The Citizen, 1997-10-22, Page 7Jood
THE CITIZEN, WEDNESDAY, OCTOBER 22,1997. PAGE 7.
Cholesterol a factor for long-term healthly living
By Janice Becker
Citizen staff
It attacks your body, silently, increasingly slowing the flow
of blood to vital? organs such as the heart and the brain.
And what is this silent enemy? Cholesterol.
A fatty, waxy substance which is a natural product of the
liver, cholesterol can be lethal if allowed to build up and
deposit in the blood vessels. However, it is also important for
the daily operation of the body.
Small amounts of cholesterol are needed for healthy living,
said REACH, a community program sponsored by pharma
cists. It is used to produce hormones and nerve cells, though
excess amounts can be deposited in the blood vessels and
constrict the movement of blood to all parts of the body,
including the brain and heart, two particularly sensitive areas
to a slowed supply of oxygen-rich blood.
Though it is often retirees who express the most interest in
watching their cholesterol, Victorian Order Nurse Donna
Butson said, "Cholesterol counts are relevant to all adults."
"The impact of cholesterol on an individual depends
partially on what we eat," said Butson. "Ten per cent of
cholesterol is diet-based. If a patient sees their cholesterol
count edging up, diet can help bring it down."
Another component to increased cholesterol is genetics. It
determines how the body metabolizes food and how much
cholesterol is left in the system, she said. "Medication comes
into play with this aspect."
A common result of excessive cholesterol is heart disease,
another ailment which runs in families, Butson added.
"Cholesterol is a risk factor for heart disease, which is still the
number one killer."
Heart disease, often thought to be a man's disease,
increasingly affects women as they go through menopause and
enter their 70s and 80s. In that age group, there are as many
women with heart disease as there are men, said Butson.
The first step to preventing cholesterol problems is to be
tested and determine what those results mean.
Butson hosted a cholesterol clinic recently at Blyth
Apothecary. The quick blood test, offered free to anyone
visiting, looked for total cholesterol. The test does not indicate
specifics for good and bad cholesterol, but will give a general
reading for further investigation, if required. If a high reading
results, Butson suggests clients check with their physician.
In general terms, a reading under 5.2 mmol/L is considered
healthy, though there are some upward adjustments for age.
For the ove-50 age group, Butson said a reading between five
and six is normal.
A more detailed test, after a 12-hour fast, will show the
levels of good (HDL) and bad (LDL) cholesterol. HDL can
range above .9 mmol/L while LDL should remain below 3.4
mmol/L.
From there, the physician may recommend a change in
lifestyle, whether through diet, exercise or the cessation of
smoking. A decrease in LDL can be realized by a lower
intake of saturated fats and an increase in fibre.
To win the battle against fatty foods, health workers advise
consumers to be aware of foods marketed as low or no
cholesterol as they may be high in saturated fats, a contributor
to the problem.
Saturated fats are most commonly found in fatty
and deli meats, including pate, butter and dairy
products with high milkfat. Other sources include
tropical oils such as palm and coconut,
hydrogenated food products like cookies, chips,
fries and margarine, organ meats and egg yolks.
Consuming unsaturated fats, such as vegetable
oils, soft margarine, nuts and grains, is a step
towards a healthy heart. The inclusion of soluble
fibre, as found in oat bran, oatmeal, bran cereals,
legumes and many fruits and vegetables, can help
lower cholesterol levels.
For those at higher risk, because diet alterations
have not been successful or the patient has had a
previous heart attack, stroke or angina, medication
may be prescribed. As with all medicines,
following the instructions is key.
Clinics are hosted periodically at pharmacies in
Listowel, Goderich, Stratford, London and numerous other
sites. Anyone interested in attending a clinic can call their
local druggist for more information.
Top Ten Fibr e Sources
Baked beans 1/2 cup 8 grams fibre
Lentils 1/2 cup 6 gm.
Wheat bran 1/4 cup 7 gm. - z
Bran flake cereal 3/4 cup 5 gm.
Oat Bran cereal 1 cup 4 gm.
2 slice whole whe at bread 4 gm.
Raisins 1/4 cup 4 gm.
1 orange or 1/2 gr apefruit 7 gm.
1 pear or apple 4 gm.
Peas 1/2 cup 4 gm.
Ontario Heart and j'troke Founalotion
Your Healthy Alternative for.
Bulk Foods Vitamin & Supplements
Organic Products Gift Baskets
Hair & Body Care Products Books
THE THREE-MINUTE HEART SMART QUIZ
Take this quiz, and see how smart you are about your heart. This is a true-or-false quiz.
Just circle the answers you think are correct.
heart disease or stroke, you must exercise intensively
for 30 minutes a day.
T F
7. More men than women die of heart attack.
T F
8. Some of the possible symptoms of a heart attack are:
shortness of breath, feelings of fear and anxiety, and a
burning sensation, discomfort or pain in the centre of
the chest.
T F
9. Only health care professionals can use CPR (cardio
pulmonary resuscitation) to save someone's life.
T F
10. The two best ways to fight heart disease and stroke
are in personal lifestyle choices, and by supporting the
Heart and Stroke Foundation of Ontario.
T F
222 Josephine Street, Wingham
357-3466
1. The most effective way to lower blood cholesterol is
to reduce the fat in your diet
T F
2. The death rate from heart disease and stroke
continues to climb slowly each year.
T F
3. Whether or not you smoke cigarettes will have little
effect on the possibility of having a heart attack or
stroke.
T F
4. The word "lite" or "light" on a food label doesn't
necessarily mean less fat or calories.
T F
5. About 45,000 Canadians died of heart attacks last
year, more than half before getting any medical help.
T F
6. For exercise to be effective in reducing the risk of
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SH3MSNV
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