Cholesterol Counts

Do you have any of the Major risk factors for heart disease of stroke?

  • Problem in lipid profile (high cholesterol, low HDL, LDL or TRG)
  • high blood pressure (hypertension) is 140/90 or higher (pre-hypertension begins at 120/80).
  • diabetes (fasting glucose over 125: Non-fasting 200 or above)
  • smoking
  • excess weight (overweight is BMI 25-29: obese is BMI 30 or ablve)
  • lack of regular exercise
  • family history of diabetes
  • family history of early heart disease or stroke                                              

Improving your cholesterol to under 200 mg/dl and controlling other risk factors can lower your risk for heart disease and stroke.  
          
           To lower your blood cholesterol:

  • Eat more vegitables, fruits, whole grains and dried beans.
  • Eat more foods low in fat; especially limit saturated and "trans" fats. Limit daily fat colories to 30% of total calories. Limit saturated fat grams to 1/3 opf total daily fat grams.
  • Eat less than 300 mg. of cholesterol daily (or as your doctor advises).
  • Work up to 30-90 minutess if exercise on most days, or as your doctor advises (need not all be odne at once) 
  • Avoid tobacco products.     

 

CHOOSE THESE INSTEAD OF THESE
fish, water-packed tuna, skinless breast of poultry, lean ground turkey (drained), turkey lunch meats, turkey sausage, turkey bacon, low-fat hot dogs (0-1 gram fat each), dried beans, vegetarian “meats”; lean red meats: not over 3 times/week (leanest types are beef round and sirloin, and pork tenderloin) fatty red meats, organ meats;    regular:  bacon, sausage, hot dogs and lunch meats
egg whites or egg substitutes (may usually have two to three whole eggs/week, poached or boiled) eggs
baked, stewed, steamed, microwaved, broiled, or grilled foods; or stir-fried using cooking spray fried foods
 “good” fats: liquid canola, olive, safflower, corn, soybean, sesame, or cottonseed oils “bad” fats: coconut or palm kernel oil, animal fats, butterfat, solid fats (hydrogenated, called "trans" fats) 
 
fat-free or oil-based gravies or sauces using “good” oils (above) regular gravies or sauces
salad dressings with “good” oils, whipped salad dressing (fat free, light or regular); mayonnaise (fat free or light) salad dressings with cream, sour cream, cheese, bacon, etc.
margarines (trans fat free is best):  light or fat free tub, fat free squeezable or spray; butter substitutes butter, stick margarine, shortening
low-fat cheeses (0-3 grams fat/oz.) high-fat cheeses
fat-free(best) or light sour cream, cream cheese or dips regular:  sour cream, cream cheese or dips
skim (best), 1/2% or 1% milk whole or 2% milk
ice milk, sherbet, frozen yogurt or sorbet (0-3 grams fat per 1/2 cup) regular ice cream
fat-free or very low-fat desserts and snacks (0-3 grams fat per serving); may be higher in fat if fats are “good” types rich desserts and snacks

Some of the above foods may be high in sodium. Further information is needed for a low sodium diet.

 
Understanding Your Lipid Profile

Serum Cholesterol 
  under 200 = desirable 
 200-239 = borderline high
240 or above = high risk

  HDL (“Good Cholesterol”) 
60 or above protects your heart
less than 40 increases risk 

LDL (“Bad Cholesterol”) 
under 100 is optimal
100-129 is above optimal
130-159 = borderline high
160-189 = high
190 or above = very high 

  TRG (Triglycerides) 
under 150 is normal
150-199 = borderline high
200-499 = high
500 or above = very high 



                       

If you need additional information call (502) 574-6663