| Facts about cholesterol: |
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Cholesterol can be found in two places… in the BODY and in FOODS.
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High blood cholesterol increases your chances for coronary heart disease,
because it clogs your arteries. Coronary heart disease is a disease
of the blood vessels of the heart that causes a heart attack. It
is the number one killer among African Americans. Clogged arteries
can also lead to stroke.
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Cholesterol in foods doesn’t affect your body’s cholesterol level as much
as saturated fat, but it is still recommended to keep it to 300 mg
per day or below. If you follow the food guide pyramid, then your
cholesterol intake and your saturated fat intake will stay under control.
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HDL is the “good” cholesterol (think of “H” for healthy). The reason it’s
considered healthy is that it is bringing the cholesterol away from the
body’s cells to the liver for disposal. High levels of HDL are associated
with a decreased risk of heart disease.
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LDL is the “bad” cholesterol (think of “L” for less healthy). The reason
it’s considered bad for you is that the LDL package is carrying cholesterol
away from the liver to the tissues and cells. Along the way, LDL leaves
deposits on the artery walls. High LDL is associated with an increased
risk of heart disease.
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You should know your cholesterol level. Here is how to
interpret your TOTAL cholesterol: |
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Good: less than 200 mg/dL
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Borderline high: 200-239 mg/dL
If your number fits into this category, your doctor may recommend changes
in lifestyle, including reducing your fat intake and increasing the amount
of exercise that you do. |
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High: 240 mg/dL or higher
If you fit into this category, be sure to talk
to your doctor to find out the best treatment for you. It may include
both lifestlye changes like cutting down on the fat, and exercising more,
plus possibly medication. |
What is your LDL cholesterol number? Your LDL should
be less than 130. |
What is your HDL cholesterol number? Your HDL should be
above 35. |
You should know all of your numbers—total cholesterol, HDL and LDL |
Tips to decrease your LDL:
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Cut down on saturated fat: recommendation is 20 grams or less per day
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Exercise (aerobic exercise)
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Soluble fiber can help to decrease your cholesterol:
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cooked beans
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cooked oatmeal
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oat bran muffin (can have 5 or more grams of fat…be careful!)
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Tips to increase your HDL:
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Exercise (aerobic exercise)
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Quit smoking if you smoke cigarettes
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