MANAGING YOUR CHOLESTEROL
by Mark Briskie from the HR Department of the UCLA Medical Center

What is cholesterol?

  • Cholesterol is a white, waxy, fat-like substance.
  • It is present in all of the body's tissues, not only in the bloodstream.
  • Cholesterol is essential to life. It is used in the outer membrane of cells; as a fatty insulation sheath around nerve fibers; and as a building block for certain hormones.

Despite its importance to life, cholesterol isn't an essential nutrient - you don't have to consume any to stay healthy. Most of the cholesterol in your bloodstream is manufactured in your body - primarily by the liver - from the fats, proteins, and carbohydrates you eat.

The body produces varying amounts, usually about 1,000 milligrams a day. In addition, the average American consumes 400 to 500 milligrams of cholesterol in food every day. In foods, cholesterol is found only in animal products, such as meats, eggs, and dairy products.

Cholesterol and Diet

  • A diet rich in saturated fat may increase your blood cholesterol level. There are many other factors that affect your blood cholesterol level. These factors include genetic disorders, diabetes, or other metabolic disease. For most people, though, diet remains the first defense against elevated blood cholesterol.

Eight Factors That Influence Blood Cholesterol:

Lowers cholesterol

  1. Soluble fiber: Fruits, vegetables, oats and beans
  2. Polyunsaturated fats: Sesame, safflower and soybean oils.
  3. Monounsaturated fats: Olive oil
  4. Fatty Fish: Contains fatty acids called omega-3 which may lower cholesterol
  5. Aerobic Exercise.
 

Raises cholesterol

  1. Excess weight: Adds to your total blood cholesterol
  2. Diet: Foods such as beef, milk butter, poultry skin, coconut and palm oil, whole-milk dairy products, eggs.
  3. Smoking

Your Cholesterol Level

Managing your cholesterol level begins with finding out what your cholesterol level is. The procedure is simple. A small blood sample is analyzed and the results can often be given to you at the same time. This type of screening gives you a score for your total cholesterol.

High: 240 or higher

You have increased risk for heart disease and stroke. See you doctor right away and begin a program to lower your cholesterol.

Borderline High: 200 to 239

You may be at increased risk for heart disease. See your doctor and begin a program to lower your cholesterol.

Desirable: Less than 200

Your cholesterol level is probably just where is should be.

If your total cholesterol score is high or borderline, you can make some simple changes in your eating, exercise, and lifestyle. Even if your cholesterol is already desirable, by maintaining a strategy for good health, you will lower your risk for health problems and may improve how you feel and look.

Go Back