What Is Cholesterol?

Cholesterol is a waxy, fat-like substance found in your body.

Why is High Blood Cholesterol Bad for you?

Your body makes all the cholesterol you need to keep you healthy. When you eat foods high in saturated fat, trans fat, and cholesterol, your body can make too much cholesterol. Over time, this extra cholesterol can clog your arteries. The higher your blood cholesterol, the greater your chances of having a heart attack or stroke.

What is Good and Bad Cholesterol?

HDL is "good cholesterol." It helps clean fat and cholesterol from your blood vessels. Remember the H in HDL is for Healthy—the Higher it is, the better

LDL is "bad cholesterol." It carries cholesterol to your blood vessels, clogging them like rust in a pipe. Re­member the L in LDL is for Lousy—the Lower it is, the better.

What are Triglycerides?

Triglycerides are another type of fat in the blood. When your triglycerides are high, it can raise your risk of heart disease.

What are the desirable Cholesterol levels to look for? Total cholesterol:

·      Less than 200—Ideal. Good!

·      200 to 239—Borderline. Be alert!

·      240 or more—High. Danger!

Low LDL ("bad") cholesterol:

·                   Less than 100mg/dL is ideal—Keep it low!

High HDL ("good") cholesterol:

·                   Keep it 40 mg/dL or higher—The higher the better!

Triglycerldes

·         Less than 150 mg/dL—Healthy level!

How often should I have my Blood Cholesterol checked—also called a Lipid Profile?

The National Cholesterol Education Program (NCEP) recommends that adults aged 20 years or older have their cholesterol checked every 5 years.

Read the Nutrition Facts label for saturated fat, trans fat, and cholesterol content:

Saturated fat: Choose foods that have 5 percent or less of the Daily Value for saturated fat and cholesterol. Saturated fat is found in food such as high-fat meat, cheese, milk, and butter

Trans fat: Limit foods with 20 percent or more of the Daily Value for saturated fat and sodium. Trans fat is found in foods such as vegetable shortening, stick margarine, fried foods, and baked products (cookies, crackers, pies, and pastries).

Steps you can take to help control your triglyceride level:

·      Quit smoking.

·      Limit foods and beverages that are high in sugar.

·      Limit alcohol.

·         Aim for a healthy weight and lose weight if over­weight.

·      Be physically active.

Steps you can take to lower your blood Cholesterol levels and keep it low:

·         Get your cholesterol level checked.

·         Talk to your doctor about what your cholesterol num­bers mean.

·         Read the Nutrition Facts labels to choose healthier foods.

·         Bake, boil, or broil foods instead of frying.

·         Eat more fruits, vegetables, and whole grains.

·         Choose water or sugar-free beverages instead of soda and juice.

·         Aim for a healthy weight. Lose weight if overweight.

·         Do 30 to 60 minutes of moderate physical activity on most days.

Your Choice for Change! H oring therrx'ft of Heart Health for American  Indians, U.S. Department of Health and Human Services National Insti­tutes of Health, NIH Publication No. 08-6340, July 2008, p. 28 - 37

Information provided by Strong Family Health Center