Cholesterol Control Management Basics

Cholesterol and the Body

Believe it or not, your body needs cholesterol. It is part of every cell structure in the body, it helps to make hormones and vitamin D and it is also very important in aiding in the digestion of fats.

Our livers produce the exact amount of cholesterol that our body needs.

When cholesterol becomes a problem is when there is too much in the body. When we are eating a diet that contains a lot of partially hydrogenated oils or we are eating too large of portions of foods that contain saturated fat then our cholesterol levels may become elevated. As a result, plaque buildup may occur in our artery walls making it hard for blood to properly circulate. The reason we want to keep cholesterol in its normal ranges is to prevent the possibility of heart attack and stroke.

The Good and the Bad

Cholesterol has to be transported through the blood by carriers known as lipoproteins.

Two types of lipoproteins are low-density lipoprotein or LDL and high density lipoprotein or HDL.

The LDLs are known as the bad cholesterol (L for Lousy) because they can lead to plaque buildup in the arteries.

The HDLs are known as the good cholesterol (H for Happy) because it helps to remove LDL from the arteries.

Ranges and Risks for Your Cholesterol Levels

LDL

• Very high risk 190 mg/dL and above
• High risk160-189mg/dL
• Borderline high 130-159 mg/dL
• Near optimal 100-129mg/dL
• Optimal < 100mg/dL

HDL

• Very high risk < 40 mg/dL
• The higher the better 40-59 mg/dL
• Protective 60mg/dL
Ref: National Heart, Lung and Blood Institute

Below are some suggestions for daily living and eating to help with cholesterol control. The other documents included in this section will also be beneficial in helping to control cholesterol.

Lifestyle Choices

Food Choices

Read the ingredient list on food labels. If you see partially hydrogenated or hydrogenated oil (any kind of oil) or high fructose corn syrup, try not to eat the food. These ingredients are detrimental in raising you bad cholesterol.

Don't fear saturated fats. Instead control portion sizes of foods that contain cholesterol and saturated fats.

• Cholesterol is found in any animal based product such as meats, poultry, seafood, dairy products, eggs and butter. Cholesterol is also found in dishes made with these food items.
• Try going meatless 2 times per week.

Control consumption of carbohydrate rich foods such as breads, pastas and rice. And specifically limit consumption of simple carbohydrate foods such as cookies, crackers, high-sugar drinks etc.

A great way to control portion consumption is to slow down your eating pace. So first start off by giving yourself less than you think you want or usually serve yourself. Then, take your time with your food and listen to your body. Take at least 20 minutes to eat the meal. Slowing down our eating pace helps us to stop before we feel overly satisfied and in the end, is a great way to help us control portions.

Use the food guides that are included to aid in cholesterol control. Moving towards a healthy ratio of good to bad cholesterol is the aim.

• Making foods that are rich in monounsaturated fat and omega-3 fatty acids as staple in your diet may help to raise your good cholesterol.
• Foods with soluble fiber may aid in decreasing your bad cholesterol.

Examples of Foods that Contain Soluble Fiber

Examples of Foods that Contain Monounsaturated Fat

Examples of Foods that Contain Omega-3 Fatty Acids