Cholesterol describes the fatty substance contained in the cells of the body. Although needed for certain body functions, too much cholesterol remains in the bloodstream where it can clog the arteries, restrict the flow of blood and cause stress on the heart. The American Heart Association strives to educate people about heart disease and how to control risk factors such as high cholesterol.
High Cholesterol
Since high cholesterol on its own doesn't cause physical symptoms until the damage is done, most people fail to realize they suffer from high cholesterol. Because high cholesterol increases the risk of heart disease, obtaining a cholesterol screening can help keep the heart and blood vessels healthy. Doctors recommend keeping total blood cholesterol levels below 200 mg/dL. The total cholesterol reading consists of both the LDL, or "bad" cholesterol, and the HDL, or "good" cholesterol. Because LDL cholesterol accumulates in the blood vessels, keeping levels under 100 mg/dL provides optimal health, according to the National Heart Lung and Blood Institute, while levels over 130 mg/dL can contribute to heart disease.
Risk Factors
To lower cholesterol levels, the patient must commit to making lifestyle changes. Many risk factors contribute to high cholesterol, including excessive alcohol intake, smoking and a lack of physical activity. Although eliminating alcohol and smoking and increasing exercise help lower cholesterol, because approximately 25 percent of the cholesterol in the body comes from foods, dietary changes make a big impact. To lower blood cholesterol levels, the patient must change his eating habits to follow a diet low in fat, according to the American Heart Association.
Knowing the Fats
Although the American Heart Association suggests eating a heart-healthy diet low in fat, not all types of fat cause LDL levels to rise. Monounsaturated and polyunsaturated fats fail to increase LDL levels and may even help lower LDL cholesterol. Saturated fats and trans fats -- fats transformed from unsaturated fat into saturated fat by processing with hydrogen, which helps prolong shelf life -- both contribute to higher levels of LDL cholesterol, so should only be consumed in small amounts.
Recommended Fat Intake
The American Heart Association's Nutrition Committee advises limiting the total fat intake to 25 percent to 35 percent of total calories. Saturated fat intake should remain low, contributing 7 percent or less of the daily calories. Total trans fat intake should remain less than 1 percent of the total calories per day. Remaining fat intake should come from healthy monounsaturated and polyunsaturated fats from foods such as nuts, seeds, vegetable oils and fish.
DASH Diet
DASH -- Dietary Approaches to Stop Hypertension -- provides a lifetime eating plan supported by the National Institutes of Health, the National Heart Lung and Blood Institute and the U.S. Department of Health and Human Services. Although created to help patients with high blood pressure lower their blood pressure, this diet also lowers LDL cholesterol. The American Heart Association supports following the DASH diet to lower the overall risk of heart disease. The DASH diet emphasizes eating plenty of fruits and vegetables with whole grain foods while limiting the intake of saturated fats, trans fats and added sugars.
