Feature Articles: Eating Well
September is National Cholesterol Month
|
 |
Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist, University of Missouri in Barton County, University of Missouri Extension
September is National Cholesterol Education Month. This is a good time for you to learn what your cholesterol numbers are and take action if needed.
The American Heart Association recommends that all adults have their blood cholesterol levels checked at least once every five years. When you get the results, you should know your total cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL) levels.
According to the National Cholesterol Education Program of the National Heart, Lung and Blood Institute, the desirable total cholesterol is less than 200 mg/dL. A reading of 200-239 mg/dL is considered borderline high and 240 and above is high. High blood cholesterol is a major risk factor for heart disease. The cholesterol builds up narrowing or even blocking blood flow through the artery. That decreased the blood flow to the heart can cause chest pain. Complete blockage can cause a heart attack.
LDL is also called “bad” cholesterol. That’s because it is the part of the cholesterol that builds up on artery walls and causes the blockage. The optimal LDL number is less than 100 mg/dL.
HDL is good cholesterol. It acts as a type of scavenger and prevents LDL cholesterol from building up on artery walls. A HDL level of above 60 mg/dL or more can help lower the risk for heart disease.
There are things you can do to improve your cholesterol numbers. Regular physical activity can help raise good cholesterol and lower bad cholesterol. Thirty minutes of exercise on most days of the week can have a positive impact.
Your body makes cholesterol from saturated and trans fats. Saturated fats are found in animal fats such as whole milk and the fat in your meat. Trans fats are often in baked goods, chips and crackers you find at the grocery store. The food label must list the amounts of saturated and trans fats. Aim for less than 22 grams of saturated and trans fats per day. (Not 22 grams of each, 22 grams total.)
Being overweight can put you at increased risk for high cholesterol. Losing extra weight can help decrease total cholesterol, lower bad cholesterol and increase good cholesterol.
If you don’t know your cholesterol numbers, this is a great time to find out. Ask your physician about it on your next visit.
Last update: Friday, August 31, 2007
 |
Site Administrator: |
|
|
|
