Cornerstone Family Practice

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Cholesterol

Cholesterol is a fatty, waxy substance produced by all animals, including humans. We all need cholesterol; it is a component of our cell membranes, but our bodies make all that we need so there is little reason to take in more from the foods we eat.

Serum cholesterol levels depend on several factors including genetics and diet. Some people may have high cholesterol despite eating a healthful diet meaning they:

• Consume less than 300 milligrams of cholesterol/day
• Consume less than 7% of total calories as saturated fat
• Consume less than 1% of total calories as trans fat

However most people have high cholesterol because they are eating a diet that is high in cholesterol, saturated and trans fats.

How do your numbers stack up again the recommendations of the American Heart Association?

Total Cholesterol Level	Risk
Less than 200 mg/dL	Desirable level that puts you at lower risk for coronary heart disease. A cholesterol level of 200 mg/dL or higher raises your risk.
200 to 239 mg/dL	Borderline high
240 mg/dL and above	High blood cholesterol. A person with this level has more than twice the risk of coronary heart disease as someone whose cholesterol is below 200 mg/dL.
HDL Cholesterol Level	Risk
Less than 40 mg/dL (for men) Less than 50 mg/dL (for women)	Low HDL cholesterol. A major risk factor for heart disease.
60 mg/dL and above	High HDL cholesterol. An HDL of 60 mg/dL and above is considered protective against heart disease.
LDL Cholesterol Level	Risk
Less than 100 mg/dL	Optimal
100 to 129 mg/dL	Near or above optimal
130 to 159 mg/dL	Borderline high
160 to 189 mg/dL	High
190 mg/dL and above	Very high

The type of cholesterol is sometimes more important that your total cholesterol. High levels of LDL cholesterol is a risk factor for heart disease; the lower the better. On the other hand, the higher your HDL cholesterol the better, HDL is known to help send cholesterol to the liver where is can be REMOVED from the body.

Amount of Cholesterol in selected foods:
8 large shrimp.................... 86 mg of cholesterol
4 ounces of lobster meat......81 mg
]1 large egg.........................212 mg
1 slice of cheddar cheese.....30mg

Cholesterol is in many of the foods we eat, and while we should make an effort to curb the amount of cholesterol we take consume in a day it is also very important, if not more so, to limit our intake of saturated and trans fats as these have a greater influence on serum cholesterol levels.

Tips for lowering your bad cholesterol and raising your good cholesterol:
• Consume less than 300 milligrams of cholesterol/day
• Consume less than 7% of total calories as saturated fat
• Consume less than 1% of total calories as trans fat
• Exercise! There is evidence that cardiovascular exercise can raise HDL levels
• Lose weight if necessary
• Limit alcohol to one drink/day
• Increase fiber intake

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