September is Cholesterol Awareness Month

Cholesterol and Atherosclerosis, Photo by ABCnet.

According to the American Heart Association, an estimated 98.6 million adults in the US have high cholesterol levels. High cholesterol is a major, but controllable risk factor for coronary heart disease, heart attack and stroke.

There are many misconceptions about cholesterol and its role in the body, as well as confusion about how to control it through diet and exercise.

Being overweight is the primary cause of high cholesterol. Cholesterol is a natural component of the body, but some people have a genetic predisposition to producing high levels without being overweight. About 75 percent of blood cholesterol comes from the liver and other cells in the body that produce the different kinds of blood fats. That being said, those with excess weight are more likely to have factors and lifestyle habits that contribute to high cholesterol levels.
Those with a genetic cause for high cholesterol do not need to watch what they eat; they just need medication. Drug therapy is reserved for those who have not been able to control their cholesterol with diet and exercise. Lifestyle changes must come first. Genetics should not be an excuse to “eat what you want”. This can only make a bad situation more dangerous.
I should read food labels and choose foods that are cholesterol-free in order to lower total cholesterol levels. If only it were that easy. To improve the overall lipid profile (the levels of fat in the blood), many factors should be taken into consideration when choosing foods:

Total fat: High fat foods raise LDL cholesterol in the body more so than the cholesterol content of food. It is important to keep total fat intake under 30% of total calories.
Saturated fat: Foods such as fatty meats, whole-milk dairy, tropical oils, and egg yolks contribute most to the raising of blood cholesterol. Saturated fat intake should not exceed 7% of total calories
Unsaturated fat: Monounsaturated oils should be used to replace saturated fat sources in the diet. However, consider the calorie contribution (weight management is still a goal) of these foods, and use wisely. Monounsaturated fast are found in oils such as olive, canola and peanut plus foods such as avocados.
Trans fat: Trans fats are produced when manufacturers take an unsaturated fat, such as vegetable oil, and transforms it to be more stable during processing – thus creating a fat that is more sticky in the blood vessels. It is recommended to reduce trans fat intake to less than 1% of total calories. Because trans fats are rarely listed on the food label, reduce these in the diet by limiting the amount of commercially produced products (such as cookies, snack foods, and pastries) and the amount of fried foods (french fries, fried chicken) that is eaten each day.
Fiber: Increasing dietary fiber can reduce blood cholesterol levels, particularly the “bad” LDL cholesterol. Soluble fibers are best, such as those found in oat bran, oatmeal, dried beans and peas and fruits with edible skins.
Total Carbohydrate and Sugar: Triglycerides are a type of fat that also contributes to high cholesterol levels. Refined carbohydrates (white flour, sugar) are sources of excess calories that raise both blood sugar and triglycerides levels.

Margarine vs. butter: Both products can be high in fat, so take time to choose wisely. Margarines in tub form that contain no saturated or trans fat are typically preferable to the stick forms of either product. But remember that portion size counts! Whipped and liquid spreads are more difficult to judge when adding to foods.
The truth about eggs, red meat and cholesterol: Egg yolks contain about 213 milligrams of dietary cholesterol and a typical porterhouse steak accounts for 510 milligrams. Since the daily-recommended limit is less than 300 milligrams for most adults, it is easy to over consume over the course of the day if the diet is heavy in animal foods (only animal foods contain dietary cholesterol). Both eggs and meats can be a part of a healthy diet if they are balanced with whole grains, vegetables, fruits and other low-fat choices.
Exercise has no effect on cholesterol. Actually, exercise is one of the most effective ways to raise HDL (good) cholesterol levels. It also has other benefits, such as building a strong heart muscle, so that if a heart attack were to occur, the heart may be in better shape to recover from the damage.

Learn more about cholesterol at the American Heart Association website and at WebMD.