Cholesterol
Cholesterol is made by the liver and is found in every cell in the body.
Clinicians are mostly concerned about two types of cholesterol: low
density
lipoprotein (LDL) – the bad cholesterol and high density lipoprotein
(HDL)– the good cholesterol. When too much LDL is in the blood,
cholesterol can build up in the arteries. HDL is commonly referred
to
as “good cholesterol” because it helps to remove excess cholesterol
from the blood and helps prevent fatty build-up.
Is your bad cholesterol level too high?
Talk to your doctor about your cholesterol level and dietary changes, since you may be at risk for cardiovascular disease. If cholesterol level is a concern for you, here are some suggestions.
- 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% or less of your daily calories. Average fat intake per day should be less than 300mg of dietary cholesterol.
- Choose lower-fat dairy products (e.g. skim milk, low-fat cheeses, etc.)
- Eat more grains, cereals, fruits and vegetables.
- For snacks, eat food low in salt, like plain popcorn or fruit.
- Use low-fat cooking methods (baking, broiling, steaming). Avoid fried foods.
- Your doctor or dietician may recommend that you reduce your intake of 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.
