Q1: What is cholesterol?
A: Cholesterol is a waxy, fat-like substance that occurs naturally in all body parts, it takes part in the synthesis of:
- Bile acids (substances that help you digest foods).
- Steroid hormones (like testosterone, estrogen & androgen).
Our bodies make cholesterol in the liver, and we obtain it from animal food sources such as meats, eggs, poultry and dairy products.
Q2: Why is it such a concern to health?
A: Despite its importance to normal body functioning, too much blood cholesterol is one of the major risk factors for heart attacks and strokes.
Q3: What about good and bad cholesterol?
A: There are no types of cholesterol, cholesterol is the same, but there are types of molecules (lipoproteins) that transfer cholesterol in the blood:
- HDL, good (high density lipoprotein) that carries the cholesterol from tissues to the liver.
- LDL, bad (low density lipoprotein) that carries cholesterol to tissues including arteries.
Higher levels of LDL and lowered levels of HDL have been associated with increased risk of heart diseases.
Q4: What are normal levels of cholesterol levels?
A:
|
Substance
|
Normal levels
|
|
Total cholesterol
|
<200 mg/dl
|
|
HDL
|
>60 mg/dl
|
|
LDL
|
<110 mg/dl
|
|
Q5: How do I know if I have high cholesterol?
A: High cholesterol does not produce symptoms until significant damage has been done -that’s why it is called silent killer-; blood testing is the only way to find out your cholesterol levels, it is recommended –generally for healthy people over 20 years old- to test it every 5 years.
Q6: What causes high cholesterol?
A: Over consumption of foods high in cholesterol and saturated fats contribute to rising blood cholesterol. Plus un-modifiable factors such as age, being male, and heredity.
Q7: How to lower cholesterol levels?
A: there are a number of things you can do to prevent your cholesterol from rising or lower it if it high:
- Keep you daily consumption of cholesterol under 300mg. See the table containing some high cholesterol foods.
- Eat more fruits, vegetables and whole grains; since their fiber content lowers cholesterol absorption into your blood stream.
- Use skimmed and low fat milk and dairy products.
- Remove fat and skin off chicken before cooking.
- Reduce consumption of cakes, cookies, doughnuts, muffins, pies and other packaged and bakery foods, since they are rich in saturated and trans fats.
- Eat fish and other omega-3 fatty acids-rich foods like olive oil and nuts.
- Use margarine or oils instead of butter and shortening.
- Do other lifestyle heart-friendly changes such as regular exercising (aerobic and strength), quitting smoking and maintaining desirable body weight.
|
|
Food
|
Cholesterol (mg)
|
|
Beef Liver
|
111
|
|
Chicken liver
|
180
|
|
Brains
|
1760
|
|
Egg yolk
|
218
|
|
Ice cream, 16% fat (1 cup)
|
90
|
|
Cheddar cheese (30 g)
|
30
|
|
Ground beef, regular (30 g)
|
77
|
|
Whole milk (1cup)
|
35
|
|
Butter (tsp)
|
11
|
|