#6 Taking Charge of your Cholesterol

#6 Take Charge of Cholesterol

With seasonal celebrations on our weekly calendars it can be extra tough for some of us to watch our cholesterol and stick to heart-healthy diets but with a little helpful advice, here are some tips on how to enjoy the festivities while still heeding #6 on the Life's Simple 7 list we have been reviewing.  

It's important to maintain a balance between the two types of cholesterol: HDL (the "good") and LDL (the "bad").  LDL, a low-density lipoprotein, gives cholesterol its poor name because it accumulates on the walls of blood vessels when there is too much of it circulating in the bloodstream. HDL, on the other hand, helps prevent this by acting as a high-density lipoprotein that transports cholesterol throughout the body, thus counteracting a buildup.

With animal products posing as the main culprits for contributing to "bad" cholesterol, it's important to be aware of how much meat, butter and cheese you eat. These foods are high in saturated fat, which increase levels of LDL.

Diet advice

Here are some tips on how you can still enjoy gatherings without giving up all the foods you might find there:

•Reduce the amount of meat you consume per meal.

•Opt for seafood at least twice a week.

•Cook fresh vegetables, but avoid the butter and salt.

•Eat only egg whites, instead of the entire egg.

•Increase the amount of whole grains and fiber in your diet, as these foods help reduce cholesterol levels.

Lifestyle advice

Although healthy cholesterol can sometimes be affected by age, family history and gender, a few simple lifestyle changes also can help lower your bad cholesterol:

•Don't smoke.

•Exercise regularly.

•Limit your daily intake of fat to less than 30 percent of your total calories each day.

•Have your cholesterol tested regularly so you can find the right treatment plan for you.

Source: 9/10/2010 Chicago Tribune News

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