Routine exercise prevents high cholesterol rate


IO – Experiencing heavy neck or a tingling sense of in the fingertips? Be careful, maybe it’s a sign of high cholesterol levels. High cholesterol is a condition of blood cholesterol levels beyond the normal standard. It can increase the risk of stroke, heart attacks and kidney failures. Usually, it is caused by lifestyle.

If you have high cholesterol in your body, you should be wary because in the long run this triggers blockage of blood vessels and heart attacks. In the WHO site mentioned, cholesterol is the fat inside the body. Usually, the laboratory examines total cholesterol, HDL (high-density lipoprotein), LDL (Low-Density Lipoprotein) and triglycerides (blood fat). Total cholesterol levels should be no more than 200 mg/dL, LDL limits are 130 mg/dL, HDL above 60 mg/dL and triglyceride less than 150 mg/dL.

There are two factors that cause high cholesterol or hyper cholesterol, first because of lifestyle such as eating fast food, obesity, and lazy in exercising. The second factor is because of endogenous or metabolism or genetic factors. Along with lifestyle development, current high cholesterol sufferers are not only adults, but also teenagers because of obesity, often eating fast food, and rarely exercising. Currently, hyper cholesterol is more due to lifestyle factors, and only 10-20 percent due to genetic matters.

High cholesterol might be symptomatic, such as tingling and neck pain, while if it’s not showing any symptoms, a medical check-up is the only way to reveal the exact condition. Sometimes a thin body is suffering from high cholesterol due to genetic factors and it’s known through a medical checkup. Neck pain or tingling at the fingertips associated with hyper triglyceride levels up to 600-800 mg/dL. Symptoms of tingling are closely related to nerve parts that don’t get enough blood flows due to coagulation.

The most common cases are total cholesterol, LDL and triglyceride levels. Higher HDL level is good for the body health because it’s good cholesterol that protects against heart disease. Although the total cholesterol and LDL levels are in good rate, if HDL level is low, the body will remain at risk.

High total cholesterol levels or LDL accelerates the process of atherosclerosis or blood vessels narrowing. High-fat levels over normal limits tend to settle down into the veins’ wall. As it’s considered as a threat, white blood cells or monocytes enter the blood vessel wall and eat the existing fats. Fat-eating monocytes will be transformed into a foam cell that eventually dies and transforms into a fat crust, composed of dead monocytes and fats that enter the blood vessel wall. In the long run, it could trigger blood vessels narrowing process which leads to a coronary heart attack, heart muscle damage or stroke if the blockage of blood vessels occurs in the brain. Arterial narrowing of the arteries can also occur in the arteries connection to the kidneys so the possibility of kidney failure remains one of the risk to be faced as well.

The initial symptoms of coronary heart attack include chest tiredness and depression. If the blockage of blood vessels occurs in the brain before reaching the total block, loss of conscience may occur for a moment or face difficulty while speaking, but within minutes the condition could return into normal.

High Cholesterol because of genetic factors is difficult to be cured by changing lifestyles, their whole life will depend only on the prescribed medicine. However, high cholesterol caused by lifestyle can be cured by improving lifestyle, for obese people they need to lose a lot of weight by applying low-fat diet to reduce the number of calories. The sources of triglycerides include carbohydrates, so it’s advisable not to eat excessive rice so that triglyceride levels will not increase.

The number of calories should be limited, for men about 30 calories per kg body weight per day and for women about 25 calories per kg body weight per day. Additionally, avoid fatty foods such as coconut milk and saturated oils. Unsaturated oil consumption such as olive oils, fat from fish, fat from fruit like avocado and durian is allowed, but not excessive as it affects weight. Consumption of vegetables is also highly recommended.

The duration of hyper cholesterol healings due to lifestyle factors is usually about one month through a lifestyle improvement by consulting a nutritionist, exercise five times per week with 30 minute of activities per day to lower cholesterol. If hyper cholesterol found along with obesity, exercise schedule is the same but different for the session time as it needs more physical activities, about 60 minutes per day. Aerobic sports are highly recommended such as running, swimming, bike rides, jogging, fast-track or static bicycles. Anaerobic exercise should not be done, such as weightlifting, football, tennis, badminton, as it has a shock effect at rest. The pulse target formula which should be achieved when doing the exercise is 220 – age x 70% to 80% times per minute. For example, a 20 year old person shall pursue the pulse target around 220 – 20 x 70% to 80%, or equal to 140-160 times per minute.