Life generally serves up enough concerns to occupy our minds, so we may not give much thought to our cholesterol levels until a doctor tells us we've got a problem.  But it's something we really should make an effort to understand and manage throughout our lives.

Jennifer O'Brien, a registered dietitian, explained why.  "Cholesterol is a soft, waxy substance found in our blood streams and is used by our bodies to make many things such as cell membranes and hormones.  While cholesterol is important, high levels of it in the bloodstream can lead to heart attack and stroke.  LDL is the bad cholesterol, and high levels of LDL can deposit in your arteries causing blockages.  HDL is the good cholesterol and experts believe that HDL actually carries some of the bad cholesterol from the body."

Some cholesterol is produced naturally in our bodies and the foods that we eat are responsible for the rest.  Cholesterol is in all animal products including meats, poultry, shellfish, eggs, butter, cheese and milk.

To manage your cholesterol levels, the American Heart Association recommends limiting total fat intake to 25 to 35 percent of total calories, and saturated fat to less than 7%, while also getting less than 300 mg of dietary cholesterol each day.

Some examples of foods that are high in saturated fat are bacon, sausage, butter, cream, half and half, sour cream, regular cheese, ice cream, whole milk, and fried foods.  Foods high in trans fats include anything made with shortening, cakes, cookies, doughnuts, fried foods, and many packaged and processed foods.  Anything that lists "hydrogenated" or "partially hydrogenated" oils in the ingredient list contains trans fat.   High cholesterol foods include egg yolks, shellfish, organ meats, and whole milk.

Not all fats are bad, however.  Monounsaturated fats found in avocados, vegetable oils, nuts, olives, and olive oil; and polyunsaturated fats found in fish and fish oil, seeds, and flaxseed have actually been shown to lower total cholesterol and LDL while increasing the healthy HDL cholesterol. High-fiber foods can also decrease cholesterol.  Increasing your intake of fruits, vegetables, whole grains, beans and peas will help you to get the recommended 25 to 30 grams of fiber per day.

Of course, some risk factors for high cholesterol are beyond our control such as family history.  But each of us can take steps to prevent it and diet is a great place to start.

From an  interview with:
Jennifer O'Brien, MS, RD, LDN
Registered Dietitian 

Written by:
Kay Jones Lewis
Editor
Wellness Coalition America