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Cooperative Extension Service |
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Agricultural
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Acknowledging Aging
Dale Bumpers College
Avian Influenza and
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| Optimal | Less than 100 mg/dl |
| Near Optimal | 100 – 129 mg/dl |
| Borderline High | 130 – 159 mg/dl |
| High | 160 – 189 mg/dl |
| Very High | 190 mg/dl and above |
The key point to remember is the lower your LDL cholesterol, the lower your risk. Your doctor may prescribe a diet low in saturated fat and cholesterol, regular exercise and a weight management program if you're overweight. If you can't lower your cholesterol with these efforts, medications may also be prescribed to lower your LDL cholesterol.
Your HDL cholesterol level
In the average man, HDL cholesterol levels range from 40 to 50 mg/dL. In the average woman, they range from 50 to 60 mg/dL. HDL cholesterol that's less than 40 mg/dL is low. Low HDL cholesterol puts you at high risk for heart disease. Smoking, being overweight and being sedentary can all result in lower HDL cholesterol.
If you have low HDL cholesterol, you can help raise it by:
People with high blood triglycerides usually have lower HDL cholesterol and a higher risk of heart attack and stroke. Progesterone, anabolic steroids and male sex hormones (testosterone) also lower HDL cholesterol levels. Female sex hormones raise HDL cholesterol levels, which is why women as a rule have higher HDL cholesterol levels than men.
There is compelling evidence that the atherosclerotic process begins in childhood and progresses slowly into adulthood. Then it often leads to coronary heart disease, the major cause of death in the United States. Despite substantial success in reducing deaths from coronary heart disease in the past two decades, this disease is still responsible for more than 529,659 deaths annually. About 42 percent of the people discharged from hospitals for coronary heart disease are under 65 years of age. Many of these adults have children who may have coronary heart disease risk factors that need attention.
There is evidence that:
Common Misconceptions About Cholesterol
1. Using margarine instead of butter will help lower my cholesterol.
Both margarine and butter are high in fat, so use both in moderation. From a dietary perspective, the major factor affecting blood cholesterol is how much fat (particularly saturated fat) is in the food - not the amount of cholesterol. Reducing your intake of saturated fat is key to helping control cholesterol. Most soft or liquid margarines have less saturated fat and so are preferable to the stick forms for a heart-healthy diet. However, eat all fatty foods in moderation.
2. Thin people don’t have to worry about high cholesterol.
Overweight people are more likely to have high cholesterol from eating too many fatty foods, but thin people should also have their cholesterol checked regularly. Often people who don’t gain weight easily are less aware of how much fat they eat. Nobody can “eat anything they want” and stay heart healthy. Have your cholesterol checked regularly regardless of your weight, exercise habits and diet.
3. My doctor hasn’t said anything about my cholesterol, so I don’t have to worry.
Unfortunately, not all physicians are as proactive about healthy lifestyles as they should be. Your health is your responsibility. Make sure that you have a blood cholesterol test and learn how to interpret all the numbers, including HDL (“good”) cholesterol, LDL (“bad”) cholesterol and triglyceride levels. If you’re in a high or borderline-high range, discuss options with your physician. You may be able to control the levels by eating a diet lower in saturated fat and cholesterol, getting 30-60 minutes of physical activity on most days and quitting smoking. If lifestyle changes alone don’t work, your physician may prescribe a cholesterol-lowering medication.
4. Since the nutrition label on my favorite food says there’s no cholesterol, I can be sure that it’s a “heart-healthy” choice.
Nutrition labels on food are very helpful when choosing heart-healthy foods, but you need to know what to look for. Many “low-cholesterol” foods contain high levels of saturated fat or trans-fatty acids - both of which contribute to high blood cholesterol. Even foods that claim to be “low-fat” may have a higher fat content than expected. Look for the amount of saturated fat, total fat, cholesterol and total calories in a serving of the product. Also check how much a serving is. Often it’s smaller than you think. The first ingredient listed is the one used most in the product, so choose products where fats and oils appear later in the ingredient listing. Currently trans-fats aren’t required to be listed, but if the product has hydrogenated oils, it has a high level of trans-fatty acids, which can raise your cholesterol level.
5. Since I started taking medication for my high cholesterol, I don’t have to worry about what I eat.
Unless your cholesterol is dangerously high, it's best to try to reduce it by changing your diet. Drug therapy is usually prescribed for those who - despite adequate dietary changes, regular physical activity and weight loss - still have elevated levels of cholesterol. Modern medications have come a long way in helping to control blood cholesterol levels, but making lifestyle changes along with taking medication is the best way to help prevent heart disease. Reducing the amount of fat and cholesterol in your diet and getting 30-60 minutes of exercise on most or all days of the week is recommended, even if you’re taking cholesterol-lowering medication. It’s also very important to take your medication exactly as your doctor has instructed so it can work most efficiently.
6. I recently read that eggs aren’t so bad for your cholesterol after all, so I guess I can go back to having my two eggs for breakfast every morning.
One egg contains about 213 milligrams of dietary cholesterol. That’s a lot given that the daily recommended cholesterol limit is 300 milligrams. An egg a day can fit within heart-healthy guidelines only if cholesterol from other sources, such as meats, poultry and dairy products, is limited. For example, eating one egg for breakfast, drinking 2 cups of coffee with one tablespoon of half and half each, lunching on four ounces of lean turkey breast without skin and one tablespoon of mayonnaise, and having a 6-ounce serving of broiled, short loin porterhouse steak for dinner would account for about 510 mg of dietary cholesterol that day - nearly twice the recommended limit. If you’re going to eat an egg every morning, substitute vegetables for some of the meat, or drink your coffee without half and half.
7. I’m a woman so I don’t have to worry. High cholesterol is a man’s problem.
Pre-menopausal women are usually protected from high LDL (“bad”) levels of cholesterol, because the female hormone estrogen tends to raise HDL (“good”) cholesterol levels. Postmenopausal women may find that even a heart-healthy diet and regular exercise aren’t enough to keep their cholesterol from rising. If you’re approaching menopause, it’s especially important to have your cholesterol checked and talk with your doctor about your options. Hormone replacement therapy (HRT) is not recommended to prevent heart disease and may not be the best answer for every woman.
8. You don’t need to have your cholesterol checked until you reach middle age.
It’s a good idea to start having your cholesterol checked at an early age, as even children can have high cholesterol levels. And evidence exists that these children are at greater risk for developing heart disease as adults. Lack of exercise, poor dietary habits and genetics can all affect a child’s cholesterol levels. You’re never too young to develop a heart-healthy lifestyle by eating foods low in fats, getting 30–60 minutes of physical activity on most or all days, and avoiding tobacco products.
Some great information from National Heart, Lung, and Blood Institute includes an assessment tool to calculate your risk of a heart attack, BMI calculator and other great information.
http://hin.nhlbi.nih.gov/cholmonth/tips.htm
Source: American Heart Association and National Heart, Lung, and Blood Institute
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