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Sorting Out the Facts About Heart Disease

Many people are understandably confused about cholesterol and other issues related to heart disease. The important thing to remember when assessing risk, is to look at the big picture rather than just one part of the puzzle, like total cholesterol. The first thing to consider about cholesterol is that the total number alone is not a very good indicator of heart disease. Second is that cholesterol itself isn't "bad," but rather something to be kept in balance. Cholesterol is vital for the production of many healthy substances, including hormones necessary to regulate stress and maintain proper sexual function. In addition, it is finally becoming more widely accepted that risk factors such as inflammation, nutrition and lifestyle are as important as cholesterol in the "big picture." HDL cholesterol is called "good" cholesterol because it protects against disease by removing accumulated deposits of cholesterol and transporting them back to the liver for disposal. So higher HDL numbers are generally better. It's best if you can divide your total cholesterol figure by your HDL number and get a ratio below 4.0, which is the average risk for heart disease. Aerobic exercise, monounsaturated fats such as olive oil, and moderate alcohol can improve HDL. Stress, hydrogenated fats and excess saturated fats worsen it. LDL is known as the "bad" cholesterol, and a recent trend in preventive medicine is to lower LDL using lifestyle changes and/or drugs. But it's really not the LDL itself that causes the potential harm or risk - it's only when the LDL oxidizes that it deposits in your arteries. Oxidation of LQL results from free radicals, much the same way that iron rusts. While lowering LDL levels can make less of it available for oxidation, antioxidants from fruits and vegetables, and supplements made from whole foods, can help prevent oxidation. Many factors that raise HDL also lower LDL. Nuts, fiber and soy protein are other dietary factors also known to lower LDL. By the way, LDL is best measured when blood is drawn after a 12-hour fast. Triglycerides are fats converted from carbohydrates you have eaten. Normally, 40% or more of carbohydrates are converted to fat and stored. Some of these triglycerides end up stored as plaque on artery walls. Many people focus on eliminating saturated fat and are unaware that eating too many carbohydrates is also associated with a higher risk for heart disease. Triglycerides must be measured in the fasting state, and levels ideally should be under 100. If your triglyceride levels are higher than 150, there's a good chance you are carbohydrate intolerant and need to cut back on eating these types of foods, especially those made with refined flour and highly processed sugars. C-reactive protein (CRP) is a measure of body-wide chronic inflammation which is now considered by many to be an important risk factor for heart disease. Many people do not know they have chronic inflammation, but it is very common. In addition to heart disease, it may also be an early indicator of cancer and other diseases. The CRP test should be part of any regular blood test. The culprit behind chronic inflammation in most people is unbalanced consumption of dietary fats. Most people consume too much saturated fat, omega-6 vegetable oils and hydrogenated oils, and not enough omega-3 and monounsaturated fats. The proper dietary adjustments, coupled with omega-3 fish oil or flaxseed oil supplementation, can correct many inflammatory problems. Levels of homocysteine that are above normal are also now considered a more serious risk factor for heart disease than high total cholesterol. High homocysteine levels indicate that your body is low in folic acid and vitamin 812. Not coincidentally, a lack of these nutrients is also associated with occlusion of arteries in the brain which results in brain dysfunction and possibly Alzheimer's disease. Vitamin 812 can be obtained by eating fish, meat and eggs. Folic acid is contained in many leafy vegetables, fruits, legumes, eggs and liver. Fiber is also an important factor in decreasing total cholesterol and improving HDL/LDL ratios. Most people don't eat enough fiber, especially from fresh vegetables and fruits. At least five servings of cooked vegetables and one or two servings of fresh fruit or berries daily is recommended. When considering cardiovascular risk, it is important to consider all these factors. Obviously smoking, high blood pressure and obesity can also increase risk significantly. On the other hand, aerobic exercise may help to offset many risk factors.

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