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Understanding Cholesterol: The Good, The Bad, and The Ugly

Cholesterol is a waxy fat essential for various bodily functions, including the production of cell membranes, vitamin D, and hormones. However, high levels of bad cholesterol (LDL) are linked to serious health issues like coronary artery disease. Many Americans face challenges with obesity and sedentary lifestyles, often consuming excess saturated and trans fats. To lower cholesterol, aim for a diet with less than 7% saturated fat, limit cholesterol intake to under 200 mg/day, incorporate soluble fiber, exercise regularly, and choose heart-healthy foods.

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Understanding Cholesterol: The Good, The Bad, and The Ugly

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  1. Fat – It’s Only Part of Where It’s At! Reducing Cholesterol

  2. What is Cholesterol? • Cholesterol is a waxy fat steroid • It is manufactured in the : • Liver • Intestines • Adrenal glands • Sex organs Cholesterol is only synthesized in animals

  3. The Good… • Cholesterol is a very important compound! • It is needed to produce: • Cell membranes • Myelin • Vitamin D • Steroid hormones • Bile acids

  4. The Bad… • High blood cholesterol levels are strongly connected to • Atherosclerosis • Coronary artery disease • Saturated fat will elevate “bad” (LDL) cholesterol more than any other type of fat • Trans fat raises LDL cholesterol like saturated fat

  5. The Ugly… • Americans tend to be an obese and sedentary population with excess calorie intake • Many like a diet with excess animal protein that is high in saturated fat and cholesterol • Many enjoy the convenience of processed foods that can contain high levels of total fat and trans fat • The number one killer of Americans is coronary artery disease.

  6. So What To Do?Give Yourself Some TLC! • Eat less than 7% of total fat calories as saturated fat • Limit dietary cholesterol to less than 200 mg/d • Keep total fat consumed in the range of 25% to 35% of total calories

  7. More TLC… • Add 2 grams of plant stanols or sterols to your diet each day • Include 10 – 25 grams of soluble fiber in your diet each day • Work on managing your weight (overweight raises LDL cholesterol and triglycerides) • Exercise! It increases your “good” (HDL) cholesterol

  8. Foods with Soluble FiberHave more of these! • Oatmeal and oat bran • Barley • Beans and lentils • Citrus fruits like oranges and grapefruit • Apples and pears • Peaches and nectarines • Prunes and plums • Bananas

  9. More foods that can help… • Soy protein • Nuts (walnuts, almonds, pecans, pistachios) • Cold water fish with Omega-3- fatty acidsreduces risk of cardiovascular disease (CVD) • Alcohol (!?)One drink a day for women and 2 drinks a day for men is associated with lower risk of CVD

  10. High Cholesterol FoodsPortion Control Please! • Any food with animal fat has cholesterol • Foods with lots of dietary cholesterol: • Cheese • Egg yolk • Beef • Pork • Poultry (esp. skin) • Shrimp

  11. Foods High in Saturated FatCut back! • Both animal and vegetable foods can be high in saturated fat • High saturated fat foods include: • Fatty cuts of meat • Poultry especially with the skin • Whole-milk dairy products • Some vegetable oils especially coconut and palm oil

  12. Foods High in Trans Fat Limit these! • Any food made with hydrogenated oil or fat • Stick margarine is high in trans fat • Other high trans fat foods can include: • Crackers • Cookies • Peanut butter • Pastries • Cakes and pies You have to read the Food Facts Label to be sure!

  13. When choosing processed foods • Use the Nutrition Facts Label • Calories and Calories from fat (less) • Trans Fat and Sat Fat (less) • Dietary Fiber (more) • Check the ingredient list & avoid: • Hydrogenated oils

  14. Excellent Resources! • National Cholesterol Education Month • Your Guide to Lowering Cholesterol with TLC • It’s About Eating Right! • High Cholesterol: Understanding Your Risks • History of Cholesterol

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