Watching Your Cholesterol

By: Dr. Yeny Andrade, M.D.

Watching Your Cholesterol

People usually think of cholesterol as a very negative part of life. We tend to associate cholesterol with heart attacks and strokes. Oftentimes, this is true. However, cholesterol is also an important part of a healthy body. LDL cholesterol is what we refer to as the “bad” cholesterol. Too much of it can build up in the walls of the arteries. If these become clogged, your risk of heart attack and stroke increases. Your target LDL level is determined by your doctor, depending on your risk factors. A good level can range from 70-130. HDL cholesterol is what we refer to as the “good” cholesterol. Experts think that it carries cholesterol away from your arteries, thereby decreasing your chance of a heart attack. For men, a level of 40 or greater is recommended. Women require a level of 50 or greater. People get high cholesterol levels through various ways. Your body makes cholesterol, but you can also get it from the food you eat. The American Heart Association (AHA) recommends that you ingest less than 300mg of cholesterol per day. For those patients who already have heart disease, 200mg per day or less are recommended. Daily exercise is also instrumental in improving your HDL and lowering your LDL cholesterol levels. The AHA also recommends limiting meat, fish and poultry intake to no more than 6 ounces per day. Always choose baked, broiled, grilled or boiled cooking methods. When possible, try to choose meatless meals. Some suggestions include eggplant, Portobello mushrooms and whole-grain pastas. Seafood is also a healthy option, which is low in saturated fat. The AHA recommends eating seafood at least twice a week. You should choose fat-free and low-fat dairy products when possible. Try to avoid egg yolks and saturated fats. When cooking with oil, choose liquid oils instead of butter or margarine. Even vegetables can be unhealthy if cooked with too much oil. It is much better to steam them or to use vegetable oil spray. Below you will find a healthy, yet delicious recipe that you can add to your dinner menu