Controlling Your Cholesterol

Summary

This video covers the information everyone wants and needs to control their cholesterol. It is divided into chapters so viewers can truly use it as a reference. The video includes: the relationship between fat and cholesterol, shopping for healthy foods, cooking healthy meals, tips for eating out, weight loss and cholesterol, starting an exercise program, and taking prescription medications.

Details

Practical ways that you can keep your cholesterol level in a desirable range.

Chapters:

• the facts about cholesterol
• how fats affect your cholesterol
• selecting healthy foods
• shopping for healthy foods, cooking healthy meals, and eating out
• starting an exercise program and losing weight
• taking medication

Facts about cholesterol:

• waxy substance carried in the blood
• used in building cells, producing hormones, insulating nerve and brain tissue, and waterproofing skin
• can clog blood vessels and contribute to a heart attack

Most of the body's cholesterol is made by the liver, from fats in the food that we eat. Smaller amounts of cholesterol come directly from certain foods, such as meat, eggs, and dairy products. This is called dietary cholesterol.

Cholesterol travels through the blood vessels packaged into special proteins, called lipoproteins.

LDL:

• low-density lipoprotein
• build up as plaque in blood vessels and reduce blood flow (atherosclerosis)

HDL:

• high density lipoprotein
• remove cholesterol from the blood and interfere with plaque formation

Total cholesterol level:

• below 200 desirable
• between 200 and 239 is “borderline high"
• 240 or above is high

An LDL level below 130 is desirable.

An HDL level above 35 is desirable.

Steps to take:

• eat low fat, low cholesterol foods
• exercise
• weight loss
• medication

Fat intake guidelines:

• get less than thirty per cent of total calories from fat
• less than ten per cent of calories from saturated fat
• no more than 300 milligrams of cholesterol per day

Saturated fats:

• found in fatty meats, full fat dairy products, most fried foods, and processed foods made with palm oil or coconut oil
• stimulate the liver to make excessive amounts of cholesterol

Unsaturated fat:

• polyunsaturated fats are in vegetable oils, such as corn oil, sunflower oil, and safflower oil
• limit polyunsaturated fats to less than ten per cent of your total calories
• monounsaturated fats are in olive oil and canola oil
• help lower your LDL, without lowering your HDL

Food guide pyramid:

• eat fewer foods from the top of the pyramid: less milk, meats, and fats
• eat more foods from the bottom of the pyramid, more grains, vegetables, and fruits
• fruits, vegetables and grains contain little fat
• high fiber foods make it more difficult for your body to absorb dietary cholesterol

You should eat daily:

• six to eleven servings of grains
• three to five servings of vegetables
• two to four servings of fruit
• two to three servings of milk products
• two to three servings, totaling five to seven ounces, of meat and protein

In the grocery store, you'll get to choose the foods that will help lower your cholesterol and keep your diet well balanced.

Use the nutrition facts label when shopping:

• sauces with butter, cheese or cream add lots of fat
• get non-fat or one per cent milk products
• choose leaner cuts of beef and pork or choose poultry and fish

Most foods can fit into a healthy diet, as long as you don't eat more than the recommended daily allowance for fat, saturated fat and cholesterol.

Low fat cooking techniques:

• use seasonings to add flavour
• bake, broil, steam or microwave instead of frying
• use liquid margarine or spray instead of butter
• remove the skin from chicken before eating
• trim excess fat from meat before cooking
• use light mayonnaise and low-fat or no-fat salad dressings
• add just a little oil when stir-frying
• dip your fork in the dressing then into the salad
• replace each egg yolk with two whites, or use a commercial egg substitute

Remember, there are many low-fat cookbooks and cooking classes now available, so take advantage of them.

Practical examples of low fat meals:

• breakfast
• lunch
• dinner

If you have any questions on choosing and preparing foods wisely, a registered dietician can help.

Eating out:

• many restaurants have heart-healthy choices that are low in fat and cholesterol
• Italian- try pasta with marinara sauce, fresh bread, minestrone soup, salads with vinegar and a small amount of olive oil, and pizza with lots of vegetables, light on the cheese
• Mexican- red beans and rice, gazpacho and soft tacos with chicken
• Chinese- won ton or hot and sour soup, chow mein, steamed vegetables and rice
• fast food- grilled chicken breast sandwich with a salad, lightly dressed, and low fat milk or fruit juice

Exercise:

• can raise your level of HDL
• aerobic exercise like brisk walking, cycling, swimming or aerobic dance
• gradually make your workout longer and more intense
• aim for 20 minutes of vigorous exercise at least three times per week
• work more physical effort into your daily routine

Weight loss:

• weight loss of five to ten pounds lowers LDL farther than low fat eating alone
• make permanent changes in your eating and exercise habits
• reduce the total number of calories you eat
• aim for about one-half to one pound per week

Medication:

• not prescribed until you've been practicing lifestyle changes for three to six months
• continue healthy low fat eating, exercise and weight loss
• take your medicine regularly, as prescribed
• work out a system that will help you remember your medication
• know the names of your medications and how much you're taking of each
• call for a refill before your prescription runs out