F.A.Q.'s

1. Will using margarine instead of butter help lower my cholesterol?
Both margarine and butter are high in fat, so use both in moderation. From a dietary perspective, the major factor affecting blood cholesterol is how much saturated fat and trans fat is in the food. Limiting food high in saturated fat and trans fat may help lower your LDL (bad) cholesterol. Most vegetable oils and soft or liquid margarines have less saturated and trans fat than the solid spreads have, and are preferable to the stick forms of margarine for a heart-healthy diet. When selecting a margarine, it's best to choose one that has “0 g trans fat” on the Nutrition Facts label.

2. How can I increase my level of "good" cholesterol levels?
Good cholesterol or HDL levels can be increased by aerobic exercise, losing weight, stop smoking, cutting out trans fatty acids, adding soluble fiber to your diet, and adding other dietary means such as cranberry juice, and consuming fish and other foods containing omega 3-fatty acids. Remember that HDL levels below 40mg/dl can increase your chances of having heart disease. However levels above 60mg/dl may actually prevent heart disease.

3. Since the nutrition label on my favorite food says there’s no cholesterol, can be sure that it’s a “heart-healthy” choice?
Nutrition labels on food are very helpful when choosing heart-healthy foods, but you need to know what to look for. Many “low-cholesterol” foods contain high levels of saturated fat and/or trans fat — both of which contribute to high blood cholesterol. Even foods that claim to be “low-fat” may have a higher fat content than expected. Look for the amount of saturated fat, trans fat, cholesterol and total calories in a serving of the product.

4. I’m a woman-Do I have to worry about high cholesterol?
Premenopausal women are usually protected from high LDL (bad) levels of cholesterol, because the female hormone estrogen tends to raise HDL (good) cholesterol levels. But cholesterol levels tend to increase as you age, and postmenopausal women may find that even a heart-healthy diet and regular physical activity aren’t enough to keep their cholesterol from rising. Learn more about women and cholesterol.

5. What kind of FATS are in food?
There are essentially 4 different kinds of fats found in our diet. Saturated, Trans, Hydrogenated and Unsaturated.

6.What can Cholesterol Do?
When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain.

Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, a heart attack or stroke can result. Other risk factors such as high blood pressure and diabetes can also increase your risk of having cardiovascular disease.

7. How is cholesterol tested?
A small sample of blood will be drawn from your arm. If your doctor has ordered other tests to be run at the same time as your cholesterol test, all the samples will usually be taken at the same time. Your blood sample is then analyzed by a laboratory.


8.Do thin people have to worry about cholesterol levels?
Any type of body can have high cholesterol. Overweight people are more likely to have high cholesterol, but thin people should also have their cholesterol checked regularly. Often people who don’t gain weight easily are less aware of how much saturated and trans fat they eat. Nobody can “eat anything they want” and stay heart healthy.

9.What kind of drugs are there to take for high cholesterol?
Some of the drugs that can be prescribed to you are for example is a Statin such as: Lipitor, and Crestor. Other drugs such as Resins, Fibrates and Niacins are also used to help lower cholesterol.

10.How often should I have my cholesterol checked?
The American Heart Association endorses the National Cholesterol Education Program (NCEP) guidelines for detection of high cholesterol: All adults age 20 or older should have a fasting lipoprotein profile — which measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides — once every five years.

Cooking for Lower Cholesterol

If you have high cholesterol you may want to start with what you are eating. A healthy and smart diet can make huge differences in your cholesterol health. If your worried about it being difficult and hard, don't worry, its not! It's actually quite simple to prepare healthy meals that can help lower your cholesterol. If you're pressed for time, there are a number of ways to make quick, easy meals that are heart healthy and will help you lower your cholesterol.

Salads are one very easy way to make a meal quickly. Pre-washed, bagged salad mix is very quick, but you might consider making your own salad dressing. Many bottled salad dressings are high in cholesterol or trans fat.

You can make your own by mixing olive oil and vinegar or lemon juice with your favorite seasonings. Be sure to avoid eggs, cheese, croutons, bacon, and other fatty meats. You can add meats such as skinless chicken, turkey, and grilled or broiled fish.

Don't forget about fruit salads. You can mix together all kinds of fruits for a delicious and healthful meal. You can try apples, berries, melon chunks, pineapple, grapes, peaches, pears, bananas, mandarin orange slices, mangos, and papaya.

Here are some cooking tips brought to you by The American Heart Association.

Reduce saturated fat in meat and poultry- The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day for people who need 2,000 calories (learn how many calories you need ). Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it's prepared. Here are some ways to reduce the saturated fat in meat:

• Buy "choice" or "select" grades rather than "prime." Select lean or extra lean ground beef.
• Trim all visible fat from meat before cooking.
• Eat chicken and turkey rather than duck and goose, which are higher in fat.
• Limit processed meats such as sausage, bologna, salami and hot dogs. Many processed meats — even those with "reduced fat" labels — are high in calories and saturated fat. They are often high in sodium as well. Read labels carefully and choose such meats only now and then

Choose seafood at least twice a week- Fish can be fatty or lean, but it's still low in saturated fat. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried.

Cook fresh vegetables the low-fat, low-salt way- Try cooking vegetables in a tiny bit of vegetable oil, adding a little water during cooking if needed, or use a vegetable oil spray.

Substitute egg whites for whole eggs- The cholesterol in eggs is all in the yolks ― without the yolk, egg whites are a heart-healthy source of protein. Many recipes calling for whole eggs come out just as good when you use egg whites or cholesterol-free egg substitute instead of whole eggs. Replace each whole egg with two egg whites. For baking, you may want to add a tablespoon or less of liquid vegetable oil such as canola, safflower, sunflower or soybean for a moister consistency.

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