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Family Health
Cholesterol & Fats
What Are Fats?
Fats come from two kinds of food, plant foods (e.g. vegetables, grains and fruit) and animal foods (e.g. meat, poultry and dairy products). Fats contain more than twice as many calories per gram than do protein or carbohydrates. There are three kinds of fats: saturated fats, monounsaturated fats, and polyunsaturated fats. Saturated fats help the body make cholesterol and are strong contributors to raising the blood cholesterol level. They are found primarily in animal foods, and some vegetable oils commonly used in food processing (palm and coconut oils). Monounsaturated fats are commonly found in olive and peanut oils, and may be helpful in lowering cholesterol. Polyunsaturated fats help to lower blood cholesterol levels. They are found in foods such as vegetables, fruit and grain.
What Is Cholesterol?
Blood cholesterol is a combination of the cholesterol manufactured by the body and that supplied by animal foods. Cholesterol is one of a number of lipids found in human blood and certain tissues. It is a fatty substance.
What Are Lipoproteins?
Lipoproteins transport cholesterol and other fats in the blood stream. Because cholesterol is like a fat it will not mix with water. Therefore, in order for blood cholesterol and fats to be able to travel through the blood stream, the body has to combine them with protein. This combination of blood cholesterol or fats (i.e. lipids) and protein is called a lipoprotein. The two major kinds of lipoproteins are LDLs and HDLs. LDL stands for low density lipoprotein; it contains mostly cholesterol and little protein. LDL is commonly known as the "bad" cholesterol because scientists believe it deposits its cholesterol onto artery walls. Under 130 mg/dl is desirable, 130 to 159 is borderline-high and 160 or more is high. HDL stands for high density lipoprotein; it contains mostly protein and little cholesterol. HDL is commonly know as the "good" cholesterol because it is believed to take cholesterol away from the body's cells and transport the cholesterol to the liver for processing or removal.
What Are Triglycerides?
Most fats are more technically referred to as triglycerides. Triglycerides are the most common form of fat stored in the body and circulating in the blood. It is the form fat takes from the food we eat. Fat in table meat is composed of triglycerides. Triglyceride levels range from about 50 to 200 mg/dl depending on age and sex. A level between 200-400 is high.
Does The Body Need Cholesterol And Fats?
Yes, both cholesterol and fats are needed. Cholesterol is necessary for the body to make Vitamin D and certain hormones. In fact, cholesterol must be present in all cell membranes of the body in order for the body to function normally. Fats contain Vitamin A, D, E, and K. Fats keep our skin soft, insulate our bodies against the cold and cushion our internal organs. Fats are a source of concentrated energy because they contain so many more calories per gram than either protein or carbohydrates.
When Do Cholesterol And Fats Become A Problem?
Cholesterol becomes a problem when due to a person's genes and/or the wrong type of diet, too much cholesterol is deposited in the arteries. This excess cholesterol tends to build up on the walls of the arteries, like rust in water pipes. As a result the passageway through these arteries progressively narrows. This condition of narrow arteries is called atherosclerosis, and leads to an increased risk of coronary heart disease, heart attacks, and stroke.
Fats become a problem in two ways: when they are the sources of more than 30% of our daily intake of calories, and when we consume too great a proportion of saturated fats compared to unsaturated ones. This is because saturated fats raise the blood cholesterol level.
What Constitutes A "normal" Blood Cholesterol Level?
The National Institutes of Health and the American Heart Association have recommended that the blood cholesterol level of adults should not exceed 200 mg/dl. They have developed the following guidelines for all adults of all ages: less than 200 mg/dl total cholesterol is "desirable blood cholesterol:, 200-239 is "borderline high blood cholesterol", and 240 mg/dl or above is "high blood cholesterol".
Is High Blood Cholesterol A Common Condition?
Yes, the National Institutes of Health concluded in a recent report that the blood cholesterol level of most Americans is undesirably high and that about 50% of the adult population have high blood cholesterol level that put them at increased risk of developing coronary heart disease. The average American eats some 400 to 600 milligrams of cholesterol each day. This should be reduced to 250 to 300 milligrams per day.
How Often Should The Blood Cholesterol Level Be Checked?
All adults over 20 should be tested for HDL and total cholesterol at least once every five years. If your total cholesterol is borderline-high and your HDL is above 35 you should be rechecked in a year or two. If your total cholesterol is borderline-high or high and your HDL is below 35, you should have a complete lipid profile to determine LDL. Then, if your LDL is under 130, you can wait five years to be retested. But if your LDL is 130 or higher and depending on your other risk factors, you'll need to be retested yearly, modify your diet and take other steps to reduce risk.
Is A Diet Too High In Cholesterol And Fats Dangerous To One's Health?
Yes, a diet high in saturated fats and cholesterol like that eaten by most Americans raises the fat and blood cholesterol levels. A high level of fats and cholesterol in the blood stream, (called hyperlipidemia), is a major factor in coronary heart disease. Scientific studies have shown that people with a blood cholesterol level of 265 mg/dl have four times the risk of developing heart disease than do those with a level of 190 mg/dl or lower. Heart disease is the #1 cause of death in the United States, killing more people than all forms of cancer combined.
Are There Definite Health Benefits From Reducing The Blood Cholesterol Level?
Yes, research studies have shown that as blood cholesterol levels are reduced, the risks of coronary heart disease are also reduced.
Can The Blood Cholesterol Level Be Lowered By Diet?
Yes, the blood cholesterol level can be reduced by 10 to 15%, or even more, by dietary changes. For example, by reducing dietary fat which is a rich source of calories, overweight people can lose their excess weight which often, in turn, lowers their blood cholesterol level. Like-wise most people who reduce saturated fat in their diet will reduce their level of blood cholesterol. For those people who have very high levels of blood cholesterol which do not respond to diet treatment, some new medicines are available to assist them in lowering their blood cholesterol levels out of the high risk category.
What Are Some Simple And Practical Ways To Reduce The Level Of Blood Cholesterol And Fats?
- Eat Less...
Red meats-especially organ meats (e.g. liver, brain, and kidney), dairy products such as eggs, butter, and ice cream, commercially baked goods, fried foods, and chocolate. - eat More...
Vegetables, fruits, grains, fish, poultry, moderate portions of lean cuts of red meats, skim or low fat milk, low fat cheese, yogurt, vegetable oils and polyunsaturated margarine's. - Exercise Regularly
Engage in moderate physical activity totaling 30 minutes daily, five times per week. - Don't Smoke
Smoking increases total cholesterol and reduces HDL. - Maintain Proper Weight
For your height, age, and body frame. Below is a table of recommended weight ranges with respect to height and age.
| Height | Age 19 To 34 | 35 And Over |
|---|---|---|
| 5'0" | 97-128 | 108-138 |
| 5'1" | 101-132 | 111-143 |
| 5'2" | 104-137 | 115-148 |
| 5'3" | 107-141 | 119-152 |
| 5'4" | 111-146 | 122-157 |
| 5'5" | 114-150 | 126-162 |
| 5'6" | 118-155 | 130-167 |
| 5'7" | 121-160 | 134-172 |
| 5'8" | 125-164 | 138-178 |
| 5'9" | 129-169 | 142-183 |
| 5'10" | 132-174 | 146-188 |
| 5'11" | 136-179 | 151-194 |
| 6'0" | 140-184 | 155-199 |
| 6'1" | 144-189 | 153-205 |
| 6'2" | 148-195 | 164-210 |
| 6'3" | 152-200 | 168-216 |
Your information resource from the government of Erie County, New York
