Eating Well When You Have High Cholesterol

     "…A silent threat… high blood lipids, coronary artery disease, stroke…"

     High blood cholesterol is a risk factor for various diseases. Blood lipid levels play a critical role in the development of arterial blockages, particularly in arteries that supply the heart. Individuals with elevated blood lipid levels are at increased risk of coronary artery disease, ischemic stroke, and partial or complete paralysis.

Understanding Cholesterol

     Cholesterol is a type of fat found exclusively in animals. While it does not provide energy to the body, it serves important functions such as the production of bile acids for fat digestion, synthesis of vitamin D and certain hormones, and as a structural component of cell membranes. The body synthesizes part of its cholesterol, while the remainder comes from the food we consume.

Cholesterol Content in Foods

(mg per 100 grams of food)
(Note: Actual data or examples were not provided in the source text.)

Types of Cholesterol in the Blood

• LDL-Cholesterol (Low-Density Lipoprotein) is often referred to as "bad cholesterol." Excess levels can lead to fat accumulation along arterial walls, resulting in atherosclerosis and narrowing of the arteries.
• HDL-Cholesterol (High-Density Lipoprotein) known as "good cholesterol," it helps transport some LDL-cholesterol from the arteries back to the liver for processing. Low HDL-cholesterol levels are associated with an increased risk of cardiovascular disease.

Recommended Cholesterol Levels

• Total Cholesterol: Should be less than 200 mg/dL
• LDL-Cholesterol: Should be less than 100–130 mg/dL, depending on individual risk factors
• HDL-Cholesterol: Should be greater than 40–60 mg/dL

Causes of High Blood Cholesterol

• Consumption of foods high in trans fats or saturated fatty acids
• Genetic factors and hereditary conditions
• Underlying medical conditions such as diabetes, obesity, kidney failure, or certain medications

Lifestyle Recommendations to Control Cholesterol Levels

• Avoid foods containing trans fats (partially hydrogenated oils), such as baked goods, cakes, cookies, margarine, non-dairy creamer, and whipped cream
• Avoid foods high in saturated fats, including animal fat, poultry skin, fatty meats, coconut milk, and palm oil
• Choose foods rich in unsaturated fats, such as soybean oil, sunflower oil, and rice bran oil
• Increase consumption of dietary fiber, including vegetables, fruits, and whole grains
• Limit cholesterol intake from food to less than 200 mg per day
• Maintain a healthy body weight
• Engage in regular physical activity, such as walking on an incline treadmill or cycling, and progress to running as your physical fitness improves

Guidelines for Choosing Food Products

     Choose products labeled as 0 grams trans fat, and avoid those that are high in saturated fat and cholesterol. Nutritional information can be found on the product’s nutrition label.

Last updated:

09/06/2020