What
is cholesterol?
Cholesterol is an essential part of cells. It is also used in forming important
hormones and Vitamin D. Our body makes all the cholesterol we need, so we
actually do not need to eat foods that contain cholesterol.
Too much cholesterol in the bloodstream can cause plaque (a thick, hard,
fatty deposit) to build up in arteries and narrow them. This process is
called atherosclerosis. This buildup causes arteries to get thicker, harder
and less flexible. It also slows down blood flow. If a clot forms in a
narrowed artery and blocks blood flow to the heart or brain, a heart attack
or stroke may result.
Cholesterol moves through our bloodstream to our body’s cells in
special packages called lipoproteins. One type of cholesterol is low-density
lipoprotein cholesterol (LDL). It is commonly called the “bad”
cholesterol because too much LDL in the blood can stick to artery walls
and cause buildups.
Another type of cholesterol is the high-density cholesterol, HDL, which
is considered the “good” kind. HDL may help remove excess
cholesterol from the blood and may reduce LDL buildup in arteries.
What should my cholesterol numbers be?
| Total blood cholesterol levels: |
| Desirable |
Less than 200 mg/dl |
| Borderline high |
200 – 239mg/dl |
| High Risk |
240 mg/dl and over |
| HDL Levels: |
| Desirable |
More than 60 mg/dl |
| High Risk |
Less than 35 mg/dl |
| LDL Levels: |
| Those diagnosed with heart disease |
Less than 100 mg/dl |
| Desirable |
Less than 130 mg/dl |
| Borderline high |
130 – 159 mg/dl |
| High |
160 mg/dl or higher |
What Can I do to help lower my cholesterol
levels?
Controlling our cholesterol can improve our health by reducing our risk
of heart disease and stroke. We can take these simple steps:
- Know your numbers
- Know your cholesterol goal
- Eat foods that are low in saturated fat and cholesterol:
a) Lean cuts of red meats
b) Chicken and turkey, roasted or baked with skin
removed
c) Fruits and vegetables
d) Whole grains, beans, pasta, breads, potatoes, hot
and cold cereals, and plain tortillas
e) Vegetable oils
f) Fish, shrimp, and shellfish – baked or broiled
g) Skim milk, ice milk, low fat/non fat yogurt and
cheese
h) Angel food cake, fig bar cookies, gingersnaps,
animal crackers, jelly beans, hard candy,
frozen yogurt and sherbet.
- Get Physical
Thirty minutes of regular physical activity at least 3-4 times a week
can lower our LDL and raise our HDL levels. It also helps reduce other
factors that contribute to heart disease, such as high blood pressure
and excessive weight. Aerobic exercise strengthens your heart, lungs
and blood vessels.
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