Healthy Worthington Coalition

Lowering your Cholesterol

What is cholesterol?

Cholesterol is a fat-like substance made by your liver.  Your body uses it to help make hormones and build healthy cell membranes.  Problems occur when you have more cholesterol than your body can use.  Excess cholesterol can attach to and build up on the wall of your arteries, which can cause a decrease in blood flow to important organs, such as your heart and brain.

What is "good" and "bad" cholesterol?

Cholesterol is carried by two types of proteins: 

• Low-density lipoproteins or LDL is the "bad" or "lousy" cholesterol.  LDL increases the risk of heart disease because it sticks on the inside walls of the blood vessels.
• High-density lipoproteins or HDL is the "good" or "happy" cholesterol.  HDL lowers your risk of heart disease by helping your body get rid of cholesterol.

What are triglyerides?

Triglycerides are a group of fatty compounds that circulate in your bloodstream and are stored in your fat tissue.  Just like cholesterol, excess triglyerides can attach to and build up on the wall of your arteries.
 

How can I lower my cholesterol?

1.  Increase fiber intake:

• Fruits
• Vegetables
• Whole grains, such as 100% whole wheat bread, brown rice and oatmeal

2.  Decrease saturated fat intake:

• Meat fat
• High fat diary products, like whole milk, cheese and ice cream
• Butter and margarine
• Hydrogenated shortening

3.  Choose monounsaturated fat:

• Olive Oil
• Peanut Oil
• Avocado

4.  Increase consumption of fish (Omega-3 fatty acids):

• Salmon
• Tuna
• Mackeral
• Herring

5.  Exercise as often as possible:

• Go for a walk in the neighborhood or at a park
• Take the stairs instead of the elevator
• Park your car farther back in the parking lot

What is a desirable blood cholesterol level?

Print if you would like to use this sheet to track your own levels.

 

My Levels:                                                      Date:

Total Cholesterol: ____________________________________

LDL: ______________________________________________

HDL:______________________________________________

Triglycerides: _______________________________________