Fat and Cholesterol

Fat and Cholesterol

Healthy lifestyle changes such as exercising <00000384.htm> regularly and quitting smoking can reduce your risk of heart disease, but another important change is one in dietary habits. Reduction in the certain types of fat and cholesterol are very important. Lipids are the fats that circulate in your blood stream. Two types of these fats that are closely watched by your physician are cholesterol and triglycerides. Cholesterol is a fat-like substance found only in animal products. The highest sources of cholesterol comes from organ meats (example: liver) and eggs, but other common sources are any type of meat, poultry, cheese, and butterfat. Americans currently consume 400-500 milligrams of cholesterol a day, but the recommended amount is only 300 mg per day for the average person. By changing your eating pattern you can reduce your fat intake to the recommended level of not exceeding 30% of your daily calories.

Cholesterol: Good and Bad

Cholesterol is essential for life to make strong cell membranes and hormones. The body manufactures about 1,000 mgs of cholesterol daily. Too much cholesterol can cause fatty plaques on arterial walls which narrows the artery. This condition is known as atherosclerosis. The build up of fat on the vessel walls can occlude and in some case totally block the flow of blood to organs like the heart. When atherosclerosis occurs in heart vessels, also known as coronary heart disease, chest pain and heart attacks can result. The method of cholesterol transport in the blood separates cholesterol into "good" and "bad" types. The harmful type of cholesterol is known as low-density lipoproteins (LDL's). Lipoprotein is a combination of fat (lipo) and protein. LDL's are the most common type of cholesterol in your blood stream and are known as bad cholesterol because excessive amounts of this lipoprotein stick to vessel walls forming plaques. High density lipoproteins (HDL's) are known as good cholesterol because high levels of HDL's are associated with a reduced risk of heart disease. HDL's unstick LDL's from vessel walls and transport cholesterol out of the arteries.

Cholesterol Test

A home test is available in your pharmacy to test your total cholesterol levels. Follow the instructions supplied with the test to be sure you get the most accurate measurement. It is a good idea to take the test first thing in the morning after you have not eaten (water is O.K.) past 8:00 p.m.the night before. If this measurement is high, see your physician. Through your physician a more definitive panel of tests are available which measures your total cholesterol and triglycerides and measures the components of LDL and HDL in your blood. Depending on your age and some medications you may be taking the desired level of total cholesterol in your bloodstream should be under 200 mg/dl. A cholesterol and fat reduced diet combined with regular physical exercise can help lower cholesterol in the blood. However, some people need medication as well so if your screening test is high from your pharmacy, be sure to see your physician.

Diet and Cholesterol

Your fat intake should not exceed 30% of your daily calories. There are two main types of fats which you may have read about. Saturated fats tend to increase your LDL's and are found mostly in animal products. These fats are solid at room temperature. Two vegetable oils are high in saturated fats and should be avoided, palm and coconut oil. To reduce the amount of saturated fat, cut back on items such as butter, lard, and cheese. Polyunsaturated fats such as corn, soy, sunflower, and safflower oils reduce the amount of LDL's but also reduce the amount of HDL's in your blood. Polyunsaturated fats remain liquid at room temperature. The best fats to use are monounsaturated fats from peanut oil, canola oil, or olive oil which reduce LDL's but do not reduce the "good" HDL's. A single egg yolk contains 250 mg of cholesterol which is about the maximum daily intake recommended (300 mg) and eggs are high in fat. But the egg white is a good source of protein. Thus the best recommendation on eggs is to use them in moderation and where possible use an egg white product as an egg substitute. Try to limit egg consumption to approximately three a week in all items you eat (including baked goods). Try to bake, broil, steam, microwave or poach your foods and avoid fried foods. Use vegetable cooking sprays instead of greasing pans. For protein in your diet eat more fish, dried peas and beans, and skinless poultry. If you do eat meat, trim off all excess fat and be sure on all meats to limit your portions to approximately 3-6 ounces per day. To reduce fat in dairy foods, use skim or lowfat milk(<2%) and yogurt. Try the reduced fat cheese and when possible look for the cheeses lower in butterfat such as uncreamed cottage cheese or partial-skimmed ricotta. Whole grains in breads, cereals, and pastas are a good choice. Oatmeal and oatbran is a good choice since it appears to have some cholesterol lowering effect. be sure to read any commercial baked products carefully since many may be prepared with the "bad" oils such as palm or coconut. Eat all of the fruits and vegetables you want. They are naturally low in saturated fat, but avoid avocados and coconuts which are exceptions to the rule. When eating out avoid fast food chains and be sure to look for heart healthy items on the menu. Do not be afraid to ask how an item is prepared and ask if changes are possible to make it healthier for you. Most restaurants are becoming aware of the need for heart healthy items and if one refuses your request, consider eating somewhere else. Remember you are the customer. These are general guidelines which can help you to a healthier lifestyle. Last Modified: 7/27/97, Copyright © 1994, 1995 University of Texas - Houston Medical School , DPALM MEDIC All rights reserved.