Cholesterol and You.pdf - Facey Medical Group

Cholesterol
And You
Cholesterol is a natural, fat-like substance originating in the liver or coming from the diet. It is a “building block”
required by the body to make new cells, to manufacture vitamins and produce hormones. However, when
cholesterol is excessive it may build up in the bloodstream and lead to heart disease such as a heart attack or
stroke.
When your physician takes a fasting blood cholesterol test the results are evaluated as various carrier proteins
called lipoproteins. The two most often talked about cholesterols are LDL (low density lipoprotein) and HDL
(high density lipoprotein).
LDL cholesterol is the “Lousy” cholesterol. It travels
from the liver to all parts of the body. It is the main
source of cholesterol buildup and causes blockage in
the arteries, known as atherosclerosis (hardening of
the arteries). This can be especially dangerous if the
blockage happens to the brain or heart.
HDL cholesterol is the “Healthy” cholesterol and is
carried back to the liver. Increased levels of HDL may
help to clear arteries of excess cholesterol reducing the
blockage.
Triglycerides are the form in which most fat is stored
in the body. The bodies’ fat cell is mostly transported
in the blood in this form as well. Triglycerides can
come from fat we eat, or fat which is made in the body
from excess calories, carbohydrates, and alcohol.
Risk Factors for High Cholesterol
There are a number of factors that can influence your
cholesterol level. There are some factors that you can
not change such as heredity, age & gender.
Your genes partly determine how much cholesterol
your body produces. As people age, cholesterol levels
tend to rise. Before menopause, women have lower
levels than men, but after menopause women’s LDL
levels tend to rise. Lifestyle changes can positively
affect cholesterol levels.
Healthy Lifestyle Recommendations
Diet: Saturated fat and trans fats in the foods you eat
can make your blood cholesterols levels go up.
Reducing the amount of these fats and increasing your
fruits, vegetables and dietary fiber will help your
cholesterol levels. Read food labels and limit
frequency of restaurant eating.
Weight:
Being overweight is a risk factor for heart
disease. It also tends to increase your cholesterol
levels. Losing weight can help lower your LDL,
triglycerides and total cholesterol levels, as well as
raise your HDL levels.
Physical Activity:
Not being physically active is
another risk factor for heart disease. Regular physical
activity can help lower LDL and raise HDL levels. It also
helps you lose weight, lower blood pressure and
reduce the risk of diabetes. You should try to be active
(walk, dance, etc.) for at least 30 minutes every day.
Other Factors
High blood pressure and diabetes can also contribute
to higher cholesterol levels. It is important to keep
these conditions under control.
Smoking greatly increases risk of heart disease. If you
smoke, try to stop. If you are around 2nd hand smoke,
people who smoke, or 3 rd hand smoke, clothes or
furniture where a smoker was, you need to limit these
exposures.
For information about classes that Facey offers, call toll free (866) 837-5605.
Rev. 9/2011
Copyright © 2011, Facey Medical Foundation

Cholesterol
And You
Category
Meats
Foods to use
Lean meats ( skinless chicken and turkey, lamb, veal,
non-fatty cuts of beef, fresh, frozen or canned fish
packed in water; shellfish
Limit protein to a 3oz portion
Foods to limit
Limit marbled beef, ground meat less than 90% lean,
fried meats, processed meats, i.e. hotdogs; sausages
and cold cuts; organ meats and canned fish packed in
oil; limit lobster & shrimp to 3 oz twice a week
Eggs Egg substitutes; egg whites Limit egg yolks to 4 a week, this includes the eggs
used in cooking.
Fruits
Fresh daily, at least 1 citrus fruit, frozen or canned
with no added sugar or syrup
Vegetables
Eat most vegetables freely, at least 1 dark green or
deep yellow daily
Any deep fried vegetables, as well as vegetable cream
soups.
Breads Wholegrain or enriched breads and cereals Any baked goods or crackers w/high fat content,
commercial mixes with dried eggs and whole milk;
sweet rolls, doughnuts, breakfast pastries, muffins
Beans Dried peas or beans Commercially baked beans with pork fat, refried
beans
Nuts and Seeds
Cereals
Dairy Products
Fats, oils
Desserts, Snacks
Beverages
Seasonings
Almonds, walnuts and peanuts use sparingly, high in
fat and calories, but no cholesterol. Flax seed,
sunflower seed and baked pumpkin seeds
Un-sweetened cereals high in fiber such oatmeal
and oat bran.
Skim milk or 1% fat-free milk; non-fat and low-fat
cheese farmer’s cheese, part-skim mozzarella,
ricotta, low fat cottage cheese; low fat yogurt
Canola, olive sesame and peanut oils
Avocados and olives are monounsaturated and
more heart healthy. Use PAM type spray for cooking
Low-fat snacks: ice milk, sherbet, gelatin flavored
with sugar substitute, egg white soufflés, or air
popped popcorn. Use dark chocolate sparingly
Diet fruit juices, black coffee, plain or herbal teas,
sugar-free soft drinks, club soda or seltzer or cocoa
made with skim milk.
Vinegar, spices, herbs, nonfat bouillon, mustard
Eat all nuts and seeds sparingly
Pre-sweetened cereals and granola
Whole milk and whole milk packaged goods; cream,
ice cream, puddings made with whole milk, whole
milk yogurts and cheese, and non-dairy cream
substitutes
Butter, shortening, margarine, lard, animal fats, bacon
drippings, gravies, cream sauces, and palm and
coconut oils. Check for trans fats and avoid.
Fried snack foods and chips; candies, hydrogenated
peanut butter, cookies, cakes, pies, or sports/snack
bars listed as having trans fat or saturated fat.
Sugared fruit juices, soft drinks and cocoa made with
whole milk &/or sugar. Limit alcohol to 1 or 2 servings
per day
Learn to read food labels to check ingredients and cholesterol and fat levels
For r information about classes that Facey offers, call toll free (866) 837-5605.
Rev. 9/2011
Copyright © 2011, Facey Medical Foundation