Cholesterol.
Does that word automatically bring to mind lots of jumbled numbers, letters and medical terms? Is it the food you eat, or don’t eat? Or maybe you’re worried because Mom and Dad have always had high cholesterol. We’re going to help you sort out the basics on cholesterol:what it is, what the numbers mean, and what you can do to keep it under control. You’ll be glad you did — after all, it’s for your own good health.
What is cholesterol?
Cholesterol is a waxy, fat-like substance that is manufactured in your liver and found in your diet. Your cholesterol levels are affected not only by food but also by gender, age, and genetics. Your body uses cholesterol as an essential building block for almost every cell you have, as well as a starter molecule to produce hormones, vitamin D, and acids that help with digestion. High amounts of cholesterol within your bloodstream, however, can produce blockages or plaque in your arteries that can lead to heart attack or stroke. That is why it’s so important to keep your cholesterol numbers within recommended ranges.
Two types of cholesterol: LDL and HDL
There’s more to it than just the total cholesterol number. “Bad” cholesterol, known as LDL, can increase the amount of plaque (a thick, hard deposit) in your arteries, while “good” cholesterol, known as HDL, helps clear out the arteries; so you’d like your HDL number to be higher. Doctors believe that your HDL and LDL levels are just as important as your total cholesterol number. Here are some suggestions for getting those numbers where you want them to be.
What should I do first?
Doctors recommend that men and women over the age of 20 have their cholesterol checked at least every five years. Men over 45, women over 55 and those with special medical conditions may be required to test more often. The most complete cholesterol test is called a fasting cholesterol test or lipid profile, that will result in several numbers: your total cholesterol, your LDL, your HDL and your triglycerides. These numbers are explained in the chart on the next page.
Age Matters
Men 45 years or older andwomen 55 years or older are at an increased risk for high cholesterol. After menopause, a woman’s LDL-cholesterol level (“bad” cholesterol) goes up, which contributes to her risk for heart disease and stroke.
Separating the Good from the Bad
Good Cholesterol:
Think of the letter “H”— you want your HDL to be High
Bad Cholesterol:
Think of the letter “L”— as in Limit your LDL
Total Cholesterol: Measures the overall level of cholesterol in the blood. For total cholesterol, lower is better. |
|
| Less than 200 | Desirable |
| 200-239 | Borderline High |
| 240 and above | High |
LDL Cholesterol |
|
| Less than 100 | Optimal |
| 130-159 | Borderline High |
| 160 and above | High |
HDL Cholesterol |
|
| 60 and above | Optimal; Helps lower risk |
| Men: less than 40 | Higher Risk |
| Women: less than 50 | Higher Risk |
Triglycerides |
|
| Less than 150 | Normal |
| 150-199 | Borderline High |
| 200 and above | High |
Prevention and Treatment at UConn
At the Pat and Jim Calhoun Cardiology Center, the mission is to provide excellence in patient services, research and education. UConn cardiologists and hypertension specialists provide advanced medical approaches to help patients manage risk factors such as high cholesterol, high blood pressure and diabetes. Patients also have access to a full range of sophisticated surgical procedures, performed by some of the most highly skilled cardiac and vascular surgeons in the country.
How can I get my numbers down?
•Adjust Your Diet. Reduce the amount of saturated fat in your diet while increasing the amount of fiber: That means eating more fruits, vegetables and whole grains, eating less high fat meats and dairy products, and broiling or baking food instead of frying, to limit the fat content.
•Control Your Weight. Being overweight increases your cholesterol level, while losing weight can lower your LDL and total cholesterol levels, as well as increase your HDL cholesterol. Losing just five to 10 pounds can lower your cholesterol significantly.
•Exercise More. Those who maintain an active lifestyle have a much lower risk of developing coronary artery disease than those who lead a sedentary lifestyle. Regular exercise (at least three times a week) can lower LDL numbers and raise HDL numbers. Even moderate-intensity activities, including walking, gardening, housework, and dancing can help reduce your risk.
•Stop Smoking. Smoking decreases your HDL (“good”) cholesterol levels.
•Your Doctor May Suggest Medication. Your doctor may recommend cholesterol-lowering drugs, such as statins, especially if you have multiple risk factors, and lifestyle changes have not helped. These drugs not only help to prevent new plaque from forming, but new research has shown that some can actually reverse the buildup of plaque that causes heart attack and stroke.
Keep close tabs on your health
Maybe you feel as if you’ve heard it all before — “lower your cholesterol, eat healthier food, exercise…,” and more. But don’t ignore it. Even if you lower your cholesterol by just one percent, you can reduce your risk for heart disease by one to two percent. Pay close attention to your body, and keep those numbers down. You can do it!
Reviewed by David I. Silverman, M.D., Director of Non-Invasive Cardiology for the Pat and Jim Calhoun Cardiology Center at the University of Connecticut Health Center.
A Heart Healthy Kitchen
What you eat can make a big difference in your cholesterol numbers and heart health. Mix and match food choices from this listand get on the path to lower cholesterollevels and a healthier heart.
Fruits: berries, apples and pears.
Vegetables: broccoli, tomatoes, dark leafy greens and squash.
Dairy & Soy: skim or 1% milk or soymilk; tofu; nonfat, reduced fat cheeses and yogurts.
Meat, Poultry & Fish: skinless, boneless chicken or turkey; lean ground beef and fish.
Frozen: vegetables and fruits without added sauces, sugar or sodium; soybeans; vegetarian burgers and reduced fat vegetarian food.
Fats & Oils: olive or canola oil; nonfat cooking spray; trans fat free margarine and low fat salad dressings.
Sweeteners: sugar substitutes; sugar free maple syrup and honey.
Snacks: raw nuts and seeds, dried fruits, whole grain breads, tortillas, crackers, pretzels, baked, trans fat free chips and brown rice cakes.
Beans, Grains & Sauces: canned or dried beans, rolled oat bran, whole-grain cold cereals, brown rice, couscous, whole wheat flour or pasta, tomato paste, low fat pasta sauce and 98% fat free soups.
Low Cholesterol Recipes
Cranberry Oatmeal Cookie | Maple Mustard Pork Roast
©Copyright 2012, Big Y Foods, Inc., Springfield, MA, (413) 784.0600
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