Citizens Memorial Hospital | Vitality | Fall 2018

6 VITALITY Fall 2018 What to know about cholesterol Unhealthy Examples: Shortening, stick margarine and some fried foods. Avoid. Healthy Examples: Avocado, canola oil, nuts, olive oil and peanut butter. Enjoy in moderation. Healthy Examples: Corn oil, sesame oil, sunflower seeds and fatty fish like salmon and trout. Enjoy in moderation. Unhealthy Examples: Coconut oil, fatty meats, and whole or 2 percent dairy foods. Limit. MONOUNSATURATED POLYUNSATURATED SATURATED TRANS FATS KNOW YOUR FATS The bottom line: Replace unhealthy fats with healthier options. Sources: Academy of Nutrition and Dietetics; American Heart Association Most people have probably heard of cholesterol, and they may even know that it plays an important role in heart disease—a leading killer of U.S. men and women. Even so, many people may have questions about cholesterol and why they should pay attention to it. Do you? If so, here are some common questions, along with the answers. Q WHAT IS CHOLESTEROL? Cholesterol is a waxy substance that your body actually needs to function normally. But if too much of it builds up in your bloodstream, your health could suffer as a result. Q WHAT CAUSES HIGH CHOLESTEROL? Your body makes some cholesterol. And cholesterol is found in animal- based foods, like meat and cheese. But the dietary components that raise blood cholesterol the most are saturated and trans fats. Foods high in these fats can cause your liver to make more cholesterol than your body needs. Q WHATARE THE DIFFERENT TYPES OF CHOLESTEROL? There are two main types of cholesterol: Low-density lipoprotein (LDL), which is often called the bad cholesterol because it tends to collect in arteries, and high-density lipoprotein (HDL), which is often called the good cholesterol because it helps remove excess cholesterol from your arteries. AND Over time, excess LDL cholesterol can combine with other substances in the blood and clog arteries that supply the heart and the brain with blood. As a result, those arteries may become stiff and narrow, and circulation may be decreased or become blocked. This is commonly called hardening of the arteries. And it can lead to problems like heart disease, heart attack or a stroke. HDL cholesterol plays an important role in heart disease in two ways: Having high blood levels can actually lower your risk of heart disease, but having too little can increase your risk. Q HOWWOULD I KNOW IF MY CHOLESTEROL LEVELS AREWITHINA HEALTHY RANGE? The only way to know is to get tested. The American Heart Association recommends that most adults have a cholesterol test—it’s a simple blood test—at least every four to six years. Ask your doctor what’s best for you. Q HOWARE UNHEALTHY CHOLESTEROL LEVELS TREATED? If your cholesterol levels aren’t what they should be, you may be able to improve them with some lifestyle changes. It helps to: » » Eat fewer foods high in saturated and trans fats, such as fatty meats and processed foods. » » Eat more fruits, vegetables and whole grains. » » Get some exercise, such as brisk walking, at least 150 minutes a week. » » Maintain a healthy weight. You also may need to take a cholesterol-lowering medicine, like a statin. Additional sources: U.S. National Library of Medicine: National Institutes of Health WELLNESS