Controlling Cholesterol for Heart Healt

We've all heard that too much cholesterol is bad for our hearts. But though much publicized, the topic of cholesterol still leaves many of us questioning the amount of cholesterol and fat we should be consuming. How much is too much? What's good cholesterol and how do I get more of it? What if my cholesterol levels are already too high? Can I lower them?

Cholesterol is a fatty substance produced by the liver to help meet the body's need for hormones and bile acids. It is found in foods and beverages from animal sources such as meat, poultry, seafood and dairy products.

A certain amount of cholesterol in the blood is necessary for health, but high blood cholesterol is a condition that greatly increases your chances of developing coronary heart disease. Extra cholesterol in the blood settles on the inner walls of the arteries thereby narrowing them. This, in turn, allows less blood to pass through the arteries and on to the heart. So the higher your total blood cholesterol level, the greater your risk for heart disease.

Recommended cholesterol levels
For all adults, a desirable total blood cholesterol level is less than 200 mg/dL. A level of 240mg/dL or above is considered high blood cholesterol. But even levels in the borderline-high category (200 to 239) boost the risk of heart disease.

Total cholesterol only tells part of the story though: What's in your total cholesterol level also counts. It's good to have a high level of good cholesterol—high-density lipoproteins (HDL)—and a low level of low-density lipoproteins (LDL). For example, a desirable level of "good" cholesterol, called high-density lipoprotiens (HDL), is above 35mg/dL. A desirable level of low-density lipoprotiens (LDL) however, is less than 130mg.dL.
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Three ways to lower your cholesterol
Reducing your blood cholesterol level can greatly lessen your chances of developing coronary heart disease. Here are three simple ways to lower your blood cholesterol levels.

1. Change your diet. A low-fat, low-cholesterol diet can help prevent and even reverse narrowing of arteries.
   
2. Increase physical activity. Exercise strengthens the heart muscle and helps open up clogged arteries.
   
3. Lose excess weight. If you follow steps one and two, you're likely to lose weight.
   

If you follow these guidelines for about six months and your blood cholesterol level does not drop to the goal set by your doctor, you may need to cut back further on saturated fat and cholesterol. You may also need cholesterol-lowering medications.
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Planning meals low in fat and cholesterol
To lower your blood cholesterol through diet, eat fewer foods high in saturated fat, total fat and cholesterol. For more details, read Which Foods Contain Which Types of Fat. The total fat in your diet should average no more than 30% of your daily calories. Cholesterol should be held below 300 milligrams per day. To achieve these goals:

• Choose fish, poultry and lean cuts of meat and remove the fat and skin before eating. Eat no more than about six ounces per day.
  
• Broil, bake, roast or poach foods rather than frying them.
  
• Cut down on high-fat processed meats including sausage, bacon and cold cuts such as salami and bologna.
  
• Limit organ meats such as liver, kidney and brains.
  
• Use skim or low-fat milk and cheeses, and low-fat or nonfat yogurt. Instead of butter, use liquid or soft margarine or vegetable oils high in unsaturated fats. Use all fats and oils sparingly. For more suggestions, see Reducing Fat in Recipes.
  
• Eat egg yolks only in moderation. Egg whites contain no fat or cholesterol and can be eaten often.
  
• Eat plenty of fruits and vegetables (five servings a day is recommended), as well as cereals, breads, rice and pasta made from enriched or whole grains (such as rye bread or whole wheat spaghetti).
  
• Get in the habit of reading food labels. Many packaged and processed foods are high in saturated fats. Look for the "Nutrition Facts" on the label and choose products that are lowest in fat. Also read product labels for cholesterol content.
  

Exercise to lower cholesterol
Regular physical activity can help improve your cholesterol profile. Even low-to-moderate activity, if done daily, can provide benefits. Examples of such activity are walking, gardening, yard work, moderate-to-heavy housework, dancing and home exercise.

More vigorous exercise can raise HDL cholesterol ("good" cholesterol) levels and will improve the overall fitness of your heart. This kind of activity is called "aerobic" and includes exercises such as jogging, swimming, jumping rope and brisk walking or bicycling.

Regardless of the type of activity you choose, be sure to build up your activity level gradually over a period of several weeks. Also, check with your doctor first if you have any health problems, or if you are over 50 and are not used to energetic activity.