The Truth Behind Your Cholesterol Numbers!

            It happens to many of us. We go to the doctor, feeling confident about our health. Knowing we eat and exercise well enough. The routine blood panel comes back however and your doctor informs you of your high cholesterol. What! How could that be? You have tried to do everything right. For some, it is either genetics or poor lifestyle habits. But for others, what your doctor isn't telling you is that your total cholesterol number is made up of two other scores, your LDL and HDL score. What they also forget to mention is that having a high HDL score is good and can decrease your risk for CVD!

So, what is an HDL?

            A high density lipoprotein (HDL) is a major lipoprotein found in the plasma in order to pick up low density lipoprotein (LDL) or the "bad" cholesterol from the walls of the artery and take them to the liver to metabolize.  An HDL score can most often be found next to an LDL score, this is considered the LDL/ HDL ratio. A high LDL/HDL ratio (meaning you have more LDL and less HDL) is a possible risk factor for cardiovascular disease (CVD). High density lipoproteins have particles that carry anti-inflammatory and antioxidants. To lower risk for CVD an individual could increase their HDL level.  Many studies agree that high HDL and high total cholesterol (TC) may be less of a risk than low total cholesterol and high LDL/HDL ratio.

            A good TC: HDL ratio is below 3.5:1. A higher ratio means that your total cholesterol is made up of more LDL particles and less HDL particles, a risk factor for atherosclerosis, CVD and stroke.

What can you do to increase your HDLs and stay off those pesky statin drugs? EXERCISE!

            Exercise can increase HDL cholesterol concentration. Aerobic and resistance training have significant HDL increases.  There are many options for aerobic exercise including; running, jogging, walking at an incline, biking, rowing, and ellipticals.  High amounts of aerobic exercise were found to have a greater effect on HDL concentrations, while the intensity of the exercise had minimal effect. Several studies prescribed high amounts of aerobic exercise, 17-20 miles per week. Resistance training, specifically high intensity, can significantly increase HDL levels and decrease your LDL/HDL ratio.

 HDL levels increase after 24 hrs. of exercise and are sustained 15 days after exercise with no training between.  Aerobic exercise and resistance training even in low amounts and regardless of the intensity is more beneficial than living a sedentary life style.

So, next time your doctor tells you about your high cholesterol, make sure you check all the facts and ask to see your TC/HDL ratio before you start taking statin drugs and have to deal with all the side effects that come with them. Remember a good ratio is below 3.5:1!

Fresh rolls are the perfect snack or light meal for those hot summer days! The best thing is that you get to customize the ingredients to your own taste!   

For 4 rolls:

1 carrot

1 cucumber 

4 rice wrappers

2 lettuce leaves 

4 sprigs of cilantro 

1 cup of cooked vermicelli noodles 

Steps:

1. Dip the rice paper wrapper in warm water. Rotate the wrapper in the water so that all sides are wet and place on a cutting board. The wrapper will become soft and gelatinous on its own.
2. Starting at one end of the wrapper, place the lettuce. Then add the noodles, meat, carrots, cucumber, and herbs on top.
3. Pull the edge of the wrapper over the filling and roll one rotation. Then fold the side edges over the filling. Continue to roll down until the wrapper ends.
4. Dip in your favorite sauce and enjoy!

We're thrilled to have Tyler at the club. As a trainer, he offers the perfect blend of encouragement, motivation and "toughness." Please take a moment to welcome him when you see him.