Cholesterol and You

Cholesterol is a normal substance in the body. The body gets cholesterol in two different ways. First, the body makes cholesterol. The body also gets cholesterol from the animal products that we ingest. Cholesterol is important as it is used to form cell membranes, and is used in other bodily functions. However, like many other things, too much cholesterol can be hazardous to your health.

High blood levels of blood cholesterol are called hypercholesterolemia. This is a major risk factor for coronary heart disease that can head to heart attack.

The American Heart Association suggests regular cholesterol level testing and discussion of the results with your physician. Although this should not substitute for discussion with your physician, it is suggested that a total cholesterol level should be less than 200mg/dL. A level greater than 200 mg/dL raises your risk for heart disease. A person with a level of 240 mg/dL and above has twice the risk of heart disease that a person with a level less than 200mg/dL.

HDL stands for high-density lipoprotein, which is considered to be "good" cholesterol, as it seems to protect against heart attack. The higher your HDL, the better. Lifestyle does affect HDL and stopping smoking, losing excess weight, and increasing activity may raise HDL.

LDL stands for low-density lipoprotein, which is the main carrier of harmful cholesterol in your blood. A high level of LDL means a higher risk of heart disease.

Foods such as meats, cheese, fish, eggs, butter, cheese and whole milk contain cholesterol. However, there are also foods that do not contain animal products that have trans-fats that cause your body to make cholesterol. Saturated fats also cause your body to make more cholesterol.

When considering what to eat, focus on low-saturated-fat, low cholesterol foods. A variety of fruits and vegetables, 5 or more servings per day, are recommended. Also recommended are a variety of grain products, 6 or more servings per day. Fat-free and low-fat milk products, 2-4 servings per day. Up to 6 total ounces per day of lean meats and poultry without skin can also be included. Again, these are general recommendations and you personal health care provider may have more specific recommendations for you.

Some simple cooking changes may also help to lower your cholesterol levels. For instance, broil, roast, or bake you meats on a rack to drain off fat, rather than pan-frying. Use fruit juice or marinade for basting rather than the meat drippings. Cut off the fat that you see off the meat before cooking. If a recipe calls for browning meat, try browning under the broiler or use a vegetable oil spray. Use egg substitute or egg whites for recipes that call for whole eggs. If you are making soups or stews, cook the dish a day ahead, refrigerate it, and the hardened fat can easily be removed from the top of the dish. If you need some new creative ideas, The American Heart Association Low Fat, Low-Cholesterol Cookbook, second edition, may offer some help. The American Heart Association website, www.americanheart.org, also offers a featured recipe.

To learn more, talk to your medical care provider or call the American Heart Association at 1-800-242-8721.

References: http://www.americanheart.org