Reducing Cholesterol

Reducing Cholesterol

CHOLESTEROL The Good, the Bad and the Ugly What is Cholesterol? Cholesterol is a waxy fat steroid It is manufactured in the : Liver Intestines

Adrenal glands Sex organs Cholesterol is only synthesized in animals The Good Cholesterol is a very important compound! It is needed to produce:

Cell membranes Myelin Vitamin D Steroid hormones Bile acids The Bad High blood cholesterol levels are strongly

connected to Atherosclerosis Coronary artery disease Saturated fat will elevate bad (LDL) cholesterol more than any other type of fat Trans fat raises LDL cholesterol like saturated fat

The Ugly Americans tend to be an obese and sedentary population with excess calorie intake Many like a diet with excess animal protein that is high in saturated fat and cholesterol

Many enjoy the convenience of processed foods that can contain high levels of total fat and trans fat The number one killer of Americans is coronary artery disease. So What To Do? Give Yourself Some TLC!

Eat less than 7% of total fat calories as saturated fat Limit dietary cholesterol to less than 200 mg/d Keep total fat consumed in the range of 25% to 35% of total calories

More TLC Add 2 grams of plant stanols or sterols to your diet each day Include 10 25 grams of soluble fiber in your diet each day Work on managing your weight (overweight raises LDL cholesterol and

triglycerides) Exercise! It increases your good (HDL) cholesterol Foods with Soluble Fiber Have more of these! Oatmeal and oat bran Barley

Beans and lentils Citrus fruits like oranges and grapefruit

Apples and pears Peaches and nectarines Prunes and plums Bananas More foods that can help Soy protein Nuts (walnuts, almonds, pecans,

pistachios) Cold water fish with Omega-3- fatty acids reduces risk of cardiovascular disease (CVD) Alcohol (!?) One drink a day for women and 2

High Cholesterol Foods Portion Control Please! Any food with animal fat has cholesterol Foods with lots of dietary cholesterol: Cheese Egg yolk Beef

Pork Poultry (esp. skin) Shrimp Foods High in Saturated Fat Cut back!

Both animal and vegetable foods can be high in saturated fat High saturated fat foods include: Fatty cuts of meat Poultry especially with the skin Whole-milk dairy products

Some vegetable oils especially coconut and palm oil Foods High in Trans Fat Limit these! Any food made with hydrogenated oil or fat Stick margarine is high in trans fat

Other high trans fat foods can include: Crackers Cookies Peanut butter Pastries Cakes and pies You have to read the Food Facts Label to be

sure! When choosing processed foods Use the Nutrition Facts Label Calories and Calories from fat (less) Trans Fat and Sat Fat (less) Dietary Fiber (more)

Check the ingredient list & avoid: Hydrogenated oils Excellent Resources! National Cholesterol Education Month Your Guide to Lowering Cholesterol with TLC Its About Eating Right! High Cholesterol: Understanding Your Risks

History of Cholesterol

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