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Heart Disease: How To Reduce The Risk
Do I Have High Cholesterol?
The risk for coronary heart disease (CHD) increases with rising blood cholesterol levels. When blood cholesterol exceeds 220 ml/dl (milligrams per deciliter-the units blood cholesterol is measured in the United States), risk for CHD increases at a more rapid rate.
All adults should have their blood cholesterol level measured at least once every five years.
If your blood cholesterol level is:
- Below 180-then your blood cholesterol level is ideal
- 180-199-then your blood cholesterol level is acceptable
- 200-219-then your blood cholesterol level is borderline high
- 220 or higher-then your blood cholesterol level is too high
If your total blood cholesterol level is greater than 200 (and especially if it is over 220), you should have another test to see what type of
If your HDL cholesterol level is:
- Under 35, then it is too low
- 36-50, then it is acceptable
- Over 50, then it is ideal
If your LDL cholesterol level is:
- 130 or less, then it is ideal
- 130 to 159, then it is borderline high
- 160 or greater, it is too high
How much fat and cholesterol are you eating now?
How you can eat less saturated fat and cholesterol?
How you can easily cut your fat intake?
How you can eat more starches and fiber?
How Much Fat And Cholesterol Are You Eating Now?
Below is a quick self-assessment to help you find out how much saturated fat and cholesterol you eat now and what changes you might need to make. Answer the following questions:
How many eggs do you eat weekly? |
more than 3 |
2 to 3 |
1 or less |
How often do you eat red meat (beef, pork, or lamb) weekly? |
5 or more |
3 to 5 |
2 or less |
What kind of milk do you drink? |
whole |
low-fat |
1% or skim |
How often each week do you eat cheese or ice cream that is not low fat? |
5 or more |
3 to 4 |
2 or less |
How often each week do you eat baked goods like doughnuts, pastries, or cookies? |
4 to 5 |
2 to 3 |
1 or less |
Including breakfast, lunch, and dinner, how many meals do you eat weekly which do not contain any red meat, eggs, or cheese? |
5 or less |
6 to 13 |
14 or more |
As you can guess, the ideal way of eating is shown in the right-hand column. This type of diet may even be low enough in fat and cholesterol to help reverse artery blockage, and it will certainly help prevent the build-up from starting.
The eating patterns of most Americans fall in the center or left-hand columns. For some people, the right-hand column may look almost out of reach, but anything you can do to work toward the goal will be helpful. Remember that gradual change is more likely to be permanent, so don’t feel you must make many drastic changes all at once.
How You Can Eat Less Saturated Fat And Cholesterol
To reduce your fat and cholesterol intake in your diet, start with changes that are relatively easy to make. For example, many people find it easy to switch from 2% milk to 1% or skim milk. Once you have adjusted to one change, pick another change to work on.
How-To Information: Here are some simple changes that will help you greatly reduce saturated fat and cholesterol in your diet. Egg yolks:
Meats:
Dairy products:
Tropical oils and processed oils:
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Nice To Know: About 60 percent of the saturated fat in the American diet comes from three food sources: hamburger, cheese, and whole milk. Cutting down on these foods, or cutting them out, can go a long way toward helping you cut down saturated fat and cholesterol. |
How You Can Easily Cut Your Fat Intake
Ounce for ounce, fat contains more than twice the calories that protein or carbohydrate do. So although saturated fat is the type of fat most damaging for your heart, you should limit intake of all fats. Eating too much fat, no matter what kind, can make you put on excess weight. Eating too much fat can also increase your risk of certain types of cancer, such as breast or colon cancer.
How-To Information: To limit your total fat intake:
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How You Can Eat More Starches And Fiber
Including more starches and fiber in your diet can help you lower your cholesterol level as well as reduce your risk for obesity, cancer, high blood pressure, and other diseases.
Fresh fruits and vegetables and unprocessed grain products such as whole-grain breads and cereals are naturally low in fat, cholesterol-free, and rich in starches and dietary fiber.
For more information about fiber and your diet, go to Fiber: Its Importance In Your Diet.
A certain type of dietary fiber, called
Fruits and vegetables also contain
The U.S. Department of Agriculture’s Food Guide Pyramid recommends that you eat the following number of servings of these plant foods daily:
- 6-11 servings of grains (1 serving equals 1 slice of bread, ½ of a bun, ½ cup of pasta or rice)
- 3-5 servings of vegetables (1 serving equals 1 cup of raw leafy vegetables or ½ cup cooked vegetables)
- 2-3 servings of fruits (1 serving equals 1 medium apple, peach or orange; ½ cup of berries; or 3/4 cup juice)
How-To Information: To include more starches and fiber in your diet:
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Need To Know: Sometimes these efforts to lower your cholesterol may not be enough. Your doctor may need to add medication. For more detailed information on how to lower your cholesterol, go to Lowering Your Cholesterol. |