By Rachel Bahika

YOUR liver makes the cholesterol that your body needs and you also get cholesterol from the food you eat. Cholesterol is a type of fat called a lipid that the body uses to make new cells. Cholesterol travelling through the blood attached to a protein is called a lipoprotein.

Lipoproteins are either high-density or low-density, based on how much protein and fat they have.

Low-density lipoprotein (LDL) is the â€œbadâ€ cholesterol because it is mostly fat with only a small amount of protein which clogs your arteries.

If you have high cholesterol, your doctor will want you to lower your LDL. High-density lipoproteins (HDL) on the other hand are the â€œgoodâ€ cholesterol with more protein than fat.

They help clear the bad cholesterol from your blood so it does not clog your arteries.

A high level of HDL can protect you from a heart attack. High triglycerides (fat in the blood) and high LDL may cause a heart attack. Too much cholesterol in the body builds up in your arteries (blood vessels that carry blood away from the heart).

This hardening of the arteries is a slow process that gets worse as you get older. The build-up narrows your arteries and makes it harder for blood to flow through them, reducing the amount of blood that gets to your body tissues and your heart, leading to a heart attack or stroke.

Doctors use a blood test to check cholesterol. Compare your cholesterol levels to these targets:

LDL should be less than 100. The lower your LDL, the better.
HDL should be more than 40. HDL that is over 60 helps to protect against heart attack. HDL below 40 increases your risk of heart problems.

Fat in the blood should be less than 150. A level above 150 may increase your risk of heart problems.
Sometimes healthy lifestyle changes are not enough to lower cholesterol levels.

Make sure the changes you choose to make are ones that you can sustain and do not be disappointed if you do not see results immediately.

If your doctor recommends medication to help lower your cholesterol, take it as prescribed.

If you have questions about your cholesterol levels, consult your doctor to explain what is levels are appropriate.

Check your cholesterol
Lose excess weight: Losing as little as 2.3 to 4.6kg can help reduce cholesterol levels.
Incorporate more activity in your daily routine, such as taking the stairs instead of the lift or walking to the taxi stage instead of using a boda boda.

Eat heart-healthy foods by avoiding saturated fats, found in red meat and dairy products.

Take leaner cuts of meat, low-fat dairy and mono-unsaturated fats â€” found in olive, groundnut, soya and canola oils â€” for a healthier option.lEliminate trans- fats found in fried foods and many commercial baked products like cookies, biscuits and cakes.

Aim for no more than 300mg of cholesterol intake a day â€” less than 200mg if you have heart disease.
Select whole grains, whole wheat pasta, whole wheat flour and brown rice.

Stock up on fruits and vegetables: They are rich in dietary fibre, which can help lower cholesterol.
Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids found in some types of fish like salmon, mackerel and herring.

If you are a smoker, you may need to quit smoking to improve your HDL cholesterol level â€” the â€œgoodâ€ cholesterol.

Avoid alcoholic beverages.
Moderate use of alcohol has been linked with higher levels of HDL â€” â€œgoodâ€ cholesterol.

Drinking should be moderated.
Drinking too much is a cause of serious health problems including; high blood pressure, heart failure and stroke.

Causes of high cholesterol
Diet: Avoid too much saturated animal fat from beef, pork, veal, milk, eggs, butter and cheese.

Avoid packaged foods, margarine, vegetable shortening and snack foods like cookies, cakes and chips.

Weight: Being overweight may raise triglycerides and lower â€œgoodâ€ HDL.

Activity level: Dormancy and lack of exercise may raise â€œbadâ€ LDL and vice-versa.

Overall health: Diseases like hypothyroidism can raise cholesterol.

Age: Cholesterol starts to rise after 20 years of age. In men, it usually levels off after age 50. In women, it stays fairly low until menopause.

Genetical: Some people inherit a rare disease called a lipid disorder which causes very high total cholesterol, very low HDL and high triglycerides.

The writer is a nutritionist

Canon Gitta takes over Entebbe Archdeaconry

In his inaugural speech, Venerable Kavuma promised to preach the Gospel with utmost dedication and commitment.

Canon Gitta takes over Entebbe Archdeaconry

By NewVision Reporter

Journalists @NewVision