Why is HDL Cholesterol Good?

 

Cholesterol is needed by the body

Cholesterol is a waxy, fatty substance in the blood that plays an important role in the body’s cells and hormones. Make no mistake; cholesterol is of the utmost importance to the body. The liver produces all the cholesterol the body needs. As it is, unfortunately the liver is also enticed to produce more cholesterol than is actually necessary for the body. This process is triggered by the fat in the food we eat - saturated fat in meat and dairy products.

High cholesterol is one of the major risk factors for heart disease. The reason is because excess amounts of cholesterol are deposited on the inside of arteries. If the blood cholesterol level continues to be high, more fatty material is deposited, narrowing the arteries even more, resulting restricted blood flow to the heart and other areas of the body. The restricted blood flow encourages formation of a blood clot, which may cause the final blockage. If the blood flow is blocked off completely, it can result in a heart attack or stroke.

The good news is that cholesterol in a way also carries “cleaners” as part of its composition. These “cleaners” are actually HDL cholesterol - HDL stands for High Density Lipoprotein. Lipoproteins, which are combinations of fats and proteins, are the form in which fat are transported in the blood. The high-density lipoproteins transport cholesterol from the tissues of the body to the liver where it is passed from the body. HDL cholesterol is therefore considered the "good" cholesterol. The higher the HDL cholesterol level, the lower the risk of coronary artery disease.

Even small increases in HDL cholesterol reduce the frequency of heart attacks. On the flip side of the coin, the lower the HDL level, the higher the risk for heart disease. Any person’s priority should therefore be to ensure their HDL cholesterol levels are constantly high to ensure maximum protection. The first step is to modify one’s lifestyle. Regular exercise, loss of excess weight and quitting of smoking will increase HDL cholesterol levels. Moderate alcohol consumption (such as one drink a day) also raises HDL cholesterol. When life style modifications are insufficient, medications are used. Medications that are effective in increasing HDL cholesterol include nicotinic acid (niacin), gemfibrozil, estrogen, and to a lesser extent, the Statin drugs.

So remember who the good guys in your blood are and look after them – they are looking after you and your heart!

 Danie de Villiers

Beautiful Women Jogging for Health!

Jogging is not just a fun way to exercise but, when done properly, it can also improve health.

Jogging is a type of ‘aerobic exercise’. This means that it forces the body to process more than the usual amount of oxygen. Since the muscles use oxygen when they are exercised, the store is quickly used up when they are worked hard. To replace the lost oxygen, your heartbeat and breathing are speeded up. More than the usual volume of blood is sent to the heart which, in turn, has to work harder to pump. The effect is to improve the working of the cardio–respiratory system, strengthening the heart and improving the circulation. 

Additionally, jogging also tones up the muscles, especially flabby legs and buttocks. It aids weight loss if you are on a diet, and helps maintain that loss once you are down to your target. Finally, it can be combined with routine keep fit exercises, so that you tone up muscles not utilized by running.  

Jogging guidelines

Jogging does not necessitate an expensive outlay on clothing and equipment. All you will need is a pair of thickly cushioned running shoes, with a rubber insole and good arch support. It should be broken in, and possibly a size too big as this will allow your feet to swell slightly and breath adequately. 

Cotton socks are preferable to nylon as they help soak up the sweat. Running clothes should be loose fitting and lightweight. A tracksuit is comfortable and looks nice, but shorts and a T-shirt will do, and in any case cost less. 

The golden rule of jogging is not to overdo it – both at the beginning, when over-enthusiasm may quickly lead to boredom or loss of interest, and when you are building up to your target. 

If you haven’t exercised strenuously or indeed at all for a long period, it is worthwhile spending a few days doing warm-up exercises, such as running on the spot, before you set out on your first jog. This way you can build up stamina, avoid leg stiffness and prevent painful ‘shin splints’ (pain and tenderness in the lower muscles and tendons between the leg bones.). 

A sensible way to start jogging is by combining walking with jogging. For instance you can walk for five minutes, jog for 15 seconds, repeating this for 20 minutes. Build up slowly by cutting down on walking and increasing jogging to 30 seconds, then one minute and so on until, over a period of weeks, you are jogging the whole time. 

Once you have completed a build-up programme, you can start jogging properly and begin to think in terms of setting targets. Do not be unrealistic and try to push yourself too much. 

When you jog, keep your pace even and concentrate on developing an easy rhythm. Jogging is not racing – it should be done at a measured pace. If possible, you should jog on a soft surface like clay or grass, rather than cement, which can cause injury. Many inexperienced joggers develop blisters, a swollen Achilles tendon or a cartilage inflammation (called runner’s knee.) If this happens, you should stop jogging for a few days and if necessary, see you doctor. There is no sense jogging while you are in pain and perhaps causing yourself further injury. 

Moreover, if you find that your heart starts pounding or that you repeatedly get a muscle cramp, you should stop jogging immediately and rest. 

After you finish jogging, you should cool off by either walking or doing light exercise such as touching your toes, and this way you can avoid dizziness that can result from the sudden withdrawal of oxygen caused by flopping down immediately. 

A word of caution: in spite of the scare stories, there is no risk to jogging providing you begin gently and increase the exercise gradually. However if you have a history of heart of breathing problems, back trouble or muscular disorders, you should first consult your doctor before starting to jog.