Heart tip #2
Take the stairs instead of the elevator. A green way to be good to your heart.
Know Your Numbers
The targets below are recommended by the Heart and Stroke Foundation of Canada1. Don't know your numbers? Ask your doctor about a test to check your cholesterol levels.
- Total Blood Cholesterol:
less than 5.2 mmol/L - HDL (good) Cholesterol:
higher than 1.0 mmol/L
for men and 1.3 mmol/L
for women - LDL (bad) Cholesterol:
less than 3.5 mmol/L - Total Cholesterol/HDL Cholesterol Ratio:
less than 5.0 mmol/L - Triglycerides: less than
1.7 mmol/L
1 Heart and Stroke Foundation, Living with Cholesterol
What is cholesterol?
Cholesterol is a waxy, fat-like substance that is found in your blood and all your body cells. While your body needs a certain amount of cholesterol to work properly, some people have too much in their blood.
High blood cholesterol can cause fatty deposits to build up inside your blood vessels, which can block normal blood flow and cause a heart attack (blocked blood vessels to the heart) or stroke (blocked blood vessels to the brain).
How do I know if I have high blood cholesterol?
If you have high blood cholesterol, you may not have any obvious symptoms and it may not make you feel sick.
The only way to know if you have high cholesterol is through a blood test. Talk to your doctor about having your blood cholesterol checked.
Types of Cholesterol
Total Cholesterol
Total cholesterol is a measure of the total amount of cholesterol in your blood. It includes low density lipoprotein (LDL) cholesterol and high density lipoprotein (HDL) cholesterol.
LDL Cholesterol
LDL cholesterol is known as “bad” cholesterol because it can cause the build up of fat deposits in your blood vessels, which can block normal blood flow and cause a heart attack. You want to have a low level of LDL cholesterol in your blood. Lowering your LDL cholesterol is an important goal of cholesterol treatment.
HDL Cholesterol
HDL cholesterol is often called “good” cholesterol because it helps carry the bad cholesterol away from your blood vessels. HDL cholesterol helps protect against heart disease and it is good to have a higher level in your blood.
Total Cholesterol/HDL Cholesterol Ratio
The total cholesterol/HDL cholesterol ratio is calculated by dividing your total cholesterol by the HDL cholesterol. The lower the number the lower your risk of developing heart disease.
Triglycerides
Triglycerides are usually measured when you have your cholesterol tested. Although not a cholesterol, triglyceride is the most common fat in the body. High blood triglycerides are associated with an increased risk of heart disease.
What is the difference between blood cholesterol and cholesterol in food?
Cholesterol in food is called dietary cholesterol. Cholesterol is found in foods from animals, such as meat, poultry, fish, egg yolks and milk products. Plant foods like cereals, grains, vegetables and fruit do not contain any cholesterol.
Contrary to popular belief, cholesterol in food has little effect on blood cholesterol for most people. Eating a diet that is high in saturated and trans fats can have a greater influence on increasing your blood cholesterol levels.