Common Misconception about 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 saturated fat is in the food. 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. It's best to select trans fat-free margarines. However, eat all fatty foods in moderation.

 

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 saturated 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

 

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. Healthy levels of cholesterol.

 

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. The Food and Drug Administration will require foods to be labeled for trans-fats by 2006. Many manufacturers have already begun doing this. Trans-fats are found in variable amounts in most foods with partially hydrogenated oils such as baked goods, fried foods and some margarines and dairy products.

 

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 saturated 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.

 

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 two 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.

 

Premenopausal 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. Postmenopausal hormone therapy (PHT, formerly called hormone replacement therapy or HRT) is not recommended to prevent heart disease and may not be the best answer for every woman. To read the latest findings on PHT (HRT) and the American Heart Association’s position, use our search tool and type in hormone therapy.

 

It’s a good idea to start having your cholesterol checked at an early age. Even children, especially those in families with a history of heart disease, 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.