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YOU GO to the doctor and he sends you for routine blood tests. You go back to the doctor with the results and he looks at you alarmed, “Your cholesterol is too high. I am going to prescribe some tablets. "What, more tablets? You are already taking enough tablets, vitamins and minerals to fill a small pharmacy, why do you really want more tablets?

 What is cholesterol? Why should we be worried about high cholesterol and what other solutions are there? Cholesterol is a fat-like substance produced primarily in our liver but also found in the foods we eat. Our body makes all the cholesterol we need.

What exactly do we need cholesterol for? Cholesterol is necessary for many functions in the body including the production of hormones, maintaining cell membranes, creating Vitamin D and others. Regardless of any benefits, when cholesterol levels rise in the blood, they can have dangerous consequences. This depends on the type of cholesterol. When we get our blood tests, we normally see three cholesterol indicators: LDL, HDL and total cholesterol. LDL CHOLESTEROL, Low Density Lipoproteins is the infamous “bad "cholesterol. This is the one that your doctor is alarmed about. It transports much of the blood’s cholesterol to the cells in the body and is normally harmless. But it can also deposit cholesterol within the walls of the artery. In time the gradual build-up of cholesterol in these walls leads to medical problems: hardening of the arteries, blockage of the arteries and others, all leading up to heart disease which none of us want. So, basically  the lower the LDL the better. HDL CHOLESTEROL, High Density Lipoproteins, is the “good” cholesterol. It helps to keep the arteries open by removing the cholesterol from the walls of the arteries, thereby reducing the risk of a heart attack. We don’t call him the good guy for nothing. So, basically the higher the HDL the better.

 How can we manage our cholesterol ourselves? Nutrition and exercise! When we get into the world of nutrition, we need to understand more about the different kinds of fats that we eat, what to eat more of and what to eat less of and what to keep away from. Here you should consult with a dietician to get your diet in check. The one thing that you can do without the help of others is exercise. Aerobic exercise is known to increase your HDL cholesterol, remember the one that helps reduce the other, the friendly guy. So here we want to increase our aerobic exercise. The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” In essence, it is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise is to get up and get moving - to start walking. More and more people have taken up daily walking for health reasons. Cardiologists have come up with the “10,000 steps a day program” in order to be healthy. The ‘10,000 steps’ goal puts a focus on the accumulation of activity across the whole day. With continual advances in technology and our workplaces becoming more sedentary it now takes a concerted effort to make active choices. Numerous web sites exist with this frame in mind. The “10,000 steps” rule amounts to about 30 minutes extra walking every day. How can you know if you reached 10,000 steps? A pedometer is a small electronic device that can measure your steps. It is not entirely accurate but enough for your needs. When you walk, there are a few things to keep in mind. You need to walk so that you are breathing heavily. For each person, that will be a different speed. When you are breathing heavier as a result of exercise, it is because your muscles are demanding more oxygenrich blood and so your heart is beating faster to keep up. So this is not a leisurely stroll in the mall for window shopping. You should pick a walking partner; it will make the walk more enjoyable. In many cities, there are paths set out for walkers and joggers, often with signs so that you know that you have passed a 500m mark or something. This is good practice as you know how far you have walked and can actually control your speed. Do not keep to the same path every time as your heart acclimates to the stress put on it and thus grows stronger. So you need to challenge it again. But just as important, you need to have a good pair of shoes. Wearing walking shoes that are comfortable and fit your feet can help prevent injuries, blisters and calluses. Walking shoes that fit properly can also help you stick with your walking program. All walking shoes will eventually show signs of wear. They may still feel comfortable to you but they may not provide enough support or shock absorption. Pay attention to the condition of your shoes.

So get out there and walk. You will feel great afterwards. Lawrence Fisher is Wingate certified and trained.