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Cholesterol

Cholesterol is a waxy substance your body makes to insulate nerves, make cell membranes and produce certain hormones. In your body, cholesterol is made by the liver. In your diet, cholesterol comes from animal products such as meats, poultry, fish and dairy.

Your body needs a certain level of cholesterol to be healthy. Too much cholesterol increases your risk of heart attack and stroke. Men 35 years and older and women 45 years and older should have their cholesterol checked regularly – even annually depending on certain risk factors. It’s a simple, painless blood test that could save your life.

Cholesterol numbers are expressed in terms of high-density lipoproteins (HDL), known as “good cholesterol”, and low-density lipoproteins (LDL) called “bad cholesterol”. Total cholesterol (serum) is the combination of the two. Triglycerides, another form of fat, are also used to determine your risk of heart disease.

Your cholesterol levels will include:

LDL cholesterol level
Less than 130 is desirable.
Between 130 – 159 is borderline high.
160 or more means you’re at higher risk for heart disease.

HDL cholesterol level
Less than 40 means you’re at high risk for heart disease.
60 or higher reduces your risk of heart disease.

Total cholesterol level
Less than 200 is desirable.
Between 200 – 239 is borderline high.
240 or more means you’re at higher risk for heart disease.

Triglyceride level
Less than 150 is desirable.
150-199 is borderline high
200 or more means your’re higher risk for heart disease.

High cholesterol and fat levels are the result of our genes, diet and lifestyle. Here’s what you can do to lower your cholesterol:

1. Reduce intake of total fat.
2. Eliminate consumption of saturated fat.
3. Avoid trans-fats.
4. Increase consumption of soluble fiber (unprocessed foods).
5. Stop smoking.
6. Exercise regularly.

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What should I eat?

Focus on low-saturated-fat, low-cholesterol foods such as these:

A variety of fruits and vegetables (choose 5 or more servings per day)

A variety of grain products like bread, cereal, rice and pasta, including whole grains (choose 6 or more servings per day)

Fat-free and low-fat milk products (2 to 4 servings per day) (choose up to 6 total ounces per day)

Fatty fish (enjoy at least 2 servings baked or grilled each week)

Beans and peas

Nuts and seeds in limited amounts

Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of margarines and spreads made from them)

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What should I limit?

Whole milk, cream and ice cream

Butter, egg yolks and cheese — and foods made with them

Organ meats like liver, sweetbreads, kidney and brain

High-fat processed meats like sausage, bologna, salami and hot dogs

Fatty meats that aren’t trimmed

Duck and goose meat (raised for market)

Bakery goods made with egg yolks and saturated fats

Saturated oils like coconut oil, palm oil and palm kernel oil

Solid fats like shortening, partially hydrogenated margarine and lard

Fried foods

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What are some cooking tips for me?

Use a rack to drain off fat when you broil, roast or bake.

Don’t baste with drippings; use wine, fruit juice or marinade.

Broil or grill instead of pan-frying.

Cut off all visible fat from meat before cooking, and take all the skin off poultry pieces. (If you’re roasting a whole chicken or turkey, remove the skin after cooking.)

Use a vegetable oil spray to brown or sauté foods.

Serve smaller portions of higher-fat dishes, and serve bigger portions of lower-fat dishes like pasta, rice, beans and vegetables.

Make recipes or egg dishes with egg whites or egg substitutes, not yolks.

Instead of regular cheese, use low-fat cottage cheese, part-skim milk mozzarella and other fat-free or low-fat cheeses.

Take some time to write down your questions about cholesterol for your next visit to the Family Medical Center.

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HELP ME CHANGECholesterol

HELP ME CHANGE
Cholesterol