7 Q&A about Cholesterol

 

Q1: What is cholester

A: Cholesterol is a waxy, fat-like substance that occurs naturally in all body parts, it takes part in the synthesis of:

• Bile acids (substances that help you digest foods).

• Steroid hormones (like testosterone, estrogen 

ol?& androgen).

• Vitamin D.

• Cell membranes.

Our bodies make cholesterol in the liver, and we obtain it from animal food sources such as meats, eggs, poultry and dairy products.

 

Q2: Why is it such a concern to health?

A: Despite its importance to normal body functioning, too much blood cholesterol is one of the major risk factors for heart attacks and strokes.

 

Q3: What about good and bad cholesterol?

A: There are no types of cholesterol, cholesterol is the same, but there are types of molecules (lipoproteins) that transfer cholesterol in the blood:

• HDL, good (high density lipoprotein) that carries the cholesterol from tissues to the liver.

• LDL, bad (low density lipoprotein) that carries cholesterol to tissues including arteries.

Higher levels of LDL and lowered levels of HDL have been associated with increased risk of heart diseases.

 

Q4: What are normal levels of cholesterol levels?

A:

Substance   Normal levels Total cholesterol <200 mg/dl HDL >60 mg/dl LDL <110 mg/dl

Q5: How do I know if I have high cholesterol?

A: High cholesterol does not produce symptoms until significant damage has been done -that’s why it is called silent killer-; blood testing is the only way to find out your cholesterol levels, it is recommended –generally for healthy people over 20 years old- to test it every 5 years.

 

Q6: What causes high cholesterol?

A: Over consumption of foods high in cholesterol and saturated fats contribute to rising blood cholesterol. Plus un-modifiable factors such as age, being male, and heredity.  

 

Q7: How to lower cholesterol levels?

 

A: there are a number of things you can do to prevent your cholesterol from rising or lower it if it high:

Keep you daily consumption of cholesterol under 300mg. See the table containing some high cholesterol foods. Eat more fruits, vegetables and whole grains; since their fiber content lowers cholesterol absorption into your blood stream. Use skimmed and low fat milk and dairy products. Remove fat and skin off chicken before cooking. Reduce consumption of cakes, cookies, doughnuts, muffins, pies and other packaged and bakery foods, since they are rich in saturated and trans fats. Eat fish and other omega-3 fatty acids-rich foods like olive oil and nuts. Use margarine or oils instead of butter and shortening. Do other lifestyle heart-friendly changes such as regular exercising (aerobic and strength), quitting smoking and maintaining desirable body weight.

Food Cholesterol (mg) Beef Liver 111 Chicken liver 180 Brains 1760 Egg yolk 218 Ice cream, 16% fat (1 cup) 90 Cheddar cheese (30 g) 30 Ground beef, regular (30 g) 77 Whole milk (1cup) 35 Butter (tsp) 11