What IS Cholesterol?

Cholesterol is a soft, waxy substance that's stored in the fat (lipid) content of one's blood stream.  It's actually important to have a certain amount of "good" cholesterol in one's system. 

Cholesterol, and our other body fats, cannot dissolve in our blood.  They must be transported by special carriers called lipoproteins.  While there are numerous kinds (too many to cover here), the two that are most important are the high-density lipoproteins (HDL) and the low-density lipoproteins (LDL).  There is a third kind, which is referred to as Lp(a), which can increase one's risk of heart attack and stroke.  We'll cover that one here, as well. 

HDL, LDL, & Lp(a)...What ARE These?

High-density lipoproteins (HDL) are known as "good cholesterol".  Most experts agree that HDL moves the cholesterol from the arteries to the liver, where it is broken down and leaves the body through the natural evacuation process.  A higher HDL level seems to reduce the risk of heart attack or stroke.  Keep in mind, though, that a lower HDL level in one's body (-40 mg/dL in men, -50 mg d/L in women) is a warning signal of greater risk of one or both. 

HDL seems to remove excess cholesterol from the plaques which build up in one's blood vessels, thereby inhibiting or slowing their growth.  This is what makes it so important to the human body.  Approximately 1/3 to 1/4 of the cholesterol in our bodies is carried by the HDL. 

Low-density lipoproteins (LDL) are the major transporters of cholesterol in our blood.  One can experience a build up on the walls of the arteries which supply blood to our hearts and brains, if too much LDL enters the blood stream.  When combined with other substances, it forms plaques.  Plaques are hard, thick coatings that can clog one's arteries and decrease blood flow to the heart or the brain.  Should the blood not move swiftly enough, there is danger of a blood clot forming near the plaques.  When this occurs in the arteries leading to the heart, one is at greater risk of a heart attack.  If it happens in the arteries which lead to one's brain, there is a higher risk of stroke. 

If one's LDL level is 160 mg/dL or higher, this is an indication of a greater risk of heart disease.  And if one has already been diagnosed with heart disease, it is strongly recommended that one maintain a level of less than 100 mg/dL. 

A little known (by the general population) lipoprotein that can also cause a greater risk is the Lp(a) cholesterol lipoprotein.  This is a generic variation of plasma (the "fluid" which carries the blood cells through one's blood stream) LDL.  When one's Lp(a) level is higher, one can more quickly develop the plaque build up which physicians and specialists refer to as "arthersclerosis".  Although there has been no conclusive evidence drawn as to WHY Lp(a) contributes to the increased risk of heart disease, it is commonly believed that the natural lesions which occur in our artery walls may contain substances that interact with it.  This may lead to the build up of the fatty deposits. 

From Where Do We Get Cholesterol?

The general consensus is that the human body is capable of producing the cholesterol that one needs to remain healthy.  The body - most especially the liver - produces roughly 1,000 mg per day.  Therefore the cholesterol consumed (by the average person eating the typical foods such as whole milk dairy products, eggs, meat, poultry, fish and seafood) is not really necessary to maintain the healthy level which one needs. 

Two of the biggest culprits which contribute to the excessive consumption of cholesterol are transfats and saturated fats.  But other fats consumed in foods can also raise blood cholesterol.  While some of the excess fat is removed from the body by the liver, most heart specialists recommend that the average person limit himself/herself to less than 300 mg daily.  And if one has been diagnosed with heart disease, that level should be less than 200 mg daily.  If one has been diagnosed with extremely high cholesterol, even more drastic measures may be necessary to bring it under control.

How Do I Control My Intake?

A proven and accepted measure of control is to limit one's intake to no more that 6 ounces of lean meat/fish/poultry daily, and to consume only low fat/no fat dairy products.  Effective substitutes for the protein necessary for good health can be found in beans and vegetables with high protein content.  Two excellent sources for determining which foods have high protein content can be found at:

http://www.vegsoc.org/info/protein.htm and

http://www.vegparadise.com/protein.html#Charts

It is also recommended that one adopt a regular exercise regimen.  Even a moderate amount of daily activity can help to increase the movement of blood through one's body.  Physical activities such as leisurely walking, gardening, light yard work, housework and slow dancing are often prescribed as ideally suited for those who need a daily routine to help control the cholesterol levels.  

A more intense regimen can include brisk walking, jogging, swimming and weight-lifting.  Aerobic exercising is an excellent way to increase one's breathing and heart rates. 

Side benefits of a regularly scheduled exercise program can include weight control, reducing one's risk of developing diabetes, and helping to keep one's blood pressure at a healthy level.  Regular moderate to intense exercise can also help to strengthen one's heart and lungs. 

To Smoke or Not to Smoke... 

Most physicians and specialists recommend that no one smoke.  And it has been proven that tobacco smoking increases the risk of heart disease.  One's intake of oxygen, which is a necessary component for good vascular circulation and health, is drastically reduced.  Plus, smoking is detrimental to HDL cholesterol levels and increases the possibility of blood clots, not to mention the risks of causing cancer in one's body. 

The Effects of Alcohol on Cholesterol Levels

The moderate consumption of alcohol has shown, in some studies, to actually promote higher HDL cholesterol levels.  With that said one must weigh the risks of alcoholism, obesity, stroke, high blood pressure, some forms of cancer, and sometimes depression.  Exercise moderation (not more than 1-2 drinks daily for men, not more than 1 drink daily for women).  And if you don't drink, don't start.  There are better and safer alternatives for controlling one's cholesterol. 

Synopsis:

- HDL is "good" cholesterol
- LDL is "bad" cholesterol
- An exercise regimen can help in lowering LDL and increasing HDL
- Cholesterol can be controlled with a sensible diet, for many people
- Smoking can increase the risks of lower HDL levels and the possibility of blood clots

Consult your physician or health care provider before embarking on any exercise regimen, or the consumption of alcohol, as a method to control one's cholesterol.  He or she can direct you to what steps you need to take in order to ensure the best results for your efforts.

Have an annual screening (usually a blood drawing) to determine your cholesterol levels.  Be sure to discuss family history and other issues which your doctor may want to know before deciding whether or not you should be checked for the Lp(a) lipoproteins.  He or she can better determine your risks, the diagnosis, and possible treatment (which may include prescription medication) when fully informed.

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Cardiovascular disease, also known as CVD, is the number one killer of men and women of all ethnic groups in the United States.  Cardiovascular diseases include such ailments as high blood pressure, arrythmia, valve disease, congestive heart failure and stroke.  Though worries of more "high profile" diseases such as breast cancer are on the forefront in many women's minds, the hard truth is that one in four women are affected with some form of cardiovascular disease.

Risk factors for cardiovascular diseases are things such as high blood pressure, obesity, abnormal blood glucose, and even the use of tobacco, among other factors.  When caught at an early age, these risk factors can be muted to help prevent manifesting themselves as cardiovascular disease later on.

Altering your lifestyle can help to lower your chances for cardiovascular diseases.  Such alterations as eating a diet that is low in fat and cholesterol, adding more fruits and vegetables to your diet, drinking enough water daily, and exercising for half an hour a day are all ways that physicians suggest can assist in lowering your chances for cardiovascular disease.

Cardiovascular diseases are known as silent killers, as they often have no symptoms.  If you think you may be having any symptoms of heart disease, you should speak to your doctor about the many tests available.  Doctors often begin with simple tests, the results of which can lead to tests that are more complex.

In connection with cardiovascular disease are "extra" heartbeats, which typically happen when there is an irritation in the lower part of the heart's pumping chambers.  They interrupt the normal heart rhythm, which can feel like a missed beat.  This can actually be a harmless "quirk" of your body's functions, or can lead to problems that are far more serious.

If a woman has these palpitations or any other symptoms such as dizziness, blurred vision, or shortness of breath, she should contact her doctor right away.  A complete medical history, physical exam, and other tests will be run to determine the cause of these behaviors, which can be anything from stress-related behavior to something far more dangerous.  The advice and consultation of a physician where heart disease is concerned is the only way to go.

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The most important factor for improving cardiorespiratory fitness (cardio or CR) is the intensity of the workout.  Changes in CR fitness are directly related to how "hard" an aerobic exercise is performed. The more energy expended per unit of time, the greater the intensity of the exercise, the greater the effect on cardiorespiratory fitness.

You have to know how hard is "hard" to determine if an aerobic exercise like running is producing a CR training effect or if it's just burning a few calories. The heart rate during work or exercise is an excellent indicator of how much effort you are exerting. Only by keeping track of your heart rate during a workout can you be sure that the intensity is enough to improve your CR fitness level. In other words, your ability to monitor your heart rate is the single most important key to success in CR training.

Training Heart Rate (THR) = Desired Intensity of the Workout

THR is the heart rate at which you need to exercise to get a training effect. The U.S. Army fitness gurus have given us two methods to determine THR. The first method, percent maximum heart rate (%MHR) is simpler to use, while the second method, percent heart rate reserve (%HRR) is more accurate.

%MHR Method

With this method the THR is figured using the estimated maximal heart rate. You can estimate your maximum heart rate (MHR) by subtracting your age from 220. Thus, a 20 year old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 - 20 = 200).

A person who is in poor shape should exercise at 70 percent of his MHR; if he is in relatively good shape, at 80 percent MHR; and, if he is in excellent shape, at 90 percent MHR.

Examples:

A 20 year old in good physical condition would have a THR of 160 beats per minute (BPM). 220 - 20 = 200 * .80 = 160 BPM.

A 30 year old in good physical condition would have a THR of 152 beats per minute (BPM). 220 - 30 = 190 * .80 = 152 BPM.

A 40 year old in poor physical condition would have a THR of 126 beats per minute (BPM). 220 - 40 = 180 * .70 = 126 BPM.

%HRR Method

A more accurate way to calculate THR is the %HRR method. The range from 60 to 90 %HRR is the THR range in which people should exercise to improve their CR fitness levels. If you know your general level of CR fitness, you can determine which percentage of HRR is a good starting point

for you. For example, a person in excellent physical condition could start at 85 percent of his HRR; if he is in reasonably good shape, at 70 percent HRR; and, if he is in poor shape, at 60 percent HRR.

Most CR workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain, or maintain, an adequate level of fitness. A person who has reached a high level of fitness may derive more benefit from working at a higher percentage of HRR, particularly if he cannot find more than 20 minutes for CR exercise.

Exercising at any lower percentage of HRR than 60 does not give the heart, muscles, and lungs an adequate training stimulus. Exercising at more than 90 percent can be dangerous. Before anyone begins aerobic training, he should know his THR (the heart rate at which he needs to exercise to get a training effect).

The example below shows how to figure the THR by using the resting heart rate (RHR) and age to estimate heart rate reserve (HRR). A 20 year old in reasonably good physical shape is the example.

STEP 1: Determine the MHR by subtracting your age from 220. i.e. MHR = 220 - 20 = 200.

STEP 2: Determine the resting heart rate (RHR) in beats per minute (BPM) by counting the resting pulse for 30 seconds, and multiply the count by two. A shorter period can be used, but a 30 second count is more accurate. This count should be taken while you are completely relaxed and rested. For this example we use a RHR of 69 BPM.

STEP 3: Determine the heart rate reserve (HRR) by subtracting the RHR from the estimate MHR. i.e. HRR = 200 - 69 = 131 BPM

STEP 4: Calculate THR by (1) multiplying HRR by the relative fitness level as a percentage and (2) adding the result to the HRR.  For example, our 20 year old in good physical condition will exercise at 70% HRR.

(1)  .70 * 131 = 91.7
(2)   91.7 + 69 = 160.7

In summary, a reasonably fit 20-year-old with a resting heart rate (RHR) of 69 BPM has a training heart rate (THR) goal of 161 BPM.

During aerobic exercise, the body will usually have reached a "Steady State" after five minutes of exercise, and the heart rate will have leveled off. At this time and, immediately after exercising, is when you should monitor your heart rate to see if you are within your desired THR range.

If your pulse rate is below the THR, you must exercise harder to increase your pulse to the THR. If your pulse is above the THR, you should reduce the intensity to reduce the pulse rate to the THR goal.

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Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat?

Well, both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat. What is your fat burning zone?

When scientists first reported that during intensive exercises, your body burn glycogen, which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises, your body burn body fat, everyone suddenly change their workout routines to perform low intensity exercises to burn body fat.

Does it work? Obviously it does not work because there are still so many fat people around although they are working out with low intensity exericies isn’t it? Why is that so?

Well, the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisurely swim. But during a high intensity exercise like running, our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen, we will still burn many fat calories as well.

To add icing to the cake, when your store of glycogen is low, the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.

Furthermore, high intensity cardio exercises crank up your metabolism even after your workout is done. This means that you body will continue to burn body fat hours after you have left the gym. This effect is almost non existent in low intensity cardio or aerobic workout. Accumulatively, your body burns up many many more calories during and after high intensity cardio exercises than lower intensive ones.

You can inject high intensity exercises to your cardio workout by introducing some interval training. You can walk briskly for 5 minutes, then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute. From this point, alternate between a sprint and a walk, a minute each and do this for the next 15 minutes and you are done.

Do this for 5 days a week and before long, you will be steadily losing unwanted body fat and weight healthily and naturally.

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For us, the human cardiovascular system looks as follows: Oxygenated blood is pumped from the left ventricle of the heart into the aorta.  Conclusion The cardiovascular system of animals consists of the heart and blood vessels.  The blood that is returned to the heart is then recycled through the cardiovascular system.  cardiovascula´re  [TA]  the cardiovascular system: the heart and blood vessels; see under system.  The cardiovascular system includes the heart and the blood vessels.  The cardiovascular system (CVS) consists of the heart, lungs and blood vessels, and the blood that circulates through them.  Blood pressure is normally directly proportional to the volume of blood within the cardiovascular system.  The circulatory system or cardiovascular system is the organ system which circulates blood around the body of most animals.  The cardiovascular system includes the heart, lungs, blood vessels and a gallon and a half of blood.  Also, the cardiovascular system detects this as acute blood loss so the pulse increases to maintain cardiac output.  Gary Farr 5/28/2002 The cardiovascular system is made up of the heart and all of the blood and lymphatic vessels in the body.  Includes health- and research-related information on the cardiovascular system, the lungs, and blood. 

  Obesity may affect the cardiovascular system because of the increased workload the additional body mass places on the heart.  >Cardiovascular DiseasesKarolinska InstituteInternational index of links related to diseases and disorders of the heart and vascular system.  The heart is the pump that drives the cardiovascular system.  Cardiologist A cardiologist is a physician who specializes in the heart and cardiovascular system.  Ginkgo biloba can help the body neutralize toxins, as it is a potent antioxidant.(14,15) Hawthorn berries strengthen the heart and entire cardiovascular system.  EFAs also nourish the cardiovascular system by enhancing proper oxygen flow to the heart.  Heart Formula is designed to support your entire cardiovascular system, including the heart, arteries and veins.  Heart Embryologically the heart, like the rest of the cardiovascular system, develops from a tubular channel. 

  We also studied the transient response of the cardiovascular system to sudden gravitational stress.  Exercising, getting enough sleep, practicing relaxation techniques, and thinking positively are a few methods to help reduce stress and keep the cardiovascular system healthy.  In a healthy cardiovascular system, there is a fine balance between nitric oxide and oxidative stress ...  Introduction: The detrimental effects of stress on the cardiovascular system have been documented through research in animal models and humans.  Promote the application and development of genomics, proteomics, and imaging tools to study brain-cardiovascular system interactions under conditions of stress.  Primarily two systems mediate the stress response, by exerting an acute influence on cardiovascular function: the hypothalamic-pituitary-adrenocortical (HPA) axis and the sympatho-adrenomedullary system (SAS).  Recommendations: The working group underscored the biological differences between acute and chronic stress on the cardiovascular system. 

  Receptors, signaling, gene regulation and protein expression as related to the differentiation and development of the embryonic and fetal cardiovascular systems.  During embryonic development there is extensive remodelling of the initially r/l symetrical cardiovascular system and a contribution from the neural crest to some vessels.  The second section has eight chapters that summarize cardiovascular development in invertebrate and vertebrate systems.  Introduction The development of the cardiovascular system is an early embryological event. 

  It would seem that social support and social isolation influence the cardiovascular system through multiple mechanisms.  The two primary pathways through which psychological factors can influence the cardiovascular system involve health behaviors and neuroendocrine mechanisms.  Psychological factors can also influence the cardiovascular system through neuroendocrine effects triggered by positive or negative emotions.  Fetal cardiovascular system is influence by maternal smoking. 

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