Good Cholesterol Vs. Bad Cholesterol

Temple Fit Episode #33, Date Aired 4/23/2014

“Good Cholesterol vs. Bad Cholesterol”

We are continuing the theme “Good Vs. Bad”. In Proverbs 4:23, we are instructed, “Guard your heart above all else, for it determines the course of your life.” With that, today, we’re discussing good cholesterol vs. bad cholesterol.

Understanding What Cholesterol Is

Cholesterol is not a nutrient like carbohydrates. As the National Heart, Lung, and Blood Institute puts it, “Cholesterol is a waxy, fat-like substance that’s found in all cells of the body.” The main purpose of cholesterol is to help make hormones, aid in food digestion, and help in making Vitamin D. 

The body can make cholesterol itself.  Cholesterol is also in the animal foods we eat---meat, dairy products, eggs, etc.

The Good and the Bad of the Matter

Cholesterol travels throughout the body in packages called lipoproteins.  This package is exactly as it sounds: it’s lipid (fat) on the inside, and a protein casing on the outside.

Focus is placed on two types of lipoproteins:  

Low density lipoproteins, called the “bad” cholesterol;  

and High density lipoproteins, called the “good” cholesterol.

Example of a lipoprotein. Image from www.docstock.com.

1. Low density Lipoproteins (LDL’s)- Have a lower amount of PROTEINS in them, compared to having a higher amount of cholesterol. Their job is to transport the cholesterol in the blood to the cells. 

Example of plaque on blood artery walls.
 Image from CDC.

If you have high levels of LDL’s in the body---transporting more cholesterol than the cells need---the excess can can build up along the artery walls. Plaquing of the artery walls can lead to heart diseases such as atherosclerosis, hypertension, heart attack, and stroke.

Example of plaque on the coronoal artery (a major blood vessel for).
Image from NHLBI

2. High density lipoproteins (HDL's)- Have a higher amount of PROTEINS in them, compared to having a lower amount of cholesterol.  Their job is to transport cholesterol in the blood to liver, so the the liver can remove the cholesterol from the body.  

Higher amounts of HDL are preferred, because this aides in the clearing away the cholesterol that is not being used optimally by the body...therefore protecting us against heart diseases.

How can you increase the amount of good cholesterol in your temple?  

According to the American Heart Association:

• Regular physical activity. >>>150 minutes of moderate-intensity every week
• Reduce bad fats. >>> brush up on good fats vs. bad fats here
• Eat a balanced, nutritious diet
• Stop smoking. >>>Cigarette smoking can decrease HDL’s, so not smoking will improve your HDL levels.

Here are links to our references, where you can find more tips:

• American Heart Association >>> Learning about cholesterol 
• Dr. Asha's blog >>> Good fats vs. bad fats 
• National Heart, Blood, and Lung Institue >>> High cholesterol in the blood

I hope this devotion has EDUCATED you to keep your temple fit for God’s service.  Now that you know, share with someone you love. Share the link and spread the word!

~Dr. Asha

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We aren't skinny, but we are getting healthier...

#TestimonyTuesday 
by @TempleFitRadio 

with The Gastons

Ecclesiastes 4:9, KJV- Two are better than one; because they have a good reward for their labour.

This past summer my mom kept having serious heart problems. We knew we needed to lose the weight, but it was just not happening. Then her heart just pretty much started giving out on her. 

We basically thought she would die. 

So we joined a gym. 

A gym membership just wasn't going to cut it unless we put it to use. (#TempleFitTip: Faith won't work unless you work >>> Hebrews 11:6, Mark 11:22-24, Jame 2:24,26). 

 I decided that I had to be the example that I wanted to see in her. I decided to take my health seriously. I was working out and eating better because I wanted that for my mother. I lost 28 lbs.

One random day she decided to join me while working out. She came again, and again. Then I hit a stumbling block and became extremely discouraged.

One day during my discouraging moment I found a guy on Facebook. I saw that he was training some people that I knew and gave it a shot. That first session I died. He explained to me how I was supposed to eat. I kept going back. I started loosing inches. The pounds were dropping here and there, but I wasn't to worried about that. My mom started working out with us and eating healthy as well. (#TempleFitTip: Everyone needs a cheering section >>> Proverbs 27:17, Philippians 2:2-4, Psalm 133, Ecclesiastes 4:9, KJV). 

Guess what!? Her heart problems disappeared!

Can you believe it, the issue that we were stressed and worried over isn't even an issue anymore!? We aren't skinny, but we are getting healthier and that's what matters most!

Brittney and Cristal continue to work together and encourage one another to keep their temples fit for God's service.  Their story is a testimony to others that health is more than how you look, it's how you live.  Not only are they looking great, but they are feeling healthy too.   Keep it up Gastons! 

Watch the Gastons get their temples fit for God's service. 

"This is not a death sentence..."

#TestimonyTuesday 
by @TempleFitRadio 

with Tirrell Wilkerson

"My people are destroyed for  lack of knowledge..." states Hosea 4:6. However, in the same token, for those who are Believers in the Savior Jesus Christ, we know that every sin, sickness, and disease was nailed to the cross.   So here is my testimony...

On March 31, 2012, while on lunch at my internship, I received a call from the Health Department stating that I needed to come in and speak with a counselor. 

The friendly face I saw a couple of weeks earlier called me back to her office and told me that my lab results had come back. I was already frantic because the test that I took two weeks prior was reactive, but  I thought that test was invalid. I kind of amped myself into thinking that this test would be invalid or non-reactive as well.  When this woman opened her mouth to speak, the words that escaped made my world stand still, as if I was pierced with a thousand knives. 

"Mr. Wilkerson,  this is not a death sentence, you will be fine," she said as she reaffirmed my fear. "Your results came back positive."

Sitting there, I tried to keep what sanity I had. I forcefully smiled and said, "I will be ok." While inside I died a thousand and one deaths.  My life from that point on spiraled--from thoughts of suicide, to questions about my faith,  I loathed myself and hated everyone and thing around me. Pity was my friend and substance abuse was her sister. (#TempleFitTip: Scriptures to build confidence in God >>>  Joshua 1:9, Philippians 4:13, Philippians 139:13-14; Scriptures to combat substance abuse >>> I Peter 1:13, 1 Peter 5:8-11).

For about eight months, internally I was in chaos, while every day I went to work, school, and my internship with a smile that was void. It was not until someone spoke life into me, that I knew that even though the person who was suppose stand by me, failed to do so. I still had friend in Jesus and my brother who spoke life. Proverbs 18:21 says, "Death and life are in the power of the tongue..." So as it was spoken into me, I now speak life into others. ((#TempleFitTip: Another Scripture on the importance of what we say >>> Ephesians 4:29). 

 HIV was sent to steal, kill, and destroy all that was in me... 

But my Father used what was set up for my demise to give me life, to show me the error in my ways, and to speak life into those I counsel and mentor. 

Tirrell graduated with a Masters Degree in Social Work.  He is now an advocate/educator for those battling HIV, and he mentors men and women as they embark upon the journey to reclaim life. He attends Jacob Chapel Free Will Baptist Church (Tallahassee, FL). He is dedicated to his time with God, his time in the gym, and his time in service to others.  We are so blessed by his testimony, reminding us that no matter what man has to say, God has the final word.

But as for you, ye thought evil against me; but God meant it unto good, to bring to pass, as it is this day, to save much people alive. ~Genesis 50:20

#ShareYourStoryforHISGlory #TestimonyTuesday #TempleFit!

• Hi There! We'd love to share your story too!  Email doc@doctorasha.com with pictures and your testimony.  Include your social media handles, and we'll be sure to tag you! 
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Good Fat vs. Bad Fat

Temple Fit Episode #32, Date Aired 4/9/2014

“Good Fats vs. Bad Fats”

We are continuing the theme “Good Vs. Bad”. The Bible states, “I would that you prosper and be in health, even as your soul prospers” (3 John 1:2). Today, we’re discussing how to prosper in a world of fat. More specifically, we want to understand “good” fats vs. “bad” fats

Understanding What Fats Are

There are 6 classes of nutrients, and lipids are one of them.  Lipids that are solid at room temperature are called fats. Lipids that are liquid at room temperature are called oils. Mistakenly though, some people use the term “fats” for ALL lipids, both the solid ones and the liquids.

When people say “good fat or bad fat,” they are  usually referring to lipids as a whole. The job of lipids is to provide energy, promote growth and development, and regulate body processes.

The "Good" about Good Fats & the "Bad" about Bad Fats

(according to the Harvard School of Public Health)

• “Bad” dietary fats increase disease risk. This includes heart disease and other chronic diseases.  They can also increase inflammation. Foods high in bad dietary fats include red meat, butter, cheese, and ice cream, as well as foods with processed fats (also called hydrogenation).

• “Good” dietary fats lower disease risk.  Some are essential for proper nerve growth and development, while others have antioxidant and anti-inflammatory properties, which can help combat chronic disease. Foods high in good dietary fats include plant oils (such as olive and coconut oil), nuts, seeds, avocados, and fish.

Knowing What to Eat

It is most unlikely that the excess fat in your body is due to overeating good dietary fats. Therefore, here are a few tips to keeping a good balance:

Tips to striking a balance between good and bad fats in your diet:

• Keep the bad fats SINGLE: When you are eating bad dietary fats, try not to eat more than one together (e.g. a burger and ice cream). 

• SUPPORT the temple: If you decide to eat a bad dietary fat, pair it with temple supporters, such as fruits or vegetables (e.g. a burger with broccoli).  

• SWAP it out: Look for opportunities to replace your frequent bad dietary fats with good dietary fats (e.g. swapping out the hamburger altogether for fish).

Here are links to our references, where you can find more tips:

• Harvard School of Public Health >>> What you should eat-fats and cholesterol
• USDA- United States Department of Agriculture >>> Tips on choosing a lean cut of meat

I hope this devotion has EDUCATED you to keep your temple fit for God’s service.  Now that you know, share with someone you love.

~Dr. Asha

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