What is cholesterol?

• Cholesterol is a substance made by the liver, and can also be found in foods such as meat, dairy products (butter, milk, cheese), eggs, and shellfish. Your liver produces about 1,000mg of cholesterol a day. 
• Total cholesterol should be less than 200mg/dl.

What is the difference between "bad" cholesterol and "good" cholesterol?

• LDL, or low-density lipoprotein, is called “bad” cholesterol because too much in the body can cause a build-up in the arteries of the heart and brain. This can cause a blockage of vessels leading to these important organs known as “atherosclerosis,” or hardening of the arteries. A narrowing of the artery from a buildup of cholesterol called plaque can lead to a heart attack or stroke.
• LDL should be less than 100mg/dl.
  
  
• HDL, or high-density lipoprotein, seems to protect the heart against heart attack. The HDL, or “good” cholesterol, carries the bad cholesterol away from the arteries back to the liver, where it is disposed of.
• HDL should be more than 40mg/dl.

What are triglycerides?

• Triglycerides are fats bound in the blood. They are made by the body, and are found in certain foods that we eat. A high carbohydrate diet, obesity, diabetes, and genetics can all play a role in high triglycerides.
• Triglycerides should be less than 150mg/dl.

What is the difference between saturated and unsaturated fats?

• Saturated fats are found primarily in animal products: meats, cheese, butter, cream, and whole milk. There are a few plant sources that are high in saturated fats, including palm, palm kernel, and coconut oils. Saturated fats can increase your LDL (“bad” cholesterol) and can raise your total cholesterol.
• Unsaturated fats (including monounsaturated and polyunsaturated), are found in vegetable products. These include canola, olive, corn, soybean, safflower, and sunflower oils. Unsaturated foods can help lower your LDL (“bad” cholesterol) and total cholesterol, as well as reduce triglycerides.
• Trans fats, or trans-fatty acids, are made when liquid vegetable oils are “hydrogenated” or hardened into a solid form at room temperature. These fats are found in stick margarine, packaged baked goods (such as cookies and crackers), and restaurant fried foods (such as french-fries and chicken). Trans fats can raise LDL and triglycerides, and lower HDL considerably. Avoid or reduce foods that list “hydrogenated” or “partially hydrogenated” in their ingredients.

How can I lower my cholesterol?

1. Choose foods high in fiber. Whole grain breads, such as oat, rye, and bran are rich in soluble fiber which can help lower blood cholesterol. Fruits and vegetables are also excellent sources of fiber that are low in fat and cholesterol.
2. Add omega-3 fatty acids to your diet. Omega-3’s are a type of monounsaturated fat that can help lower LDL cholesterol. Flaxseed oil, canola oil, and some fish (salmon, tuna, and mackerel) are good choices. Nuts (walnuts, almonds) and seeds (pumpkin, sunflower) can also be added sparingly.
3. Reduce saturated and trans-fat foods in your diet.
• Reduce total fat to less than 30% of daily calories and saturated fats to less than 10% of total fats.
• Replace fatty meats with leaner cuts, low fat poultry, or fish.
• Use processed meats (sausage, bologna, and hot dogs) sparingly.
• Choose low fat dairy products such as skim milk, skim milk cheeses, low fat cottage cheese, and low fat yogurt.
• Instead of butter, margarine, and solid fats use one of the polyunsaturated oils such as canola or olive. Use nonfat cooking sprays to bake, stir-fry, and broil with.
• Use a rack under foods when broiling or baking to drain fats away from food.
4. Lose weight. You are overweight if your BMI (Body Metabolic Index) is greater than 25, have a waist circumference more than 35 inches (in women), and/or have a body fat percentage greater than 30%. Losing even a small amount of weight can lower your LDL, raise your HDL, and reduce your blood pressure.
5. Exercise. Physical activity can raise the HDL while lowering the LDL. Begin with 10-20 minutes per day and increase slowly to 30-45 minutes per day several times per week.
6. Make healthy choices when eating out. Avoid dishes made with creams, butter, gravy, and mayonnaise. Instead look for stir-fried items, ask for dressings on the side, and ask to have foods broiled or steamed without added butter.
• If eating Chinese, look for items that are poached, shu (BBQ), jum (poached), kow (roasted), and steamed. Avoid fried rice.
• If eating Italian, sauces such as primavera and piccata are preferred over cream and Alfredos.
• When eating Mexican, choose chicken dishes with black beans instead of refried, salsa instead of cheese, and corn instead of flour tortillas.
7. Take cholesterol-lowering medications. Even with lifestyle changes, it is sometimes necessary to add medication to lower cholesterol. Known as “statins,” cholesterol-lowering medications can significantly reduce the risk of heart disease and stroke. Check with your medical provider before starting any over-the-counter medications.