Cholesterol And Your Health

What is cholesterol?

• Cholesterol is a waxy fat-like substance that your body needs to work properly. It is a type of fat that is made by your body, and it also comes from the foods you eat. Special proteins called lipoproteins carry cholesterol in your blood. One of these lipoproteins is called high-density lipoprotein (HDL). It is sometimes called “good cholesterol” because it helps to carry cholesterol from your blood to your liver. Your liver then gets rid of extra cholesterol. High levels of HDL decrease your risk of coronary artery disease.
  
  
• Another lipoprotein that carries cholesterol in your blood is called low-density lipoprotein (LDL). This lipoprotein is sometimes called “bad cholesterol”. High levels of LDL in your blood are bad because it can lead to a buildup of cholesterol in your arteries. This buildup of cholesterol can lead to coronary artery disease. Triglycerides are another type of fat found in your body. High levels of triglycerides also increase your risk of coronary artery disease.

What are the health risks of having high cholesterol?

The buildup of cholesterol in your arteries is called plaque. As plaque builds up, your arteries become narrow and less blood flows through. This condition is called coronary artery disease. When plaque decreases blood flow to the heart, you may have chest pain. If plaque completely blocks an artery that carries blood to your heart, you may have a heart attack. Plaque buildup caused by high cholesterol levels can also increase your risk of having a stroke. Treatment for unhealthy cholesterol levels can help to decrease your risk of heart disease, heart attack, and stroke.

How does my diet affect my cholesterol level?

A diet with too much cholesterol and the wrong kinds of fat may increase your cholesterol level. Some kinds of fat are bad for you. However, some kinds are good for you and actually help lower your cholesterol.

• Unhealthy fats: A diet that is high in cholesterol, saturated fat, and trans fat may cause unhealthy cholesterol levels.
  
  
  • Cholesterol: High amounts of cholesterol in your diet can increase LDL levels. Cholesterol is found in eggs, dairy, and meat.
    
    
  • Saturated fat: High amounts of saturated fat in your diet also increase LDL levels. Saturated fats are found in butter, cheese, ice cream, whole milk, coconut oil, palm oil, and palm kernel oil. Saturated fat is also found in meat, such as beef, pork, chicken skin, sausage, hot dogs, and bologna.
    
    
  • Trans fat: Trans fats increase LDL levels and decrease HDL levels. Trans fats are found in liquid vegetable oils and are used in fried and baked foods. Foods that contain trans fats include chips, crackers, muffins, sweet rolls, microwave popcorn, and cookies.
  
  
• Healthy fats: Unsaturated fats are healthy for you and can help to improve your cholesterol levels. Replacing saturated fats in your diet with unsaturated fats can help to decrease your LDL level. There are two types of unsaturated fats, which are called monounsaturated and polyunsaturated fats.
  
  
  • Monounsaturated fats: Monounsaturated fats are found in foods such as olive oil, canola oil, avocado, nuts, and olives.
    
    
  • Polyunsaturated fats: Omega 3 fats are a type of polyunsaturated fat, which can help to decrease triglyceride levels. Omega 3 fats are found in fish such as mackerel, salmon, herring, trout, sardines, and tuna. Omega 3 fats can also be found in plant foods such as flaxseed, walnuts, canola oil, and soybeans.

How do I know if I have high cholesterol?

Certain blood tests can be done to measure the amount of total cholesterol, LDL, HDL, and triglycerides in your blood. Ask your caregiver if you or your child should have blood tests to check your cholesterol levels. If your cholesterol or triglycerides are not at the right levels, you and your caregiver can find ways to improve them. Most people should keep their cholesterol and triglycerides at the following levels:

• Total cholesterol: Less than 200 (adults), less than 170 (children)
  
  
• LDL cholesterol: Less than 100
  
  
• Triglycerides: Less than 150
  
  
• HDL cholesterol: Greater than 60

What are some things I can do to improve my cholesterol levels?

The first step in improving blood cholesterol levels is to make changes in your diet and lifestyle. Changes in lifestyle may not be enough to improve cholesterol levels in some people. You may need to take medicines to improve your cholesterol levels. Check with your caregiver before changing your diet or exercise routine.

• Follow a healthy diet:
  
  
  • Eat a variety of fruits and vegetables. Include a variety of fruits and vegetables in your diet. Include dark-colored fruits and vegetables such as peaches, berries, spinach, and carrots. They are good sources of vitamins that are important for good health.
    
    
  • Include fiber in your diet. Choose whole grain, high-fiber foods. Diets that are high in fiber can decrease your risk of coronary artery disease. There are two types of fiber that are found in food. They are called insoluble and soluble fiber. Soluble fiber has been shown to decrease LDL cholesterol. Soluble fiber is found in legumes (beans), oats, oat bran, barley, and pectin (found in apples and oranges). Insoluble fiber is found in wheat products such as whole wheat bread and cereals.
    
    
  • Include fish in your diet. Eat two servings of fish per week. One serving is about four ounces. Fish is a good source of healthy omega 3 fats. Most fish contain some mercury, but many fish contain levels that are not harmful to most people. Higher amounts of mercury can be harmful to pregnant women and children. Children and pregnant women should avoid eating fish high in mercury, such as shark, swordfish, and king mackerel. Fish that have lower amounts of mercury include salmon, canned light tuna, and catfish.
    
    
  • Eat less fat. Decrease the amount of fat in your diet. Limit the total amount of fat and unhealthy fats in your diet, such as saturated fat, trans fats, and cholesterol. Choose lean meats, fat-free or one percent fat milk, and low-fat dairy products (yogurt, cheese). Cook with healthier fats such as olive oil and canola oil.
  
  
• Do not smoke: Smoking causes lung cancer and other long-term lung diseases. It increases your risk of many cancer types. Smoking also increases your risk of blood vessel disease, heart attack, and vision disorders. Not smoking may help prevent such symptoms as headaches and dizziness for yourself and those around you. Smokers have shorter lifespans than nonsmokers.
  
  
• Maintain a healthy weight. Lose weight if you weigh more than your caregiver suggests. Weight loss can decrease your total cholesterol and triglyceride levels. Decrease the amount of calories in your daily diet by 500 calories to help you lose weight. You can decrease calories in your diet by eating smaller portions for each meal and eating fewer high-calorie foods. High-calorie foods include desserts, sweet drinks, potato chips, and high-fat salad dressings and spreads. Ask your caregiver for more information about how to lose weight.
  
  
• Exercise on a regular basis. Regular exercise can improve your cholesterol levels and decrease your risk for coronary artery disease. Regular exercise can also help you reach or maintain a healthy weight. Get 30 minutes or more of moderate exercise or 20 minutes of intense exercise on most days of the week. Do resistance training (lifting weights) at least two times a week. To lose weight, get at least 60 minutes of exercise on most days of the week. Work with your caregiver to plan the best exercise program for you.

Care Agreement

You have the right to help plan your care. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment.

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The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.