Cholesterol is a soft, waxy material. It's used to make cells, hormones and is needed for certain body functions. The liver makes all the cholesterol the body needs. Any excess cholesterol circulates in the blood or is removed from the body by the liver. Cholesterol is part of a healthy body, but too much of it can lead to heart disease and stroke. Eating foods that contain cholesterol (dietary cholesterol), saturated fats and trans-fats can raise the level of blood cholesterol.

• The American Heart Association recommends a dietary cholesterol intake of less than 300 milligrams per day. People with high cholesterol levels or heart disease may want to limit their daily intake to less than that. Dietary cholesterol is found only in foods from animals. Examples include: meat, fish, poultry, eggs, butter, cheese and other dairy products. It is recommended that Americans eat no more than six ounces of meat, fish and poultry per day and use fat-free and low-fat dairy products. Proteins from soy or vegetable sources such as beans are good substitutes for meat because they contain almost no cholesterol. One large, whole egg contains about 213 mg of cholesterol. This is about 71 percent of the daily recommended amount. Extra-large and jumbo eggs contain even more cholesterol than large eggs.
• Saturated fats are solid at room temperature. They are found mostly in foods from animals, such as meat, lard, poultry fat, butter, cheeses and other whole-milk dairy products. Foods from some tropical plants also contain saturated fats. Examples include: coconut oil, palm oil, palm kernel oil and cocoa butter.
• Trans-fats (also known as Trans fatty acids) are a specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine. They have been chemically changed to extend their shelf life. Trans-fats are solid at room temperature and are found in many foods such as snack foods and commercial baked goods (i.e. cookies and muffins). Trans fats can also be found in many items at fast-food restaurants. On January 1, 2006, the FDA required food manufacturers to list levels of Trans fat on nutrition labels. It is important to note that a product can contain <0.50 grams Trans fat and the label will read zero grams.

Many scientists think saturated and trans-fats have a greater impact on raising blood cholesterol levels than dietary cholesterol.

Cholesterol and other fats can't dissolve in the blood. They are transported in the blood by special carriers called lipoproteins (lip"o-PRO'te-inz). Two of the most common lipoproteins are low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

What is LDL Cholesterol or Bad Cholesterol?

Low-density lipoproteins are the major cholesterol carrier in the blood. Too much LDL cholesterol in the blood can slowly build up in the walls of the arteries of the heart and brain. Together with other substances it can form plaques in the artery walls. Plaques can be hard or soft. Hard plaques may build up and clog arteries. This condition is known as atherosclerosis (ath"er-o-skleh-RO'sis). Soft plaques, also called vulnerable plaque, can rupture causing a blood clot to form. These blood clots can block blood flow to part of the heart muscle and cause a heart attack. If a clot blocks the blood flow to part of the brain, a stroke results. A high level of LDL cholesterol (130 mg/dL and above) reflects an increased risk of heart disease. That's why LDL cholesterol is often called the "bad" cholesterol. Lower levels of LDL cholesterol may decrease the risk of heart disease.

What is HDL Cholesterol or Good Cholesterol?

Cholesterol is also carried in the blood by high-density lipoproteins or HDL. Medical experts believe that HDL carries cholesterol away from the arteries and back to the liver, where it's removed from the body. A high HDL level has been shown to decrease the risk of heart attacks, while a low HDL level (less than 40 mg/dL) may increase the risk. A low HDL cholesterol level also may increase the risk of stroke. Current research shows that our lifestyle has the single greatest impact on our HDL cholesterol levels. The following guidelines can help boost your HDL cholesterol levels.

• Don't smoke. Smoking lowers HDL cholesterol and increases your blood's tendency to clot.
• Maintain a healthy weight. For every 2 pounds you lose, your HDL may increase by .35 mg/dL or about 1 mg/dL for every 6 pounds.
• Get more physically active. In one study, regular aerobic exercise increased HDL cholesterol by 3 percent to 9 percent in otherwise healthy sedentary adults.
• Choose healthier fats. Limit saturated fats to 7% of total calories which amounts to 16 grams of fat on a 2000 calorie diet. Avoid Trans fat as much as possible as it lowers HDL cholesterol. Instead choose: Monounsaturated fats found in olive and peanut oils, nuts and avocadoes and Omega 3 fatty acids found in oily fish such as salmon, tuna, herring and sardines as well as flaxseed, walnuts, canola and soybean oils.
• Drink alcohol only in moderation. In some studies, moderate use of alcohol (particularly red wine) has been linked with higher levels of HDL cholesterol - but the benefits aren't strong enough to recommend alcohol for anyone who doesn't drink already. If you choose to drink alcohol, do so in moderation. This means no more than one drink a day for women, and one to two drinks a day for men.

6/23/2008