Article title: High Blood Cholesterol: NWHIC
Conditions: High Cholesterol
Source: NWHIC
Click here for Easy to Read version.
How does high
blood cholesterol affect your risk for heart disease?
How can you lower your
blood cholesterol?
Do you have any
suggestions on how to plan meals that have low cholesterol
levels?
What
kinds of exercise should I do to lower my high blood cholesterol?
See also . . .
Cholesterol is a fatty substance produced by the liver to help meet the body’s need for hormones and bile acids. It also enters the body when high-fat foods are consumed and when the body’s cholesterol level is higher than necessary for normal cell functioning. The resulting high blood cholesterol is a condition that greatly increases your chances of developing coronary heart disease. That is because extra cholesterol in the blood settles on the inner walls of the arteries, narrowing them, allowing less blood to pass through them to the heart. The higher your total blood cholesterol level, the greater your heart disease risk.
For all adults, a desirable total blood cholesterol level is less than 200 mg/dL. A level of 240 or above is considered high blood cholesterol. But even levels in the "borderline-high category (200-239) boost the risk of heart disease.
For a woman, the level of high density lipoprotein (or HDL, the so-called "good" cholesterol) also affects heart disease risk. If your HDL is less than 35, your risk of heart disease increases.
Reducing your blood cholesterol level can greatly lessen the chances of developing coronary heart disease. Most people can lower their blood cholesterol by changing their diet, losing excess weight, and increasing physical activity. To lower your blood cholesterol through diet, eat fewer foods high in saturated fat, total fat, and cholesterol. The total fat in your diet should average no more than 30 percent of your daily calories. Cholesterol should be held below 300 milligrams per day. If you follow these guidelines for about 6 months and your blood cholesterol does not drop to a goal level set with you by your doctor, you may need to cut back still more on saturated fat and cholesterol.
Choose fish, poultry, and lean cuts of meat and remove the fat and skin before eating. Eat no more than about 6 ounces per day. Broil, bake, roast, or poach foods rather than frying them. Cut down on high fat processed meats including sausage, bacon, and cold cuts such as salami and bologna. Limit organ meats such as liver, kidney, and brains. Use skim or low-fat milk and cheeses, and low- or nonfat yogurt. Instead of butter, use liquid or soft margarine or vegetable oils high in unsaturated fats. Use all fats and oils sparingly. Eat egg yolks only in moderation. Egg whites contain no fat or cholesterol and can be eaten often. Eat plenty of fruits and vegetables (5 a day is recommended), as well as cereals, breads, rice, and pasta made from enriched or whole grains (such as rye bread or whole wheat spaghetti). Many packaged and processed foods are high in saturated fats. Get in the habit of reading food labels. Look for the "Nutrition Facts" on the label and choose products that are lowest in fat. Also read product labels for cholesterol content.
Regular physical activity can help improve your cholesterol profile. Even low to moderately intensive activity, if done daily, can provide benefits. Examples of such activity are pleasure walking, gardening, yard work, moderate-to-heavy housework, dancing, and home exercise. More vigorous exercise can raise HDL cholesterol levels (the so-called "good" cholesterol) and will improve the overall fitness of your heart. This kind of activity is called "aerobic" and includes jogging, swimming, jumping rope, or brisk walking or bicycling. Regardless of the type of activity you choose, be sure to build up your activity level gradually over a period of several weeks. Also, check with your doctor first if you have any health problems, of if you are over 50 and are not used to energetic activity and plan a fairly strenuous program.
You can find out more about heart disease by contacting the following organizations:
National Heart, Lung, and Blood Institute (NHLBI)
Consumer Information Center (CIC)
Food and Drug Administration (FDA)
Food and Nutrition Information Center
Human Nutrition Information Service (HNIS)
National Cancer Institute (NCI) 800-4-CANCER
National Clearinghouse for Alcohol and Drug Abuse Information (NCADI)
National Diabetes Information Clearinghouse (NDIC)
Office of Disease Prevention and Health Promotion
Office on Smoking and Health (OSH), Center for Chronic Disease Prevention and Health Promotion
Voluntary Health Agencies
American Dietetic Association (ADA)
American Heart Association (AHA)
American Lung Association (ALA)
This information was excerpted from the National Heart, Lung, and Blood Institute’s pamphlet, "Women and Heart Disease" and the NHLBI’s The Healthy Heart Handbook for Women and the Office on Women's Health in the Department of Health and Human Services "Heart Disease and Stroke in Women: the facts."
All material contained in the FAQs is free of copyright restrictions, and may be copied, reproduced, or duplicated without permission of the Office on Women's Health in the Department of Health and Human Services; citation of the source is appreciated.
Publication date: 1998
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