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HOW CAN I REDUCE MY RISK?Reduce Cholesterol
Many things can affect your cholesterol levels and ultimately your risk of a heart attack. The good news is that you are able to do something about most of them:
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Living a healthy lifestyle
You are what you eat |
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Only ¼ of your body’s cholesterol comes from your diet. Two main fats in food increase LDL-cholesterol (‘bad’ cholesterol). These are: saturated fat, found mostly in foods that come from animals and cholesterol, which comes only from animal products. Eating too much saturated fat is one of the main causes of high cholesterol levels. Reducing the amount of saturated fat and cholesterol in your diet helps lower your cholesterol.
| Foods low in saturated fat |
These include fat-free or low-fat dairy products, lean meats, fish, skinless poultry, wholegrain foods, fruits and vegetables. Try to use soft margarines that are low in saturated fat and contain little or no trans fat. Limit foods that are high in cholesterol and saturated fat such as liver and other organ meats, egg yolks and full-fat dairy products. For healthy recipes click here, and advice from our expert dietician, click here. |
Weight
Being overweight increases your cholesterol and is a risk factor for developing heart disease. By losing weight you can help reduce your LDL-cholesterol (‘bad’ cholesterol) as well as raise your HDL-cholesterol (‘good’ cholesterol).
| Weight loss is strongly recommended for people with: |
- Body Mass Index (BMI) equal to or greater than 25 kg/m2. To calculate your BMI, divide your weight by your height² (height x height)
- Waist measurement greater than 94 cm in men and 80 cm in women
For healthy recipes click here, and advice from our expert dietician, click here.
Calculate your BMI
Dozens of studies (including more than a million adults) have shown that a body mass index above 25 increases the risk of dying early, mainly from heart disease or cancer, and that a body mass index above 30 dramatically increases the risk. Based on this consistent evidence, a healthy weight is one that equates to a body mass index less than 25. By convention, overweight is defined as a body mass index of 25 to 29.9, and obesity is defined as a body mass index of 30 or higher.
Nothing strange happens when you cross from 24.9 to 25 or from 29.9 to 30. These are merely convenient
reference points. The chances of developing weight-related health problems increases across the range of weights.
Muscle and bone are more dense than fat, so an athlete or muscular person may have a high body mass index,
but not be fat. It's this very thing that makes weight gain during adulthood such an important determinant
of weight-related health—few adults add muscle and bone after their early twenties, so nearly all the added
weight is fat.
How much should you weigh?
Calculate your own weight based on the YES2Life's Health BMI Zone
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BMI Classification |
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IDEAL |
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| Zone A |
Under weight |
<18.5 |
19.1 |
| Zone B |
Ideal body weight |
18.5 - 23.5 |
23.2 |
| Zone C |
Health Maximum weight |
23.6 - 24.9 |
24.5 |
| Zone D |
Overweight |
25 - 29.9 |
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| Zone E |
Obese |
>30 |
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Physical activity/exercise
Being a couch potato and not exercising increases your risk of developing heart disease. You should aim for at least 30 minutes of physical activity on most, if not all, days. Choose something enjoyable that will fit into your daily routine. Regular exercise can help you lose weight, reduce your LDL-cholesterol and raise your HDL-cholesterol.
For exercise tips from our exercise expert click here,
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Alcohol
Alcohol increases HDL-cholesterol (‘good’ cholesterol) but does not lower LDL-cholesterol. Alcohol in excess can damage the liver and heart muscle and lead to high blood pressure. Alcohol should definitely not be seen as a way to prevent heart disease!
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Stress
Several studies have shown that long-term stress can increase cholesterol levels. This is in part because some stressed out people tend to console themselves with fatty foods that are high in cholesterol. Others might start smoking or smoke more, or overeat and gain weight.
| A few tips to help you relax and unwind |
- Sit quietly for 15 to 20 minutes a day, breathe deeply and calm your mind
- Accept that there are things you can’t change. Be positive and look for the good instead of the bad in situations.
- Do regular physical activity, but do what you enjoy — walk, swim, ride a bike or jog. You will feel better once your body starts unwinding.
Limit alcohol, don’t overeat and don’t smoke.
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Smoking
Smoking reduces HDL-cholesterol and increases LDL-cholesterol. Smoking also has harmful effects on blood vessels and the heart. Throughout the world smoking is still the leading cause of preventable death. So, if you are a smoker and you have tried to quit without success, we urge you to seek professional help.
Bad cholesterol genes
Your genes can determine how high your LDL-cholesterol is by increasing the production and slowing down the removal of LDL-cholesterol from your blood. This form of inherited cholesterol leads to early heart disease. In South Africa it is very prevalent in the Afrikaner population group, and has also been noted in the Indian and Jewish population groups. Unfortunately you can’t do anything about ‘bad’ cholesterol genes but, you can lower your risk of having a heart attack or stroke.
Many people find it difficult to change their lifelong dietary and exercise habits. So, if you fail to stick to your new diet or the exercise required, just remember you are not a failure, you are only human. Learn to overcome the challenges and try to return to your goal as quickly as possible.
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