Broome County OFA

Issue Index |

Successful Aging - Archived Article
About Cholesterol

Many people have been told by their physician to lower their cholesterol. Studies have shown that people can significantly lower their cholesterol by making some healthy lifestyle choices.

It is important to understand that there is a difference between dietary cholesterol (the cholesterol in some foods, like eggs and meats) and blood cholesterol. Blood cholesterol is made from your own body. The amount of cholesterol your body makes is dependent on a number of factors including food intake and the amount of exercise you get. When the doctor tells you your cholesterol level, you are receiving a report on your blood cholesterol.

The National Cholesterol Education Program has set the following total blood cholesterol risk level guidelines for adults age 20 and older: If you consume a diet high in cholesterol and saturated fat, it increases the likelihood that your blood cholesterol will be high. But additional factors such as smoking and a sedentary lifestyle also contribute to having a high cholesterol level.

If your blood cholesterol level is elevated, cholesterol is collecting on the walls of your arteries and other blood vessels. In time, the cholesterol hardens which results in narrowed blood vessels and blocked blood flow to the heart. The higher your blood cholesterol, the greater your chance is of developing heart disease.

Here are some tips for lowering your cholesterol:
  1. Choose foods that are naturally high in fiber, particularly soluble fiber. Soluble fiber can be found in legumes, fruits, root vegetables, oats, barley and flax. Try to consume 10-25 grams of soluble fiber each day. Talk to your physician if you have trouble consuming foods rich in soluble-fiber.
  2. Eat 6 to 8 small meals per day instead of 1 or 2 large meals.
  3. Make nonfat dairy products your first choice. Use low-fat dairy products sparingly.
  4. Incorporate 30 minutes of physical activity into your day. Also, try to walk at least 2-3 miles each day.
  5. Limit the amount of saturated fat you consume to no more than 5% of your daily calories--around 10-11 grams for most people. Saturated fat is found in dairy products, red meat and tropical oils.
  6. Avoid foods with added Trans-fat. Trans-fat comes from partially hydrogenated vegetable oils. Trans-fats are often found in fried foods and processed foods like crackers, baked goods and desserts.
  7. Limit your daily cholesterol intake to no more than 100 mg.
  8. Include soy protein in your diet. Studies show that 25 grams of soy protein per day can help lower cholesterol when eaten in combination with a heart healthy diet.
  9. Talk to your doctor about the use of supplements, special foods, and medicines used to lower your cholesterol.
If you have questions about "good" vs. "bad" cholesterol, the significance of triglycerides, or other concerns about fat in your diet, call the Office for Aging at 607.778.2411.


Sources: The New Cholesterol Countdown, The American Dietetic Association and James J. Kenney, Ph.D., RD, FACN.