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What is cholesterol?
Cholesterol is a fatty wax substance made by the liver naturally and cannot be dissolved in the blood. It has to be transported to and from the cells by special carriers called
lipoproteins . |
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Where does cholesterol come from?
Cholesterol is found in meat, poultry, seafood and dairy products; no plant products contain cholesterol. Consuming saturated fats may also be a major factor in raising your blood cholesterol. Because your body produces cholesterol on its own, you could theoretically cut cholesterol completely out of your diet and your body would never miss it. However, it's difficult to do so while still getting the amount of protein and other nutrients you need to live a healthy life. |
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Why is high cholesterol a health risk?
A healthy artery has a smooth, even surface, but when too much cholesterol builds up on the walls of your arteries, a thick plaque forms. This buildup of plaque narrows the width of the artery and your heart must work harder to force blood through it. If enough plaque has built up inside the artery, the blood flow can be completely blocked and the result could be a heart attack or stroke. |
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What's the difference between HDL "good" and LDL "bad" cholesterol?
HDL and LDL are often referred to as types of cholesterol, but to be strictly accurate, they are not. Cholesterol is carried in the blood by lipoproteins; LDLs, or low density lipoproteins. These Low Density Lipoproteins carry most of the cholesterol residing in the blood. HDLs, or high-density lipoproteins, carry only one-third to one-fourth of the cholesterol in the blood, but HDL is known as the "good" cholesterol, because it appears to carry cholesterol away from the arteries and into the liver, which then flushes it out of your system. A high level of HDL indicates a lower risk of heart disease, while a high level of LDL indicates a higher risk of heart disease. |
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How is cholesterol measured?
Your blood cholesterol level is measured as milligrams of cholesterol per deciliter of blood (mg/dL). |
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How often should I check my cholesterol levels?
Depending on your overall risk for heart disease, it is wise to have your cholesterol levels checked every 1 to 5 years. |
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At what age should I start having my cholesterol checked?
Doctors suggest that starting at age 20, everyone have their cholesterol level checked, and follow it up at least every 5 years. |
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Is it possible for children to have high cholesterol levels?
It is possible for children to have high cholesterol. While very few children have it, about 90% of those who do most likely have a parent with elevated levels also. It is important to check a child's level if a parent has high cholesterol or if there is a family history of early heart disease. The best course of treatment is to make family-wide changes in diet and exercise habits and to start these habits at an early age. |
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What foods contain fat and cholesterol?
Many animal products are generally high in fat and cholesterol and it's best to avoid saturated fats, such as lard and hydrogenated oils. Foods containing saturated fats include; beef, whole-milk dairy products, butter, cream, ice cream, cheese, and eggs. Organ meats such as kidney, liver, and sweetbreads also contain large amounts of cholesterol. Shellfish, including lobster, are high in cholesterol too, but tend to be lower in saturated fat. Egg yolk contains about 215 mg of cholesterol. A lean 3- or 4-ounce piece of white-meat chicken, by comparison, has only 72 mg or so of cholesterol.
Be sure to watch out for cholesterol-free foods, especially processed foods, because they can still be high in fat. Polyunsaturated and monounsaturated fats are found in liquid oils from plants; corn and soybean oils are examples of polyunsaturated fats; olive oil and canola oil have monounsaturated fats. Although fat in general should be limited, polyunsaturated or monounsaturated fat are better choices than saturated fats. |
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Can stress affect my cholesterol level?
The word "stress" refers to the condition that results from a person's response to physical, chemical, emotional, or environmental factors. It can mean physical effort as well as mental tension and can lead to high blood pressure. All people feel stress differently and react to it in different ways.
Stress may play a role in raising cholesterol by affecting an individual's habits. Some people try to console themselves during stressful periods by overeating or eating foods with high fat content or by smoking. It is the saturated fat and cholesterol in these foods that contribute to high cholesterol, not the stress. |
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How can exercise help improve my cholesterol levels?
Regular aerobic exercise such as swimming, vigorous walking, biking, or playing tennis increases your HDL cholesterol level, lowers your triglyceride level, and may lower your LDL cholesterol level. A regular exercise plan can also help to reduce body weight and fat. You should always consult your doctor before beginning any exercise program. |
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How can I lower my high cholesterol level?
Change your diet: Choose a diet that is low in saturated fat and cholesterol to help reduce LDL levels. Most saturated fat and all cholesterol in our diets come from animal sources (meats including poultry and fish, dairy products that are not nonfat products, butter, eggs). Trans fat is another type of fat created by
hydrogenation of unsaturated fats, and your intake of trans fats should also be limited. Trans fats are found in many fried and baked fast foods, snack products and in some margarines.
Lose weight: Weight loss is especially important for those with a group of risk factors called metabolic syndrome. The risk factors of metabolic syndrome include abdominal obesity, defined as having a large waist measurement (more than 40 inches for men and more than 35 inches for women), and high triglyceride or low HDL levels.
Be physically active: Regular physical activity (30 minutes on most or all days of the week) is recommended for everyone because it can help raise HDL and lower LDL levels. This is especially important for those with metabolic syndrome. |
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How can I plan a diet that is low in saturated fat and cholesterol levels?
Choose fish, poultry, and lean cuts of meat and remove the fat and skin before eating. Eat no more than about 6 ounces per day. Broil, bake, roast, or poach foods rather than frying them. Cut down on high fat meats, including sausage, bacon, and cold cuts such as salami and bologna. Limit organ meats such as liver, kidney, and brains.
Use skim (fat-free) or low-fat (1%) milk and cheeses, and low-fat or nonfat yogurt. Instead of butter, use liquid or soft margarine or vegetable oils that are low in saturated fat and contain little or no trans fat (hydrogenated fat). Use all fats and oils sparingly. Eat egg yolks only in moderation. Egg whites contain no fat or cholesterol and can be eaten often.
Eat fruits and vegetables (at least 5 servings a day), as well as cereals, breads, rice, and pasta made from enriched or whole grains (such as rye bread or whole-wheat spaghetti). |
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.)
**Diets low in saturated fat and cholesterol, which include two servings of foods that provide a daily total of at least 800 mg. of phytosterols in two meals, may reduce the risk of heart disease. One serving of Rice 'n Shine® provides 800 mg. of phytosterols.
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