What Is Cholesterol?
Cholesterol is a fat-like substance that is produced by our bodies and absorbed by our intestines. Cholesterol has its good and bad forms. The good cholesterol is HDL, which acts like a sponge and actually removes the bad, or LDL type, which is responsible for clogging and hardening of the arteries.
Why Is It Dangerous?
When you have a high LDL, or bad, cholesterol number, one of the primary risk factors is heart disease, which is the leading cause of death in the US. About 25% of all Americans have high cholesterol and most are unaware of the danger. It’s a fact that if your parents have high cholesterol, you have a 50% chance of having high cholesterol as well. What you eat, however, can make a 20% or more difference in your cholesterol level.
What Is Considered a High Level?
Your total cholesterol, the combined LDL and HDL numbers, should be less than 200. Individually, LDL levels should be less than 120 and HDL should be greater than 45.
How Do I Control My Levels?
- Maintain a proper diet
- Control your weight
- Keep physically active
What Can I Eat?
Meats:
Fish and white meats are best but should be prepared without frying
Dairy:
Only skim products are allowed, with low-fat yogurt being the exception.
Eggs:
Only egg whites are allowed but egg substitutes are an acceptable alternative.
Fats:
The better-for-you fats are unsaturated and include those made from safflower, canola and sunflower oils. Corn, soybean and cottonseed oils are acceptable as well. Avoid saturated fats completely.
Oat Bran and Fiber:
Water-soluble fibers including oat bran, psyllium seed, fruits and vegetables reduce cholesterol by absorbing it in the intestine.
Sugars, Carbohydrates and Vegetables:
Starches low in fat, also known as complex carbohydrates, are allowed and include pastas and breads (made with the right types of oils) potatoes, rice, vegetables, beans and corn. Always try to limit sugar intake to maintain a healthy weight.
Coffee:
Should be limited to two cups per day.
Smoking:
Smoking speeds up the process whereby cholesterol coats the blood vessels and causes premature hardening of the arteries.
Best advice – READ THE LABEL – and consume no more than 300mg of cholesterol per day. If diet alone is not enough to reduce your cholesterol levels, consult with your medical professional to see if prescription medication is right for you.
