Cholesterol and Your Health

Cholesterol is made by the liver and is found in every cell in the body. It includes:

  • LDL ("bad") cholesterol - the kind that can easily get stuck in your blood vessel walls, and can contribute to blocked and narrowed arteries. This increases the chance of stroke and heart disease. Diet and/or medication can often help balance the body's natural production of cholesterol.

  • HDL ("good") cholesterol, which helps battle bad cholesterol so it doesn't build up; and,

  • Triglycerides (TG), which are fats in the blood that increase after you eat, and may be more of a danger of for women than men. High TG levels are linked with excess weight, drinking too much alcohol and having diabetes.

How to Manage High Blood Cholesterol

  • Reduce your intake of all fat, particularly saturated fat (solid at room temperature and found in animal sources: butter, chicken skin, fat on meats, etc.).

  • Decrease your fat intake to 30 percent or less of your daily calories. Average fat intake per day should be:
    • 65 grams or less for women, and;
    • 90 grams or less for men.

  • Choose lower-fat dairy products (e.g. skim milk, low-fat cheeses, etc.)

  • Eat more grains, cereals, fruits and vegetables.

  • For snacks, eat low-salt pretzels, plain popcorn or fruit; rather than nuts or chips.

  • Use low-fat cooking methods (baking, broiling, steaming). Avoid fried foods.

  • Experiment with meatless meals like pasta with a tomato vegetable sauce.

  • Your doctor or dietician may recommend that you reduce your intake 12 oz. (1 bottle) of beer (5% alcohol).

  • If you smoke, quit! Smoking increases "bad" LDL levels in the blood.

  • Get active - exercise can improve your levels of "good" HDL.

  • Have your cholesterol level tested if you have a family history of high cholesterol, heart disease or stroke, or if you are post menopausal.

  • If you are on cholesterol-lowering medication, take it exactly as directed by your doctor.

 

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