Volume 7, No. 11 September 19, 2011
In Brief...
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September is National Cholesterol month and a time to recognize the importance of controllable risk factors for coronary heart disease, heart attack and stroke. When blood cholesterol rises, so does your risk of coronary heart disease. Other risk factors such as high blood pressure or diabetes and high cholesterol can increase the risk of heart disease even more. The greater the level of each risk factor, the greater the increase in overall risk.
Why is cholesterol so important to our health?
Cholesterol plays many essential roles in the human body's functions. All human and animal cells contain cholesterol. Cholesterol that we eat comes from eating animal-based foods, such as meat, poultry, eggs and dairy products. Cholesterol is also made within your body and helps maintain cell wall structure in our bodies.
One of the most influential and respected investigation of the causes of heart disease is the Framingham Heart Study. This study was started by the Harvard University Medical School in 1948 and continues today. One of the primary points of this study has been that for every point that someone lowers their total cholesterol, they reduce their risk of heart disease by two percent.
Total cholesterol levels are affected not only by what we eat, but also by our age, gender and family health history. There are two different types of cholesterol that help to make up our total cholesterol level, Low-Density Lipoprotein (LDL) cholesterol and High-Density Lipoprotein (HDL) cholesterol. LDL cholesterol is the harmful cholesterol that can stick to artery walls and cause the artery to clog, which may in turn cause a heart attack or stroke. HDL cholesterol is a helpful cholesterol which helps to clear LDL cholesterol from artery walls.
According to the National Cholesterol Education Program of the National Institutes of Health, the following information may be used as a guide in preventing heart disease. At your next visit to your physician, ask for your measurements of total cholesterol, High-Density Lipoprotein (HDL) cholesterol, Low-Density Lipoprotein (LDL) cholesterol and triglycerides.
If your total cholesterol and LDL cholesterol levels are high or borderline high, it is recommended that you consult your physician, who may also recommend that you work with a Registered Dietitian to lower your cholesterol levels.
There are many ways that you can lower your total cholesterol level and your LDL cholesterol level by making simple changes to your lifestyle. Some suggestions that are provided by the American Dietetic Association are:
Another way to lower your total cholesterol level and increase your good (HDL) cholesterol level is to increase your level of physical activity. Many studies have found that engaging in aerobic physical activity including walking, jogging, biking, swimming, dancing, and using cardiovascular exercise machines five or more days per week for at least 30 minutes can lower total cholesterol levels and increase good (HDL) cholesterol levels. Pick an activity that you enjoy and stick with it.
This month, take the time to make healthier food choices and get more physical activity into your lifestyle. For more information about cholesterol and how you can eat healthier for a healthier heart, consult your local Registered Dietitian, and the American Dietetic Association and American Heart Association.
Why is cholesterol so important to our health?
Cholesterol plays many essential roles in the human body's functions. All human and animal cells contain cholesterol. Cholesterol that we eat comes from eating animal-based foods, such as meat, poultry, eggs and dairy products. Cholesterol is also made within your body and helps maintain cell wall structure in our bodies.
One of the most influential and respected investigation of the causes of heart disease is the Framingham Heart Study. This study was started by the Harvard University Medical School in 1948 and continues today. One of the primary points of this study has been that for every point that someone lowers their total cholesterol, they reduce their risk of heart disease by two percent.
Total cholesterol levels are affected not only by what we eat, but also by our age, gender and family health history. There are two different types of cholesterol that help to make up our total cholesterol level, Low-Density Lipoprotein (LDL) cholesterol and High-Density Lipoprotein (HDL) cholesterol. LDL cholesterol is the harmful cholesterol that can stick to artery walls and cause the artery to clog, which may in turn cause a heart attack or stroke. HDL cholesterol is a helpful cholesterol which helps to clear LDL cholesterol from artery walls.
According to the National Cholesterol Education Program of the National Institutes of Health, the following information may be used as a guide in preventing heart disease. At your next visit to your physician, ask for your measurements of total cholesterol, High-Density Lipoprotein (HDL) cholesterol, Low-Density Lipoprotein (LDL) cholesterol and triglycerides.
- Measurement
- Acceptable
- Borderline
- High
- Total Cholesterol
- <200 mg/dl
- 200-239 mg/dl
- >240 mg/dl
- HDL Cholesterol
- >40 mg/dl
- LDL Cholesterol*
- <130 mg/dl
- 130-159 mg/dl
- >160 mg/dl
- Triglycerides
- <150 mg/dl
If your total cholesterol and LDL cholesterol levels are high or borderline high, it is recommended that you consult your physician, who may also recommend that you work with a Registered Dietitian to lower your cholesterol levels.
There are many ways that you can lower your total cholesterol level and your LDL cholesterol level by making simple changes to your lifestyle. Some suggestions that are provided by the American Dietetic Association are:
- Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name.
- Remove all visible fat from meat before cooking. Take the skin off chicken or turkey before eating it.
- Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.
- Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.
- Drain the fat off of cooked ground meat.
- When you make a stew, soup or gravy, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
- Eat fish regularly. Try different ways of cooking like baking, broiling, grilling and poaching to add variety.
- Eat plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts.
- Replace higher-fat cheeses with lower-fat options like reduced-fat feta and part-skim mozzarella.
- Thicken sauces with evaporated non-fat milk instead of whole milk.
- Move toward using lower-fat milk and yogurt. Start with 2 percent products, then move to 1 percent and finally to fat-free to adjust to the new taste.
- Use liquid vegetables oils and soft margarine instead of stick margarine or shortening.
- Limit consumption of cakes, cookies, crackers, pastries, pies, muffins, doughnuts and french fries. These foods often contain partially hydrogenated oils and tend to be the biggest sources of saturated fats. Check ingredient lists on food packages and limit the amount of foods that you eat that contain partially hydrogenated oils.
- Use non-stick spray or a nonstick pan for cooking. Try broth as a substitute for oil when sautéing foods.
- Use oils such as canola, olive and soybean in recipes and for sautéing.
- Make salad dressings with olive, walnut or pecan oil.
- When baking, use recipes that call for whole grains and flours made from whole grains.
- Reduce the amount of sugar in recipes. It can often be cut in half.
- Instead of sugar, use noncaloric sweeteners in drinks and sucralose when baking.
- Stir-fry fiber-rich vegetables, such as peppers, cabbage, broccoli and carrots.
- Add dried beans and lentils to homemade soup.
- Add oatmeal, oat bran and high-fiber foods such as: beans, apples, pears, barley and prunes.
Another way to lower your total cholesterol level and increase your good (HDL) cholesterol level is to increase your level of physical activity. Many studies have found that engaging in aerobic physical activity including walking, jogging, biking, swimming, dancing, and using cardiovascular exercise machines five or more days per week for at least 30 minutes can lower total cholesterol levels and increase good (HDL) cholesterol levels. Pick an activity that you enjoy and stick with it.
This month, take the time to make healthier food choices and get more physical activity into your lifestyle. For more information about cholesterol and how you can eat healthier for a healthier heart, consult your local Registered Dietitian, and the American Dietetic Association and American Heart Association.
HHS, Office of Public Health and Science
Division of Commissioned Corps Personnel and Readiness
Tower Building
1101 Wootton Parkway, Plaza Level Suite 100
Rockville, MD 20852
Division of Commissioned Corps Personnel and Readiness
Tower Building
1101 Wootton Parkway, Plaza Level Suite 100
Rockville, MD 20852