Lesson 17

Heart Disease Prevention

Heart disease is commonly caused by hardening of the arteries, a process in which cholesterol plays a role in the thickening, hardening and narrowing of the blood vessels. If a blood clot gets caught, it may lead to a heart attack.

Good and Bad Cholesterol

High density lipoprotein is called good cholesterol because it can actually help rid the body of excess cholesterol. The higher the HDL, the better. Ideally, it should be above 35mg. Smoking and obesity decrease HDL. Aerobic exercise increases HDLs.
Low density lipoprotein is called bad cholesterol. The lower the LDL level, the better. It should be below 130mg. LDL cholesterol is most affected by changes in diet. Excess intake of saturated fats and cholesterol increase LDL levels; polyunsaturated and monounsaturated fats tend to reduce LDLs.

Recognizing Genetic Risk Factors

Family History. A history of high blood pressure, high cholesterol levels and heart attack.
Gender. A higher incidence of coronary heart disease in men than women.
Race. A higher incidence of coronary heart disease among African Americans.
Age. A higher incidence of coronary heart disease among the 30 to 55 age group.

Recognizing Learned Behaviors As Risk Factors

Obesity. Defined as more than 20% over ideal body weight (IBW).

Smoking. Especially critical for heavy smokers who began smoking at an early age.

Lack of exercise. The result of the generally sedentary lifestyle of most Americans.

Stress. The work-a-holic syndrome.

Poor Eating Habits. A high fat, high sugar, high salt diet and not enough dietary fiber.

Dietary Management in the Prevention of Heart Disease

Reduce total dietary fat to 30% or less of total calories.
Lower saturated fat to less than 10% of total calories
Limit polyunsaturated fat to 10% of total calories.
Restrict cholesterol intake to no more than 250-300mg per day.


Gene C.