Just having high HDLs may not always be a good indicator of your heart disease risk. People with lower HDL cholesterol can be at lower risk than a person with high HDL numbers. What we know now is that unwanted cholesterol is removed from the arteries through a process know as reverse cholesterol transport.
Most standard HDL test don’t indicate the efficiency of the reverse transport process. This means that people with high HDLs could have an inefficient disposal of unwanted cholesterol. This will leave excess lipids remaining in your arteries. This will increase your risk for heart disease. You not only need enough HDLs you also need a good reverse cholesterol transport system.
These events don’t occur until high cholesterol numbers lead to the formation of plaque in your arteries. Plaque narrows arteries so less blood can pass through. The formation of plaque will change the structure of your arterial lining. This will lead to serious complications.
A blood test is the only way to know if your cholesterol levels are too high. This means that having a total blood cholesterol level above 240 milligrams per deciliter (mg/dL) you have a high cholesterol level.
You should have your cholesterol checked more frequently if you have a family history of high cholesterol. Or if you demonstrate the following risk factors:
• have high blood pressure
• are overweight
• smoke
There are genes that cause high cholesterol called familial hypercholesterolemia. People with this condition can have cholesterol levels of 300 mg/dL or higher. They can experience xanthoma. Xanthoma can appear as a yellow patch above the skin, or a lump underneath the skin.
While there are few physical symptoms, high cholesterol levels can affect your eyes. Cholesterol deposits tend to appear on the upper and lower eyelids, near the inner corner of the eye and can often develop symmetrically around both eyes. These deposits rarely affect vision or eyelid movement but can cause the eyelid to droop.
Tropical oils, such as palm oil, palm kernel oil and coconut oil, also can trigger your liver to make more cholesterol. These oils are found in baked goods. When you consume too much saturated fat, your cholesterol levels increase. Excess cholesterol in your diet is eventually deposited in the inner walls of your arteries. As you get older, scar tissue and other materials build up over the cholesterol causing the arteries to narrow. This is called atherosclerosis. When the arteries leading to the heart narrow, blood flow becomes restricted which can lead to a heart attack. When the arteries leading to the brain narrow you can have a stroke. More than 40 million Americans have high levels of cholesterol.
hlbi.nih.gov
edited by kcontents
Diet is an important factor, which can help lower your cholesterol level. Cholesterol is found in meats, dairy products and some vegetable oils high in saturated fat. Foods labeled “no Cholesterol” aren’t necessarily healthy, and may still be loaded with saturated fat. Saturated fat has more affect on your blood cholesterol then the amount of cholesterol you take in. Read labels and limit your saturated fat intake to 14 grams daily. Other ways to lower your cholesterol include not smoking, loosing excess weight and getting involved in a regular exercise program. If you lower your cholesterol level 2%, you lower your risk of a heart attack by 30%.
Cholesterol and saturated fat is found in both the lean and the fat part of meats. By removing the fat and the skin from meats you do get rid of most of the saturated fat, some cholesterol and you cut calories. Meat still contains saturated fat even after removing the fat or skin. Saturated fat tends to boost your blood cholesterol levels even more than eating foods containing high levels of cholesterol. Meats are important in a balanced diet because it contains more usable iron than any other food. However, you should limit your intake to lean cuts of beef, pork, skinless poultry, and fish. You should also limit protein portion sizes to between 4oz. per serving.
Eggs are also a source of cholesterol and saturated fat. Eggs are an economical form of protein. Eggs have two edible parts, the yolk which has almost all the fat and cholesterol and the whites which has 3/4 of the protein, and only a trace of fat and no cholesterol. They can be part of a great low fat, low cholesterol protein meal. You can limit your intake of cholesterol and fat by having one to two egg yolks for every 4 to 6 egg whites. This combination contains about 25 grams of protein and 300 mg. of cholesterol. This will also give you 160 to 200 calories per serving.
How’s your cholesterol numbers? Fine you say, under 200. That number is only part the information needed to insure good health. When the doctor gives you your total cholesterol level, you should also be given your HDL (high-density lipoproteins) and your LDL (low-density lipoproteins) levels. In a study published in the American Journal of Cardiology researchers found that 64% of men with cholesterols under 200 still had coronary heart problems. The study also found that these men had higher than normal levels of LDLs and lower than normal HDL levels. A high cholesterol level or a high level of LDLs and/or a low level HDLs can still be a main factors contributing to heart attacks, strokes and other circulation problems.
Alcohol adds extra calories, which can lead to weight gain. Being overweight can raise your LDL level and lower your HDL level. Too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level. Men should have no more than two drinks containing alcohol a day. Women should have no more than one drink containing alcohol a day.
Results of your blood test will come in the forms of numbers. The numbers by themselves are not enough to predict your risk of heart problems or to determine what you need to do to lower that risk. They are part of a larger equation that includes your age, your blood pressure, your smoking status, your use of blood pressure medicines and your body’s ability to get rid of your excess LDLs. Your doctor will use your information to calculate your risk for serious heart problems. The two of you have to develop a strategy for reducing your risk.
High cholesterol can be caused by many factors, which include family history, poor diet, a sedentary lifestyle, alcoholism, cigarette smoking, underactive thyroid and diabetes.
Exercise is another key to reducing your cholesterol numbers. You’ll need to do both aerobic and strength building exercises.
Aerobic exercise primarily works the heart, lungs and circulatory system. Aerobic workouts will also help you burn body fat if you do 30 minutes or more of continuous movement. It takes your body 20 minutes to switch to the fat burning stage during a workout. Try to get in at least 30 to 45 minutes of aerobic exercise 5 to 6 times a week. Try to keep your aerobic workout under 60 minutes. This way you won’t overdo it and you’ll decrease your risk of injury due to repetitive stress. Thirty to 45 minutes is ideal, but you may have to start below 10 minutes and increase your workout time gradually.
Some examples of aerobic exercise include 30 minutes or more of brisk walking, jogging, bicycling, swimming, walking in a pool, aerobic dance and jumping rope. If you’re trying to lose weight, aerobic workouts with good eating habits will help you see results within a few weeks. To get started with a walking or jogging program, start with 10 minutes. Add 2 minutes each week until you reach 30 to 45 minutes.
You also need to do some toning and strength building exercises for a totally fit body. Calisthenics, resistance training with weights or machines will strengthen and tone your body. Weight training for teens is a good way to help strengthen and shape the body, but there are some exercises you should avoid. If you’re under 18, you should never do heavy weight bearing exercises such as deadlifts, behind the neck presses, bent lateral raises, clean and jerk, standing toe raises and squats with weights on the back. These exercises place too much stress on the spine and joint areas because your bones are still growing and not completely fused. Your bones are not completely fused until about age 18.
If you’ve never exercised before, find a beginner exercise group. A professional can help you get started. If you want to give it a try on your own, start a walking program. Walk every other day. Do callisthenic exercises on the day you don’t walk. Do at least one exercise for each body part. Start your program slowly and be consistent. Keep a diary to keep track of your progress. After a few months, you may want to get into weight training.
cholesterol components in the blood/Cleveland Clinic
edited by kcontents
Cholesterol Testing
Cholesterol screening is very important, but there are a few things that can affect the accuracy of your test.
Your position before you take your test will affect your levels. You should sit down before you take your test. Prolonged standing prior to the test can elevates total cholesterol levels an average of 10%. You should be seated at least 5 to 15 minutes before having your blood drawn.
Don’t do strenuous exercise for 24 hours because exercise will elevate your HDLs. This will cause an artificially elevated HDL level in your test results.
Alcoholic beverages will elevate HDL, cholesterol and triglycerides giving you inaccurate test results. To be safe you should not drink alcoholic beverages 24 hours before you take your test.
You don’t have to fast before you take your test and you don’t want to change your diet. The object of your cholesterol test is to test typical cholesterol levels. Changing your diet before the test will not give a true indication of your normal levels.
Pregnancy can also elevate your cholesterol levels, especially after the first trimester. We can’t tell you not to have a baby, but we would suggest holding off on having a cholesterol test until three months after giving birth.
So, get your LDL and HDL levels when checking your cholesterol levels.
For more information on heart disease and cholesterol contact The American Heart Association at 800 242 8721 or www.heart.org.
Before starting your fitness program, consult your physician.
If you have a fitness question or concern you would like addressed write to: “Tips to be Fit,” P.O.Box 53443, Philadelphia, PA 19105, or tipstobefit@gmail.com. If you’ve missed an article of “Tips to be Fit” just search “Tips to be Fit.”
kcontents
