High Blood
Cholesterol
How does high blood cholesterol affect your risk for
heart disease?
How can you lower your blood cholesterol?
Do
you have any suggestions on how to plan meals that have low cholesterol
levels?
What kinds of exercise should I do to lower my high
blood cholesterol?
Also
See:
Heart
and Cardiovascular
Disease
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How does high blood cholesterol affect your risk for heart disease?
Cholesterol is a
fatty substance produced by the liver to help meet the body’s need for
hormones and bile acids. It also enters the body when high-fat foods are
consumed and when the body’s cholesterol level is higher than necessary
for normal cell functioning. The resulting high blood cholesterol is a
condition that greatly increases your chances of developing coronary heart
disease. That is because extra cholesterol in the blood settles on the
inner walls of the arteries, narrowing them, allowing less blood to pass
through them to the heart. The higher your total blood cholesterol level,
the greater your heart disease risk.
For all adults, a
desirable total blood cholesterol level is less than 200 mg/dL. A level of
240 or above is considered high blood cholesterol. But even levels in the
"borderline-high category (200-239) boost the risk of heart disease.
For a woman, the
level of high density lipoprotein (or HDL, the so-called "good"
cholesterol) also affects heart disease risk. If your HDL is less than 35,
your risk of heart disease increases.
How can you lower
your blood cholesterol?
Reducing your blood
cholesterol level can greatly lessen the chances of developing coronary
heart disease. Most people can lower their blood cholesterol by changing
their diet, losing excess weight, and increasing physical activity. To
lower your blood cholesterol through diet, eat fewer foods high in
saturated fat, total fat, and cholesterol. The total fat in your diet
should average no more than 30 percent of your daily calories. Cholesterol
should be held below 300 milligrams per day. If you follow these
guidelines for about 6 months and your blood cholesterol does not drop to
a goal level set with you by your doctor, you may need to cut back still
more on saturated fat and cholesterol.
Do you have any
suggestions on how to plan meals that have low 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 processed meats
including sausage, bacon, and cold cuts such as salami and bologna. Limit
organ meats such as liver, kidney, and brains. Use skim or low-fat milk
and cheeses, and low- or nonfat yogurt. Instead of butter, use liquid or
soft margarine or vegetable oils high in unsaturated fats. 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 plenty of fruits and
vegetables (5 a day is recommended), as well as cereals, breads, rice, and
pasta made from enriched or whole grains (such as rye bread or whole wheat
spaghetti). Many packaged and processed foods are high in saturated fats.
Get in the habit of reading food labels. Look for the "Nutrition Facts" on
the label and choose products that are lowest in fat. Also read product
labels for cholesterol content.
What kinds
of exercise should I do to lower my high blood cholesterol?
Regular physical
activity can help improve your cholesterol profile. Even low to moderately
intensive activity, if done daily, can provide benefits. Examples of such
activity are pleasure walking, gardening, yard work, moderate-to-heavy
housework, dancing, and home exercise. More vigorous exercise can raise
HDL cholesterol levels (the so-called "good" cholesterol) and will improve
the overall fitness of your heart. This kind of activity is called
"aerobic" and includes jogging, swimming, jumping rope, or brisk walking
or bicycling. Regardless of the type of activity you choose, be sure to
build up your activity level gradually over a period of several weeks.
Also, check with your doctor first if you have any health problems, of if
you are over 50 and are not used to energetic activity and plan a fairly
strenuous program.
from
The Office On Women's Health - US Department of Health and Human Services
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