May 2003
Cholesterol - What You Should Know
In order to test your cholesterol level a blood sample must be taken from your vein in the arm or a finger stick. To get an analysis of complete cholesterol levels a sample of at least 2 milliliters of blood must be used. This sample is then analyzed to count the different levels of good and bad cholesterol. A finger stick can only measure the total cholesterol. Your total level however will give you good indication as to the need for further study or action on your part.
HDL is referred to as the good cholesterol and actually helps you maintain a healthy status. This level is desirably at 40 mg/dl or greater. Nuts are a source of this “good” cholesterol. Smoking lowers the level of HDL which is not a good thing.
LDL is considered the “bad” cholesterol and is the level most dangerous. A healthy HDL level will actually help to lower the LDL level.
Your total cholesterol level should be below 200mg/dl. If your level is greater than 200 you may want to seek further analysis, and begin measures to lower your count.
If your total level is 240 or above you are in the risk zone and should consult your doctor for further tests.
What You Can Do:
Eat foods that are low in saturated fat. Learn to recognize these sources of good cholesterol, and include them in your diet.
Stay physically active. Walking at least 20 minutes a day for three to four days a week will help to bring down cholesterol level.
Maintain a healthy weight. This does not have to be a “skinny” weight, but a body weight that allows you to function without hypertension, shortness of breath or other symptoms of discomfort. Drastic and inconsistent weight changes brought about by radical dieting produce what is commonly called yo-yo weight variances which are in reality more dangerous that an over the ideal body weight.
Choose a diet high in fresh fruits and vegetables. Meat is not prohibited. Good lean red meat is an excellent source of protein, iron, and other vitamins and minerals. You may want to limit meat consumption to six (6) ounces a day if weight is a concern.
Read labels on bought foods. Avoid chemically enriched or treated foods. Opt for the cooking oils and snacks that contain polyunsaturated fats.