Let’s talk about the basics of cholesterol. We, who are getting more mature in age, need to understand the basics about this subject. In this way, all of us will have many more years flying the Birddog. This is not, specifically, a part of flight medicine, but it does have implications when you consider health in general. We all have to stay healthy to stay flying!

There are three types of lipids (or fats) that are building blocks for the cells.

Low-density lipoprotein cholesterol (LDL) This is the BAD cholesterol and is made up mostly of fat. It is small and it can build up on the walls of the arteries. This can cause two problems. This can reduce the flow of blood through the artery or break off and cause a blockage "down stream."
 

High-density lipoprotein cholesterol (HDL) This is the GOOD cholesterol. It is a much bigger substance and is made mostly of protein, with very little fat. HDL actually helps clear the blood of the LDL by picking it up and carrying it to the liver for disposal. Therefore, HDL is good and you want it in you blood.
 

Triglycerides Triglycerides are another type of fat. They are not good for you, but there are much less of these than LDL in the blood.

So, you want to lower you cholesterol to decrease the risk of heart attach, stroke or coronary artery disease. A higher level of HDL is good.

Cholesterol is produced in the human liver and is found in food (meat, dairy products, poultry and fish). The liver adjusts the amount of cholesterol made in the body. The more you eat, the less the body makes. If you don’t eat any, the liver makes more.

There is no "magic" number for cholesterol. But, in general, your blood level of total cholesterol should be less that 200 mg/dl. LDL should be below 130 and HDL below 35. Higher numbers than this should be addressed. The "ratio" of LDL to HDL is also considered. The bottom line is to lower the LDL and raise the HDL.

How do we lower our cholesterol?

1. Cut out the fat and cholesterol in your diet. Limit your saturated fat intake. Meat, eggs and dairy products are bad for you and heavy in LDL.

2. Don’t be a "couch potato." Walking 20 to 30 minutes three to four times a week can lower your LDL and raise your HDL.

3. Lose weight. This will also raise your HDL and lower your LDL.

4. Eat fiber. Soluble fiber (oats, peas, beans, barley and citrus fruits) lowers cholesterol.

5. Stop smoking. Smoking lowers your HDL. It also has other serious health ramifications.

6. Higher cholesterol may need to be controlled by cholesterol lowering medications.

Several people have asked about this subject. It is one of the "hot" subjects in health today. The healthier we all stay, the longer time we all have to keep flying. Lets all work on our cholesterol levels. Steve’s rule = Things that look good and taste good many times are not good for you.

Eat smart…………………Fly safe! REX79

Fly Safe! REX 79

Written for Birddog owners by Dr. Steve Frushour, IBDA Aero-Medical Officer