Feature Articles: Food, Fitness and
Eating Well
Cholesterol
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension
Cholesterol is a waxy, fat-like substance, only found in animal products. Therefore, foods such as fruits, vegetables, nuts, grains, or other foods of plant origin are cholesterol-free.
Cholesterol is also made in the body and has a several
functions. Cholesterol is used to produce hormones, parts
the nervous system, and is found in every cell in the body.
Once absorbed or produced, cholesterol is transported
through the body by substances called lipoproteins. There
are two major types of lipoproteins: high-density
lipoproteins (HDL) and low-density lipoproteins (LDL). HDL
is the “good” cholesterol because it helps pick up and
dissolve fatty deposits in the arteries. LDL is the “bad”
cholesterol because it builds up on artery walls and clogs
arteries.
LDL cholesterol less than 100 mg/dL is desirable; however
levels at 130 mg/dL or less is near optimal for most people.
Having LDL levels at more than 160 mg/dL or at 130 mg/dL if
you have two or more risk factors for heart disease, is
considered a high level.
An optimal level for HDL cholesterol is 40 mg/dL or higher.
Women should have an HDL of 50 mg/dL or higher. You can
raise HDL levels by exercising, eating healthy, not smoking,
and maintaining a healthy weight.
Total cholesterol should be lower than 200 mg/dL.
Here are some daily guidelines to help you watch your
cholesterol:
- Eat a variety of foods low in saturated fat, trans
fat, and cholesterol.
- Eat at least 2 cups of vegetables per day and 1 ½
cups of fruits per day.
- Eat at least 5-ounce equivalents of grain products
per day, with half of those being whole grains. A
1-ounce equivalent is equal to one slice of bread, 1 cup
of cereal, or ½ cup of cooked rice, cereal or pasta.
Whole grains include brown rice, whole wheat breads,
oatmeal, whole wheat pasta, and some cereals.
- Choose lean cuts of meat and trim visible fat and
the skin off meats.
- Consume low-fat or fat-free milk products rather
than whole milk or full-fat products.
- Maintain a healthy weight and be active at least 30
minutes per day.
- Stop smoking.
- Cook with olive or canola oil instead of shortening
or lard.
- If you are on cholesterol medication, follow the
instructions from your physician.
- Add foods with omega-3 fatty acids into your diet.
Fish, walnuts, canola oil, and some modified foods (such
as omega-3 fortified eggs, spreads, peanut butter, or
oatmeal) contain omega-3 fatty acids.
- Try flaxseed. You can buy ground flaxseed at many
grocery stores or health food stores. Add a little flax
to baked goods, sprinkle on top of salads, yogurt or add
to a smoothie.
- Limit organ meats, egg yolks, high-fat dairy
products, meat, and poultry as these foods are high in
cholesterol. It is preferable to eat the lower fat
versions of poultry and meats and to trim the skin to
reduce the amount of cholesterol.
- Soluble fiber helps lower cholesterol and is found
in dried beans, oat bran, and some fruits and
vegetables.
- Supplements are also available to help lower cholesterol, but talk with your physician before trying any of these.
For more information contact contact Melissa Bess at 573-346-2644 or email at bessmm@missouri.edu.
Last update: Wednesday, January 30, 2008
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