What is cholesterol (kul-LES-ter-ol)?

Cholesterol is a type of fat in your blood. Your body needs cholesterol to make hormones and vitamin D. Cholesterol also helps your body make bile acids that help break down the fats you eat.

Where does cholesterol come from?

Cholesterol comes from two sources: your body and some foods you eat. Your liver makes cholesterol. In fact, your liver makes all the cholesterol your body needs.
Cholesterol can also come from animal foods that we eat-- meat, egg yolks and whole milk products. Most times, eating too much of these foods can make your blood cholesterol go up.

Can you measure cholesterol levels in your blood?

Yes. Your health care provider can measure your blood cholesterol levels. They can measure your total cholesterol and two others: LDL and HDL. You may hear your health care provider talk about “good” and “bad” cholesterol.
The LDL or “bad” cholesterol is the type of cholesterol that sticks to the blood vessel walls. The HDL or “good” cholesterol helps to take the bad cholesterol back out of the blood vessels. It’s no surprise then, that it is good to have high HDL levels and low LDL levels.

What are triglycerides (tri-GLI-cer-ides)?

Triglycerides are the form of fat that is carried in your blood to your body cells. Most of your body fat is made up of triglycerides. Your triglycerides are measured when your cholesterol is checked.
High triglycerides in your blood are not good for you. When your triglycerides are high, most times, your blood sugar and cholesterol levels are also high. This can increase your chances for heart problems.

How often are cholesterol and triglyceride levels checked?

Ask your health care provider to check your blood fat levels at least once a year. When you get this test done, it is best if your are fasting. Fasting means having nothing to drink or eat but water for 9-12 hours before the test.

What can you do to lower blood fat levels?

Some people may have a family history of high blood fats. You cannot change your family history. But you can make some changes to keep your blood fat levels low.

• Eat more traditional foods: whole grains, fruits, vegetables, herbs, berries, fish and wild game are rich in vitamins, minerals and fiber and low in fat. Eating more traditional foods can help fight diabetes and heart disease.
• Eat less of the modern-world processed food- - canned meats, potato chips, fast food burgers, fries, candy bars and snack cakes. These foods are high in fat and sugars.

What are ways to eat more low-fat and low–sugar foods?

• eat more fruit and vegetables
• choose skim milk or 1% milk
• cut extra fat from your meat, and throw the fat away
• pull the skin off chicken before cooking and throw the skin away
• use less fat to cook vegetables– replace fat with herbs, spices and low-salt bouillon
• limit egg yolks to 3-4 per week
• bake, boil, broil or grill instead of frying
• chill soups and stews, and skim off the solid fat before re–heating

What about alcohol?

Drinking too much alcohol can increase your blood fats. If you have diabetes, drinking too much alcohol can make it harder to control your blood sugar. It is best not to drink alcohol.

Will being more active help?

Yes. Being active can help lower your blood fats. People who are active have higher levels of the “good” cholesterol. Walking, dancing and riding a bike are some good ways to be active.

What is the best way to change eating and activity habits?

Change habits slowly. Take small steps. Start by eating one good thing each day, then adding more. Start slowly with exercise, too. Walking even ten minutes a day helps. Work up to 30 minutes a day. Remember, it will take time to change your habits.

What about tobacco use?

If you smoke cigarettes or use smokeless tobacco, stop. Quitting a tobacco habit is the best thing you can do to keep healthy. If you have diabetes, tobacco use increases your chances for having problems with your heart, eyes, feet and kidneys. Tobacco use will also increase your chances for lung and mouth cancers.

Are there any medicines that can help?

Yes. There are medicines that help to lower cholesterol. Your health care provider will pick one depending on which part of your cholesterol is out of balance. If you use any of these medicines, you will still need to eat less fatty food, and be more active.
Some people may need to take medicines for a few months. Others may need to take the medicine for a long time. If you begin taking medicine, it doesn’t mean that you need to take it forever.
For example, getting your blood sugars down helps. So does giving up alcohol. If you make enough changes in your diet, and become more active, your health care provider may be able to reduce your medicine or even stop it.

What about aspirin?

Ask your health care provider if you should take an aspirin each day to help protect your heart.

What is another way to keep the heart healthy and happy?

Being happy, loving people and helping our communities not only feels good, it actually helps our hearts. Research has shown that being connected to other people, a pet, ourselves, and to a spiritual belief, all help reduce heart disease. Some people close their hearts when the pain in their lives seems too much. We can’t close our hearts to pain alone, though. Joy gets shut out, too.
Opening our hearts to the joy, love, and people in our lives lightens our minds, bodies, and spirits - and most definitely helps our hearts.

How can I find out more?

For more information about a low-fat eating plan talk with your health care provider or Nutritionist. You can also call the American Dietetic Association at 1-800-366-1655 or log on to their web site at www.eatright.org