Heart Disease Prevention
Cholesterol
 
Cholesterol is a fat-like substance available from animal sources, and is also produced by the body. Plant food sources (fruits, veggies, and grains) do not contain cholesterol. Your body makes enough cholesterol on its own, so you should avoid getting excess amounts from saturated fats in your diet. High blood levels of cholesterol can produce fatty deposits on coronary artery walls that can cause a heart attack. A desirable cholesterol level for adults is under 200. Cholesterol and other fats are transported to and from cells by lipoproteins such as LDL, low-density lipoproteins, and HDL, high-density lipoproteins.

Learn to Tell the "Good" Cholesterol from the "Bad"
LDL = "bad" cholesterol. LDL is the main contributor to deposits that can cause clogged blood vessels. Saturated fats increase the amount of LDL in your blood. A desirable LDL level for adults is under 130.

HDL = "good" cholesterol. It is a scavenger that removes cholesterol from your blood. Regular exercise, weight loss, and not smoking increase HDL levels. A desirable HDL level for adults is no less than 35.

Triglyceride, another type of fat, gives an indication of how much fat is circulating in the blood. A recommended fasting triglyceride level for adults is under 200.
 
Tips to Reduce Saturated Fat and Cholesterol
  • Steam, boil, bake, or microwave vegetables rather than frying.
  • Season vegetables with herbs and spices instead of fatty sauces, butter, or margarine.
  • Replace whole milk with low-fat or skim milk; substitute plain low-fat yogurt or blender-whipped low-fat cottage cheese for sour cream or mayonnaise.
  • Choose lean meats; remove skin from poultry. Roast, bake, broil, or simmer rather than frying.
  • Limit egg yolks to one serving when making scrambled eggs.
  • When baking breads and cakes, substitute two tablespoons of applesauce for each tablespoon of oil needed; you'll save at least 13 grams of fat per tablespoon of oil.