Healthy Living: Spotlight on Cholesterol

Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

What do you think of when you hear the word "cholesterol?" It’s likely that you think of fat or of eggs. Yes, cholesterol is found in egg yolks and some high-fat foods, and should be eaten in moderation. However, it's also responsible for manufacturing compounds and nutrients that your body needs.

According to the American Heart Association (AHA), cholesterol isn't all bad — and may even offer some health benefits! For example, cholesterol helps your body produce and use Vitamin D from sunlight and other sources. However, if your body retains too much cholesterol in your blood, your risk for heart disease, stroke and heart attack will all rise. So let's look more closely at the good and not-so-good aspects of this essential metabolite.

Your body requires cholesterol to function, and can produce its own cholesterol in your liver, adrenal glands, intestines, and other organs. The AHA estimates that 75% of the cholesterol in your blood is produced by your body, and the remaining 25% comes from food.
Your diet and activity level can affect your cholesterol level. However, for some of us, genetics also contribute to a high cholesterol level. A higher-than-healthy blood cholesterol level may be a result of your body’s inability to use cholesterol correctly, or the result of your organs over-producing this material.
Cholesterol itself can be "good cholesterol" or "bad cholesterol." Blood levels of cholesterol are described by three numbers: total cholesterol, HDL cholesterol (high-density lipoproteins — the good) and LDL cholesterol (low density lipoproteins — the bad). Adding your HDL and LDL numbers together produces your total cholesterol.
HDL cholesterol helps clear extra LDL from the walls of your blood vessels. Too much LDL narrows the passage of blood through your blood vessels, increasing your risk for blood clots.
Reducing or eliminating trans-fats from your diet and limiting your total daily intake of saturated fat to less than 30% of your daily calories can keep your total cholesterol and your LDL-to-HDL ratio on target. Lower-fat eating is part of any heart-healthy food plan.
Other strategies for heart-healthy eating include adding fiber and nutritious whole grains to your diet.
Omega-3 fatty acids can also have a positive effect on your cholesterol. Salmon, tuna and sardines are good sources of this fatty acid. If you are not a fish eater, consider adding ground flax seed to your cereal or casserole, or munching on a handful of walnuts as a snack.
Whole soy foods like edamame, tofu and soybeans also offer cholesterol-lowering potential. And yes, eating eggs several times a week is ok — especially the whites!
Exercise has been shown to produce more HDL cholesterol and control or lower the risk of heart disease and stroke.

Controlling your cholesterol level isn't about giving up certain foods — it's about adjusting your lifestyle to fit your personal and health needs. Your goal is to get your total cholesterol within a safe range for your age, gender and lifestyle, with an emphasis on more HDL cholesterol and lowered LDL cholesterol.

See your doctor for a full blood cholesterol screening, and talk with a registered dietitian. Do you need more information? Contact Nutrition@gianteagle.com.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.