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What is Cholesterol?
Cholesterol is a waxy like substance that your body used to make hormones and build cell walls. Your body needs it to be healthy. However, too much cholesterol can results in fatty formations on the walls of your arteries that can limit the blood flow to the heart. This can result in a heart attack or death.
Cholesterol is carried throughout out the body on liproproteins. There are two types of liproproteins in your body: Low-density lipoprotein (LDL) and High-density lipoprotein (HDL). LDL is called the “bad” cholesterol because it helps fatty deposits form in your arteries. HDL is the “good” cholesterol because it takes cholesterol back to your liver so that it can leave the body. This will explain why your doctor wants your HDL high (greater than 40) and your LDL low (less than 100).
When too much cholesterol is in your system, fatty deposits may collect in your arteries. This can occur anywhere in your body and results in hardening of the arteries which is called atherosclerosis. This leads to low blood flow to wherever the blood vessels go. Blockage in your carotid arteries cuts off blood flow to your brain and can results in a stroke or “brain attack”. This is called Carotid Artery Disease (CAD). When the blockage occurs in your arms or legs, it is called Peripheral Vascular Disease. When it occurs in the arteries in your heart, it is called Coronary Artery Disease and puts you in danger of having a heart attack.
As defined by the National Institute of Health, a persons cholesterol levels should be based on their risk factors for CAD. Theses include smoking, high blood pressure greater than 140/90, HDL less than 40, family history of premature CAD, and age with men > 45 and women > 55. An HDL > 60 is considered a negative risk factor. If a person’s LDL Is greater than 60, one risk factor may be discounted when figuring the total. Two or more risk factors results in a goal LDL of 130 or less. With known CAD, a persons LDL level should be less than 100. Because we believe in prevention at East Atlanta Cardiology, we strive to help all of our patients to reach an LDL level less than 100.
Triglycerides are another type of fat in your body. When elevated, it can lead to pancreatitis or increase your chance of heart disease (CAD). Triglyceride levels are often high in people with Diabetes. Other things that affect the triglyceride level are smoking, a high carbohydrate diet, obesity, lack of physical activity and excess alcohol consumption.
Fat and Cholesterol
There are several types of fats found in your food. You need a certain amount of fat in your diet and it is suggested that only 30 percent or less of your calories should come from fat. Check the label on packaged foods to determine the percentage of calories that come from fat. Many foods offer low fat versions, but be mindful about what kind of fat is in the food. Choose monounsaturated fat foods such as olives, peanuts, and nuts. These foods will not raise your cholesterol if you eat them in moderation. Omega-3 fats help fight heart disease and are found in certain types of high fat fish such as albacore tuna, mackerel and salmon. It is suggested that at least 2 servings of food come from this group per week. Another type of fat is polyunsaturated fat that is found in sunflower oil, canola oil, sesame and other plant oils. This should account for 10 percent or less of your caloric intake.
Another type of fat is saturated, hydrogenated or trans-fat. These are solid at room temperature and include such things as shortening, margarine and butter. Hydrogenated and trans-fats are similar to saturated fats and can increase blood cholesterol. It is best to avoid these types of fats as much as possible. Many food producers are eliminating trans-fat from their products and advertise “no trans-fats” on the front label.
Dietary cholesterol is also a type of fat that is found in animal foods such as beef, fish, and poultry. It is suggested that one should eat less then 300 mg of cholesterol per day. Organ meats such as liver and egg yolks are also high in cholesterol. It is best to eat lean cuts of meat such as fish or poultry. When you cook things that require ground beef, try a leaner cut such as ground sirloin or ground turkey
Don'ts - Don’t use bacon, fatback, and sausages. If you must, try a turkey substitute
- Don’t eat canned meats that are canned in oil
- Don’t eat more than 4 eggs per week
- Don’t eat organ meats such as liver and chicken livers and gizzards
- Don’t use large amounts of butter, margarine, shortening, or lard
- Don’t eat cream based soups or soups made with half and half or whole milk
- Don’t fry your foods
- Don’t eat cheese dips, cheddar cheese soup, or soups topped with cheese
Do's
- Do eat lean meats and poultry. Try turkey substitutes such as ground turkey or turkey sausage
- Do eat plenty of fruits and raw or steamed vegetables
- Do substitute olive oil for vegetable oil or other oils
- Do eat at least 2 or more servings of fish per week
- Do buy low-fat dairy products such as skim milk or 1 % milk and non-fat dairy creamer
- Do steam, roast or broil your foods instead of frying
- Do eat oatmeal with limited or no sugar
- Do occasionally have fat-free frozen yogurt or ice milk instead of icecream
- Do eat plenty of fresh vegetables such as broccoli, carrots, celery, cucumbers, radishes, turnips, green beans, asparagus, squash, etc. Buy fresh or frozen vegetables.
- Do remove the skin from chicken or turkey when eating it. Cut excess fat from red meat and pork.
- Do eat foods high in fiber such as high fiber cereal and breads, beans, peas, and lentils
When diet alone cannot adequately decrease your cholesterol levels, a lipid lowering agent such as a statin drug may be added. If your doctor has added a lipid-lowering drug to your medications, it is very important that you have your cholesterol levels and liver function tested by a blood test every 3 to 6 months. Anytime there is a change in medication, a new level should be drawn in 3 months. Once your goals are achieved, your blood levels may be checked every 6 months. If you start experiencing any muscle pain while taking stating drugs, report to your doctor. This could be due to a rare side effect that occurs with statin drugs.
You may also take over the counter fish oil tablets. These have been proven to lower triglyceride levels and are heart healthy. If you find the smell or the taste of these pills overwhelming, you can put them in the freezer to decrease this problem.
There are many things you can do to improve your health. Besides starting a low cholesterol diet, stop smoking, start exercising, and control your diabetes and high blood pressure. You can’t change your family tree but you can take your medications as your doctor has prescribed without missing doses. If you have any questions regarding cholesterol or a healthy diet, feel free to call and we will be glad to answer your questions. |
