CHOLESTEROL: A MINI REFRESHER COURSE

Well, not really a course, but an overview of useful information, from the government website Womenshealth.gov:

What does high cholesterol have to do with heart disease?

Cholesterol is a waxy substance found in all parts of the body. When there is too much cholesterol in your blood, cholesterol can build up on the walls of your arteries and cause blood clots. Cholesterol can clog your arteries and keep your heart from getting the blood it needs. This can cause a heart attack.

There are two types of cholesterol:

Low-density lipoprotein (LDL) is often called the "bad" type of cholesterol because it can clog the arteries that carry blood to your heart. For LDL, lower numbers are better.

High-density lipoprotein (HDL) is known as "good" cholesterol because it takes the bad cholesterol out of your blood and keeps it from building up in your arteries. For HDL, higher numbers are better.

All women age 20 and older should have their blood cholesterol and triglyceride levels checked at least once every 5 years.

What do my cholesterol and triglyceride numbers mean?

Total cholesterol level - Lower is better. Less than 200 mg/dL is best.

Total Cholesterol Level / Category
Less than 200 mg/dL Desirable
200 - 239 mg/dL Borderline high
240 mg/dL and above High

LDL (bad) cholesterol - Lower is better. Less than 100 mg/dL is best.

LDL Cholesterol Level / Category
Less than 100 mg/dL Optimal
100-129 mg/dL Near optimal/above optimal
130-159 mg/dL Borderline high
160-189 mg/dL High
190 mg/dL and above Very high

HDL (good) cholesterol - Higher is better. More than 60 mg/dL is best.

Triglyceride levels - Lower is better. Less than 150mg/dL is best.

How can I lower my cholesterol?

You can lower your cholesterol by taking these steps:

Maintain a healthy weight. If you are overweight, losing weight can help lower your total cholesterol and LDL ("bad cholesterol") levels. Calculate your Body Mass Index (BMI) to see if you are at a healthy weight. If not, try making small changes like eating an apple instead of potato chips, taking the stairs instead of the elevator, or parking farther away from the entrance to your office, the grocery store, or the mall. (But be sure to park in a safe, well-lit spot.)

Eat better. Eat foods low in saturated fats, trans fats, and cholesterol.

Eat more:

Fish, poultry (chicken, turkey -- breast meat or drumstick is best), and lean meats (round, sirloin, loin). Broil, bake, roast, or poach foods. Remove the fat and skin before eating.
Skim (fat-free) or low-fat (1%) milk and cheeses, and low-fat or nonfat yogurt
Fruits and vegetables (try for 5 a day)
Cereals, breads, rice, and pasta made from whole grains (such as "whole-wheat" or "whole-grain" bread and pasta, rye bread, brown rice, and oatmeal)

Eat less:
Organ meats (liver, kidney, brains).
Egg yolks.
Fats (butter, lard) and oils.
Packaged and processed foods.

There are two diets that may help lower your cholesterol:

Heart Healthy Diet

Therapeutic Lifestyles Changes (TLC) Diet

Get moving. Exercise can help lower LDL ("bad cholesterol") and raise HDL ("good cholesterol"). Exercise at a moderate intensity for at least 30 minutes most days of the week. Take a brisk walk on your lunch break or take the stairs instead of the elevator.

Take your medicine. If your doctor has prescribed medicine to lower your cholesterol, take it exactly as you have been told to.

For more FAQs and facts, see the Womenshealth.gov Frequently Asked Questions page at:
http://womenshealth.gov/faq/heartdis.htm