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Monday, November 02, 2009

High cholesterol linked to increased risk for Alzheimer’s

We all know that high cholesterol is associated with increased risk for heart disease and stroke, but did you know that it may also be associated with Alzheimer’s disease? A recent study showed a link between high or borderline cholesterol in people in their 40’s and increased risk of Alzheimer’s and dementia in later years.

The study was conducted by Kaiser Permanente Division of Research in Oakland, California. The researchers followed more than 9800 people for over four decades. Participants with high or borderline cholesterol in their 40’s were at increased risk for developing Alzheimer’s. Those with total cholesterol in the high range at the beginning of the study had a 66% increased risk for Alzheimer’s and those with total cholesterol in the borderline range had a 52% increased risk for vascular dementia. Almost 600 participants developed Alzheimer’s disease or vascular dementia.

The researchers did not use information on HDL (good) cholesterol or LDL (bad) cholesterol. They only used total cholesterol in this study. Currently, a total cholesterol of 240 or more is considered high and 200-239 is borderline. Be sure to get your total cholesterol checked but also pay attention to your HDL and LDL cholesterol.

This study is important for everyone and especially important for those with a family history of high cholesterol or Alzheimer’s. Check with your family to get some information on their history.

There are many ways to lower and control your cholesterol and hopefully decrease your chance for developing heart disease, stroke and Alzheimer’s disease. Here are my top 5 tips to lower your cholesterol.

Exercise. Moderate exercise has been associated with higher HDL cholesterol and lower LDL cholesterol. Walking is a great form of exercise that anyone can do. However, any form of cardiovascular exercise will give you the same benefits. Work up to 30 minutes of exercise 5 days a week.
Eat more fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables as well as oats, barley and flax. Try to consume 10 – 25 grams of soluble fiber per day.
Limit the amount of saturated fat you consume from dairy, red meat and baked goods. Base most of your meals on beans, vegetables, fruits, grains and a lean source of protein such as fish, egg whites or chicken.
Limit your intake of sugar and high fructose corn syrup. Doing this should lower triglycerides, aid in weight loss and help lower cholesterol.
Avoid foods with added trans-fat. Trans fat is found in fried foods and processed foods like crackers, baked goods and desserts.

You can check food labels for fiber, cholesterol, saturated fat and trans fat. Simple changes to your diet and lifestyle can help you lower your cholesterol. Don’t wait, get started today. It may help you live a longer, healthier life.

- Jennifer

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Labels: Cholesterol, healthy tips, Jennifer