Understanding Cholesterol
Cholesterol and Your Health
Cholesterol is not a bad thing. The body needs cholesterol to make
cell walls and hormones. Most of the cholesterol we need is produced
naturally by the liver. You don’t need to eat any.
High cholesterol is a leading risk factor for heart disease – America’s number one killer. Too much cholesterol can cause a heart attack or stroke by blocking off the flow of blood to the heart and other organs.
Understanding Cholesterol
Total Cholesterol is the combination of
all types of cholesterol in your body. As total cholesterol
rises, so does the risk of developing heart disease.
HDL Cholesterol, also known as high-density lipoproteins, consists of proteins and fats and is known as the ‘good’ cholesterol. HDL acts as a cleaning agent, removing cholesterol from the body by carrying it back to the liver where it can be removed from the body. Exercising regularly, losing weight and not smoking may improve HDL levels.
LDL Cholesterol, also known as low-density lipoproteins, is the major cholesterol carrier in the blood and is referred to as the ‘bad’ cholesterol. When you have too much LDL circulating in the blood, it slowly builds up in the arteries and forms plaque, a thick, hard deposit that clogs arteries. The higher the LDL cholesterol levels, the higher the risk for heart disease.
Triglycerides are a form of fat that comes from the foods you eat. It is also made by your body. People with high triglycerides often have high total cholesterol, high LDL and low HDL levels. People with diabetes or who are obese are also likely to have high triglycerides.
Cardiac Risk Ratio is the ratio between total cholesterol and HDL. Researchers have found that the ratio of total cholesterol to HDL cholesterol has good predictability regarding risk of having heart disease. Having a high HDL decreases the ratio and therefore decreases your risk.
A Balanced Diet
| GRAINS Make half your grains = whole grains. |
VEGGIES Vary your vegetables |
FRUITS Focus on fruits |
MILK Enjoy calcium-rich foods |
MEATS & BEANS Get lean with protein |
| Eat 6 oz. | Eat 2 ½ cups | Eat 2 cups | Get 3 cups | Eat 5 ½ oz |
| Eat at least 3 oz of whole-grain
cereals, breads, crackers, rice or pasta every day.
1 oz is about 1 slice of bread, about 1 cup of cereal, or ½ cup of cooked rice, cereal or pasta. |
Fat more dark-green veggies like
broccoli, spinach and other leafy greens.
Eat more orange vegetables like sweet potatoes and carrots. East more dry beans and peas like pinto beans, kidney beans and lentils. |
Eat a variety of fruit.
Choose fresh, frozen, canned or dried fruit. Go easy on fruit juices. |
Go low0fat or fat-free when you
choose milk, yogurt and other milk products.
As an alternative to dairy, choose lactose-free products or other calcium sources, such as fortified foods and beverages. |
Choose low-fat or lean meats
and poultry.
Bake it, broil it or grill it. Vary your protein routine – choose more fish, beans, peas, nuts and seeds. |
Measuring Cholesterol
| Food Group | Lower in Fat | Moderate in Fat | Higher in Fat |
| BREAD, CEREAL, PASTA AND RICE | Whole-grain bread; most cereals; rice; pastas; corn tortillas; oatmeal | Cornbread; egg noodles; flour tortillas; waffles; pancakes | Store-bought muffins; donuts; biscuits; croissants; pastries; high-fat crackers; granola-type cereals |
| FRUITS AND VEGETABLES | Fresh, frozen or dried fruits and vegetables | Avocados; olives | Coconuts; vegetables prepared with sauce, cream , butter or cheese |
| DAIRY PRODUCTS | Skim milk; nonfat yogurt; nonfat cheese | Low fat yogurt, cheese, cream cheese and sour cream; 1% milk | 2% and whole milk; yogurt; cheese; cream cheese; sour cream |
| MEAT, POULTRY AND FISH | Small, trimmed portions of lean beef and pork cuts; poultry without skin; seafood; fish; egg whites | Large portions of lean beef and pork cuts; poultry with skin; lean lunch meats; whole eggs | Marbled beef and pork; bacon; sausage; bologna; hot dogs; fried chicken and fish; canned fish |
| MEAT, POULTRY AND FISH | Canola, sunflower, corn, olive and peanut oils | Nuts; seeds | Butter; lard, liquid or tub margarine; shortening; bacon fat; coconut oil; palm kernel oil |
| DESSERTS AND SNACKS | Air-popped popcorn; pretzels; angel food cake; graham crackers; fig bars; low fat crackers; low fat cookies | Low fat chips; ice milk; sherbet | Regular popcorn with butter; regular potato chips; cakes; brownies; cookies; pies; ice cream |