FORT LEE, Va. (Dec. 17, 2015) -- Doctors often caution people to watch what they eat because of high cholesterol levels.
This advice doesn't mean individuals have to completely avoid their favorite holiday foods at dinners and parties. With a bit of creativity in how people cook, what they choose from a buffet, or how to order in a restaurant, they can feel satisfied and festive while taking care of their health. Understanding cholesterol levels and what the targets for each level is also can help you better prepare for the holidays.
Words like "good" and "bad" are thrown around with numbers that probably would be more meaningful if they were better explained.
The following are some general guidelines:
• Total cholesterol -- a desirable level is less than 200 mg/dL
• LDL or Low Density Lipoproteins -- should be less than 100 mg/dL
• HDL or High Density Lipoproteins -- greater than 40 mg/dL is desirable
• Triglycerides -- less than 150 mg/dL is best
High total cholesterol, LDL cholesterol (bad) and high triglycerides, are risk factors for heart problems. The higher the levels, the greater the risks for developing heart disease or having a heart attack. A low HDL (good) cholesterol level is also a risk factor for heart disease, especially when it accompanies higher 'bad' cholesterol levels.
Excess cholesterol can build up and eventually make arteries narrower and more difficult for blood and oxygen to get where they need to go -- to vital organs. Over time, this may block the oxygen-rich blood to the heart or brain leading to heart attacks, strokes or death.
Cholesterol is naturally occurring in the body and actually is important to health. It's one of the fats (lipids) found in every cell in the body. Cholesterol and other lipids are important building blocks to make hormones and produce energy.
Cholesterol levels can be affected by heredity, gender or age. High cholesterol can run in families. After menopause, women may see a gradual rise in their levels. As people age, their natural cholesterol levels will slightly increase.
To some extent, food choices do impact the cholesterol level in blood. Foods that have the greatest negative impact on cholesterol levels are processed meats, trans fats (partially hydrogenated oils) and saturated fats.
It's important for people to work with their health provider and learn what levels are desirable for them and how often it is recommended to check the levels. Levels in the desirable range may need to only be checked yearly.
Making lifestyle changes can positively impact cholesterol levels. If one is overweight, reducing overall calorie intake and adding an exercise program, and choosing healthier foods can lead to weight loss that can help lower not only cholesterol levels, but also lower blood pressure and reduce the risk of developing diabetes.
Stopping smoking can help significantly. Reduce saturated fat and cholesterol-laden foods and processed meats such as sausage , bacon and deli meats. Limit fatty meats and poultry, cheeses and egg yolks and increase foods with fiber (fruits, vegetables, beans.) These are do-able changes that can help reduce cholesterol levels.
As a general rule of thumb, holiday plates should be half fruits and vegetables, a small (4 ounces or the size of a deck of cards) serving of meat and a reasonable (1/2 -- 1 cup cooked) serving of starchy, higher calorie 'sides' like potatoes, pastas and rice. Fill your plate with mostly colorful, whole foods. Choose snacks and appetizers that are plant-based, not animal -- and bread- based. And always look for fun ways to simply move more!
Don't be discouraged if a provider orders medication -- the goal is to prevent the damage that occurs when levels remain high for a long time. It is not recommended to make quick, dramatic changes to eating and exercise habits. Setting goals you are able to reach and making a long term commitment to your health are more effective ways to lower cholesterol levels over time.
Those seeking additional information about healthy cholesterol levels or a proper diet should talk to their health care provider and/or ask for an appointment with a registered dietitian.
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