Cholesterol...Eating Right

CHOLESTEROL FACTS:

Cholesterol is a waxy-like substance made by your liver and consumed through your diet.   Cholesterol is found only in foods of animal origin.  Cholesterol is an important part of a healthy body because it is used to form cell membranes, the digestive enzymes bile, some hormones and vitamin D.  Cholesterol receives a lot of attention because when high levels are seen in the blood, it is a major risk factor for coronary heart disease, which leads to heart attack.  High blood cholesterol is also a risk factor for stroke.

“GOOD” and “ BAD” CHOLESTEROL:

Cholesterol travels through the blood stream on fat-protein complexes called lipoproteins.  Two main types of lipoproteins are LDL (“bad”) and HDL (“good”).  Low density lipoproteins (LDL), when found to be in excess in the blood, deposit cholesterol and triglycerides (fat) on the inner walls of blood vessels.  This causes thickening of the walls and along with the build up of plaque, can impede the flow of blood in a process called atherosclerosis.  High density lipoproteins (HDL) on the other hand, carry cholesterol from the cells to the liver for processing and excretion.    Talk to your health care provider if you should have a blood test to determine your cholesterol profile.  Total cholesterol results can be interpreted using the following tables. 

* Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood.

HDL (good) cholesterol protects against heart disease, so for HDL, higher numbers are better. A level less than 40 mg/dL is low and is considered a major risk factor because it increases your risk for developing heart disease. HDL levels of 60 mg/dL or more help to lower your risk for heart disease.  Optimal LDL levels vary from person to person depending on risk factors.  Talk to your primary health care provider regarding your individual risk profile.

HOW DIET AFFECTS CHOLESTEROL:

Everyone is born with a genetic pattern that influences his or her cholesterol.  What you eat can also affect cholesterol levels.  Dietary fats and to a lesser part, dietary cholesterol help determines your cholesterol numbers.  The types of fats we eat are crucial.  Saturated fats, trans fatty acids and dietary cholesterol are of primary concern because they are responsible for raising blood cholesterol in a harmful way.  Polyunsaturated and monounsaturated fats are healthier types of fats which do not raise the “bad” cholesterol and have been found to be helpful in increasing the “good” cholesterol.  See the following chart for fat facts including main food sources where we find mono, poly, saturated and trans fats. 

 It is recommended that less than 30% of your calories come from fat.  And, because of the negative impact of saturated fat and trans fats on cholesterol levels, it is recommended that less than 10% of total calories come from both sat fat and trans fat. 

OTHER FACTORS THAT CAN INCREASE YOUR BLOOD CHOLESTEROL:

·          Weight.  Being overweight is a risk factor for heart disease.  It also tends to increase your cholesterol levels.  Weight loss can help lower your LDL and total cholesterol levels as well as raise your HDL.

·          Physical Activity. Not being physically active is also a risk factor for heart disease. Regular physical activity can help lower LDL cholesterol and raise HDL (good) cholesterol levels in some people. It can also helps you lose weight.

·          Medications.  Certain medications can affect cholesterol levels.  Talk to your medical professional about medications you are taking.

·          Smoking.  Smoking is another known risk factor for heart disease.  Smoking lowers HDL cholesterol and increases the tendency for blood to clot. Quitting will increase the level of HDL in your bloodstream. 

DIETARY TIPS TO REDUCE CHOLESTEROL LEVELS:

·          Choose broiled, baked, or boiled food instead of fried foods

·          Trim off visible fats from meats and remove the skin from poultry before eating

·          Reduce your intake of prepared baked goods, snack foods and processed foods which can be high in trans fats and calories

·          Read labels to reduce your intake of hydrogenated or partially hydrogenated oils.

·          Eat plenty of fruits and vegetables

·          Use low fat or fat free dairy products like milk, cheese and yogurt instead of whole milk versions

·          Limit high foods like bacon, sausage, cream, hot dogs, ice cream, and butter

·          Decrease the amount of times you are eating out in fast food restaurants.

For more information about fat, the Nutrition Wiz diet analysis, or health in general, contact the Rutgers University Health Services.

Back To Top