The University of British Columbia

Findings:

1) 100% of participants think all cholesterol is bad

2) 100% of participants know nothing else about cholesterol

So that was it, a conversation I tried to begin with the first male I met, on what the Canadian Heart and Stroke foundation deems ‘a major risk factor for heart disease and stroke‘, lasted a little under 120 seconds and had 2 major findings. It’s definitely time for Men & Cholesterol 101…

What is Cholesterol?

Cholesterol is one of the fats in your blood. Your body uses it to make cell membranes, vitamin D and hormones such as testosterone. There are two main types of cholesterol:

• Low-density lipoprotein (LDL) cholesterol is often called the bad cholesterol because high levels in the blood promote the buildup of plaque in the artery walls.
• High-density lipoprotein (HDL) cholesterol is called the good cholesterol because it helps carry LDL-cholesterol away from the artery walls.

How does LDL Cholesterol affect heart disease and stroke?

According to the Canadian Health Measures Survey (CHMS ) (2012) about 40% of Canadian men have high cholesterol which is a major risk factor for heart disease and stroke. It can lead to a buildup of plaque in the artery walls, narrowing your arteries, a condition called atherosclerosis. It can also make it more difficult for blood to flow through your heart and body, putting you at increased risk of circulatory problems, heart disease and stroke.

The good news is by lowering your cholesterol; you can dramatically reduce your risk of heart disease and stroke

Maintaining Healthy Cholesterol Levels

Here are 9 recommendations from the Canadian Heart and Stroke foundation:

• Ask your doctor to test your cholesterol. Especially if you are male and over 40/ have heart disease, stroke, diabetes or high blood pressure/ Your waist measures more than 40 inches, or 35 inches for men of Chinese or South Asian descent/You have a family history of heart disease or stroke.
• Reduce your fat intake to 20 to 35% of your daily calories.
• Choose healthy fats such as polyunsaturated and monounsaturated, found mainly in vegetable oils, nuts and fish.
• Limit your intake of saturated fat to less than 7% of your daily calories. Saturated fat is found mainly in red meat and high-fat dairy products
• Avoid trans-fats often found in foods made with shortening or partially hydrogenated vegetable oil, including hard margarines, fast foods and many pre-made foods. Trans-fats raise bad cholesterol and lower good cholesterol.
• Use Canada’s Food Guide to plan a healthier diet. Eat more vegetables, fruit and whole grains. Click here to get started
• Use lower-fat cooking methods such as baking, broiling or steaming. Avoid fried food
• Be smoke-free. Smoking increases LDL (bad) cholesterol
• Get physically active. Canadian Physical Activity Guidelines recommend that adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity a week, in bouts of 10 minutes or more. Being active on a regular basis can improve good cholesterol levels

Getting Heart Healthy at UBC

UBC Health, Wellbeing, and Benefits is committed to encouraging you to be heart healthy – here are some on campus events we have planned over the coming weeks, and some other information, to boost your ticker!

• Quitting smoking –Use one of your benefits, EFAP, to help you quit – click here
• Be Food Smart – Learn about the hidden ingredients in your food on May 9th
• Learn about CrossFit on May 7th
• Sign up for ‘UBC’s Bike to Work Week‘ from May 30th – June 5. Click here for more information
• Get more physically active with our Stretching for Health workshop on May 16th, Moving Minds on May 16th, Zumba on May 28th or why not join UBC’s twice weekly Walking Group?
• Be your departments Health Guru by being a Health Information Contact for Health Promotion Programs here
• Read about latest research on heart health conducted at UBC here
• Check out all the Health Smart Coaching Services available through your EFAP provider Homewood Human Solution here
• Join one of UBC’s many on-campus gyms/fitness facilities – many with staff discounts – here

For more information visit the Canadian Heart and Stroke Foundation by clicking here or contact me @ colin.hearne@ubc.ca or 604-827-3047 for information on how your Employee and Family Assistance Program (EFAP) can help.