CHOLESTEROL
The Good, the Bad and the Ugly
What is Cholesterol?
 Cholesterol is a waxy fat steroid
 It is manufactured in the :
 Liver
 Intestines
 Adrenal glands
 Sex organs
Cholesterol is only synthesized in animals
The Good…
 Cholesterol is a very important compound!
 It is needed to produce:
 Cell membranes
 Myelin
 Vitamin D
 Steroid hormones
 Bile acids
The Bad…
 High blood cholesterol levels are strongly
connected to
 Atherosclerosis
 Coronary artery disease
 Saturated fat will elevate “bad” (LDL)
cholesterol more than any other type of fat
 Trans fat raises LDL cholesterol like
saturated fat
The Ugly…
 Americans tend to be an obese and
sedentary population with excess calorie
intake
 Many like a diet with excess animal protein
that is high in saturated fat and cholesterol
 Many enjoy the convenience of processed
foods that can contain high levels of total fat
and trans fat
 The number one killer of Americans is
coronary artery disease.
So What To Do?
Give Yourself Some TLC!
 Eat less than 7% of total fat calories as
saturated fat
 Limit dietary cholesterol to less than 200
mg/d
 Keep total fat consumed in the range of 25%
to 35% of total calories
More TLC…
 Add 2 grams of plant stanols or sterols to
your diet each day
 Include 10 – 25 grams of soluble fiber
in your diet each day
 Work on managing your weight
(overweight raises LDL cholesterol and
triglycerides)
 Exercise! It increases your “good”
(HDL) cholesterol
Foods with Soluble Fiber
Have more of these!
 Oatmeal and oat bran
 Barley
 Beans and lentils
 Citrus fruits like oranges and grapefruit
 Apples and pears
 Peaches and nectarines
 Prunes and plums
 Bananas
More foods that can help…
 Soy protein
 Nuts (walnuts, almonds, pecans, pistachios)
 Cold water fish with Omega-3- fatty acids
reduces risk of cardiovascular disease (CVD)
 Alcohol (!?)
One drink a day for women and 2 drinks a day
for men is associated with lower risk of CVD
High Cholesterol Foods
Portion Control Please!
 Any food with animal fat has cholesterol
 Foods with lots of dietary cholesterol:
 Cheese
 Egg yolk
 Beef
 Pork
 Poultry (esp. skin)
 Shrimp
Foods High in Saturated Fat
Cut back!
 Both animal and vegetable foods can be
high in saturated fat
 High saturated fat foods include:
 Fatty cuts of meat
 Poultry especially with the skin
 Whole-milk dairy products
 Some vegetable oils
especially coconut and palm oil
Foods High in Trans Fat
Limit these!
 Any food made with hydrogenated oil or fat
 Stick margarine is high in trans fat
 Other high trans fat foods can include:





Crackers
Cookies
Peanut butter
Pastries
Cakes and pies
You have to read the Food Facts Label to be
sure!
When choosing processed foods
 Use the Nutrition Facts Label
 Calories and Calories from fat (less)
 Trans Fat and Sat Fat (less)
 Dietary Fiber (more)
 Check the ingredient list & avoid:
 Hydrogenated oils
Excellent Resources!
 National Cholesterol Education Month
 Your Guide to Lowering Cholesterol with TLC
 It’s About Eating Right!
 High Cholesterol: Understanding Your Risks
 History of Cholesterol