FIT FOR DUTY. . .FIT FOR LIFE!

SEPTEMBER IS NATIONAL CHOLESTEROL EDUCATION MONTH! Submitted by LCDR Kathleen R. Manning, USPHS

Did you know that over 65 million Americans have high cholesterol levels? High blood cholesterol increases the risk of heart disease, the number one cause of death in America. To help people lower their risk of heart disease, the National Cholesterol Education Program (NCEP) has designated September as National Cholesterol Education Month. The goals for 2006 are: Know Your Cholesterol Numbers, Know Your Risk, and Give Yourself Some TLC.

What is Cholesterol?

To prevent heart disease, it is important to learn what cholesterol is and its role in heart disease. Cholesterol is a waxy substance produced in our bodies and found in animal products (meats, dairy products, and animal fats) that composes cell walls and is used to make hormones, vitamin D, and bile acids in the body. Too much cholesterol in the blood can build up on artery walls forming plaques. Plaque narrows artery walls and makes them inflexible, causing atherosclerosis (hardening of the arteries). If coronary arteries are blocked by plaque, blood flow to the heart is constricted, causing angina (chest pain). Plaque is unstable, can break off from an artery, and cause a blood clot. A blood clot can block an artery and result in a heart attack or stroke.

Why is it Important to Know Your Cholesterol Numbers?

Three cholesterol numbers you should know are total cholesterol, LDL cholesterol, and HDL cholesterol. Total cholesterol is made up of Low Density Lipoprotein (LDL) and High Density Lipoprotein (HDL). LDL cholesterol, known as bad cholesterol, can build up on artery walls. HDL cholesterol, known as good cholesterol, takes cholesterol into the liver, where it is removed from the body. A desirable total cholesterol number is less than 200mg/dL, a desirable LDL cholesterol number is less than 100mg/dL, and a desirable HDL cholesterol number is greater than 60mg/dL.

Know Your Risk

There are several factors that increase the risk of heart disease. Risk factors that cannot be changed are heredity, age, and gender. Fortunately, other risk factors can be changed, such as a high fat diet, overweight, physical inactivity, and smoking. What can you do to decrease your cholesterol numbers and decrease your risk of heart disease: eat less saturated fat, trans fat, and cholesterol; eat more soluble fiber; engage in regular cardiovascular physical activity; lose excess weight; and, quit smoking.

Give Yourself Some TLC (Therapeutic Lifestyle Changes, that is)

Cholesterol, saturated fat, and trans fat can raise LDL cholesterol levels. Cholesterol is found only in animal products and by itself does not raise blood cholesterol levels as fast as saturated fat. But, the two are often found in the same foods, such as whole milk dairy products and high fat cuts of meat. Saturated fat is a fat typically solid at room temperature, such as butter, shortening, or meat fat. It is also found in foods containing palm kernel or coconut oils. Look for ‘Saturated Fat’ on food labels and keep your saturated fat intake to less than 7 percent of your calorie intake. For someone who needs 2,000 calories daily, this would be no more than 15grams of saturated fat per day.

Trans fat is found in foods containing hydrogenated fats, such as margarine, baked goods made with hydrogenated fats, and foods fried in hydrogenated fats. As of January 2006, foods must have the amount of trans fat listed on the food label. Choose foods that have the least amount of saturated fats and trans fats. Look for the words shortening, hydrogenated or partially hydrogenated vegetable oil, which indicate the presence of trans fat.

Soluble fiber lowers LDL cholesterol levels by blocking cholesterol and fats from being absorbed through the intestinal walls into the blood stream; aim for 5-25 grams of soluble fiber every day. Rich sources of soluble fiber are found in most whole grains, fruits and vegetables, oats, cooked dried beans, and dried fruit.

Other ways to reduce LDL cholesterol levels include trimming visible fat and skin from meats; cooking or choosing foods cooked using lower fat cooking methods (such as roasting, grilling, steaming, or broiling); using monounsaturated cooking oils (such as canola, olive, and peanut oils) instead of saturated fats in cooking; eating out less frequently; and, when eating out, sharing an entrée or packaging half of the entrée to eat the next day.

Engaging in regular cardiovascular activities such as walking, running, dancing, swimming, bicycling or playing basketball, soccer, or tennis can increase HDL cholesterol levels. Regular cardiovascular activity combined with a lower caloric intake can aid in losing excess weight, which can also help achieve desirable LDL cholesterol levels. When starting a new cardiovascular activity, always start with a low amount and intensity and slowly build the amount and intensity of the activity. Unless a doctor has advised otherwise, aim for at least 30 minutes of cardiovascular activity most days, if not every day.

To find out more about cholesterol and how to lower your risk of heart disease, consult a Registered Dietitian or logon to the NCEP Web site at http://www.nhlbi.nih.gov/about/ncep/index.htm.

The series “Fit For Duty…Fit for Life!” is a healthy lifestyle column provided by the USPHS Dietitian/Nutritionist Professional Advisory Committee (D/N-PAC). If you have related topics of interest that you would like to learn more about in future articles, contact CAPT Jean Makie at jean.makie@fda.hhs.gov .

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