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About It
Facts About Blood Cholesterol
Table of Contents |
Why Blood Cholesterol Matters |
The Blood Cholesterol--Heart Disease Connection |
Other Risk Factors For Heart Disease |
Who Can Benefit From Lowering Blood Cholesterol? |
Cholesterol--In Your Blood, In Your Diet |
LDL- and HDL-Cholesterol: The Bad and The Good |
Things That Affect Blood Cholesterol |
Have Your Blood Cholesterol Checked |
 Guidelines For Heart-Healthy Living |
Making The Guidelines Work: Eat The Heart-Healthy Way |
Eat Out The Heart-Healthy Way |
Make Physical Activity Part Of Your Routine |
Lose Weight Sensibly |
Cholesterol Levels In Children? |
How High Is a Child's "High" Blood Cholesterol? |
In Case You Were Wondering... |
Should You Know Your Cholesterol Ratio? |
What are Triglycerides? |
Will Lowering My Blood Cholesterol Help Me Live Longer? |
Is It Safe To Eat In A Heart-Healthy Way? |
How Much Will Your Cholesterol Levels Change?
Guidelines For Heart-Healthy Living
Whatever your blood cholesterol level, you can make changes to help lower it or
keep it low and reduce your risk for heart disease. These are guidelines for
heart-healthy living that the whole family (including children ages 2 and above)
can follow:
1) Choose foods low in saturated fat.
All foods that contain fat are made up of a mixture of saturated and unsaturated
fats. Saturated fat raises your blood cholesterol level more than anything else
you eat. The best way to reduce blood cholesterol is to choose foods lower in
saturated fat. One way to help your family do this is by choosing foods such
as fruits, vegetables, and whole grains--foods naturally low in total fat and
high in starch and fiber.
2) Choose foods low in total fat.
Since many foods high in total fat are also high in saturated fat, eating foods
low in total fat will help your family eat less saturated fat. When you do eat
fat, substitute unsaturated fat--either polyunsaturated or monounsaturated--for
saturated fat. Fat is a rich source of calories, so eating foods low in fat will
also help you eat fewer calories. Eating fewer calories can help you lose
weight--and, if you are overweight, losing weight is an important part of
lowering your blood cholesterol. (Consult your family doctor if you have
a concern about your child's weight.)
3) Choose foods high in starch and fiber.
Foods high in starch and fiber are excellent substitutes for foods high in
saturated fat. These foods--breads, cereals, pasta, grains, fruits, and
vegetables--are low in saturated fat and cholesterol. They are also lower in
calories than foods that are high in fat. But limit fatty toppings and spreads
like butter and sauces made with cream and whole milk dairy products. Foods high
in starch and fiber are also good sources of vitamins and minerals.
When eaten as part of a diet low in saturated fat and cholesterol, foods with
soluble fiber--like oat and barley bran and dry peas and beans--may help to lower
blood cholesterol.
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4) Choose foods low in cholesterol.
Remember, dietary cholesterol can raise blood cholesterol, although usually
not as much as saturated fat. So it's important for your family to choose foods
low in dietary cholesterol. Dietary cholesterol is found only in foods that come
from animals. And even if an animal food is low in saturated fat, it may be high
in cholesterol; for instance, organ meats like liver and egg yolks are low in
saturated fat but high in cholesterol. Egg whites and foods from plant sources
do not have cholesterol.
5) Be more physically active.
Being physically active helps improve blood cholesterol levels: it can raise HDL
and lower LDL. Being more active also can help you lose weight, lower your blood
pressure, improve the fitness of your heart and blood vessels, and reduce stress.
And being active together is great for the entire family.
6) Maintain a healthy weight, and lose weight if you are overweight.
People who are overweight tend to have higher blood cholesterol levels than
people of a healthy weight. Overweight adults with an "apple" shape--bigger
(pot) belly--tend to have a higher risk for heart disease than those with a
"pear" shape--bigger hips and thighs.
Whatever your body shape, when you cut the fat in your diet, you cut down
on the richest source of calories. A family eating pattern high in starch and
fiber instead of fat is a good way to help control weight. Do not go on crash
diets that are very low in calories since they can be harmful to your health.
If you are overweight, losing even a little weight can help to lower
LDL-cholesterol and raise HDL-cholesterol. See
Manage weight.
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As the world’s top supplier of commercial blood pressure monitors and health management systems, Lifeclinic is committed to helping to improve the health and wellbeing of individuals across the globe. Active monitoring of blood pressure, heart rate, weight, body fat, body mass index (BMI) and blood oxygen levels when combined with proper diet, nutrition and physical fitness can help ensure a longer, more healthy lifestyle.
© 2009 Lifeclinic International, Inc.
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