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Keys to Conquering Cholesterol: Do’s & Don’ts for a Healthy Heart
February 2011
Heart disease is a scary thing. In the face of dire risk factor statistics and horror stories about cholesterol, you
can easily get rattled. You might feel overwhelmed by the whole cholesterol question, and feel like you face
uninformed life and death decisions every time you sit down at the table.
But reducing your risk of heart disease is not an impossible task. All is takes is a few simple adjustments.
Your cholesterol level is determined by several factors, including your genetic make up, your diet, and certain
lifestyle choices. You can’t do anything with genes passed down from Grandpa Dave, but you can change your
future with a few new, heart- friendly lifestyle choices.
The list below contains several strategies to help you develop cholesterol-smart, heart-healthy habits. These
nutritional do’s and don’ts won’t have you feeling deprived, or require you to train for a marathon. They will
however, make you heart very happy. And a happy heart is nothing to be afraid of.
DO watch your cholesterol intake. Cholesterol is only found in animal products. Limit your dietary intake of
cholesterol to less than 300mg a day. Not to be confused with your blood cholesterol level goal of <200mg/dl.
DO limit the fat in your diet. A diet rich in fat encourages weight gain and may lead to elevated blood
cholesterol levels. You need less than 20g of saturated fat a day. If you have heart disease men need <15g of
saturated fat and <10g saturated fat daily for women.
DON’T eliminate all fat from your diet. You need some fat in your diet for good health. Fat adds pleasure to
your meal and makes you feel satisfied after the meal. Fat also gives flavor, texture, and moisture to food.
Just because food is fat free it isn’t calorie free. Fat free identifies foods that have <0.3g of fat per serving.
Low fat foods have <3g of fat per serving.
DO choose olive oil and canola oil for salad dressing, sautéing vegetables, cooking and baking. They are rich
in monounsaturated fat, the heart healthy fat. Limit total added fat to 3 tablespoons a day.
DON’T skip seeds and nuts, like almonds, walnuts, pecans, and peanuts. These are high in the healthy
monounsaturated fats. A small handful 3-5 times a week can help prevent heart disease and increase your HDL
(high density lipoprotein, the good cholesterol) levels. Remember “H” for high and happy. You want your good
HDL to be >50mg/dl.
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DON’T overlook complex carbohydrates. Complex carbs are rich in fiber, vitamins and minerals. Choose
more whole grain breads and cereals, pasta, brown rice, and dried beans and peas. Enjoy fruit and vegetables
more often. You need ½ cups of fruit and 2 cups of vegetables daily as a minimum.
DO find more soluble fiber. Soluble fiber may help lower blood cholesterol levels. It is found in oats, rice,
bran, barley, dried peas and beans, and certain fruits like prunes and apples. The goal is 25g of total fiber a day.
Children need their age +5 grams to meet their fiber needs each day.
DON’T overindulge in salt. High blood pressure is associated with a diet high in sodium. Check labels
carefully and watch the amount of salt you use in cooking and at the table. Take away the saltshaker. Adults
only need 2,400mg of salt daily, one fast food packet, or 3 shakes of the saltshaker. Recent studies indicate
children only need 1,500mg daily. The take home message is use salt free seasonings. Be careful salt is
sometimes the first ingredients in lemon pepper, poultry seasonings and etc.
DO cut back on trans fatty acids. Trans fatty acids are formed during the process of hydrogenation, which
makes a fat more saturated and extends its shelf life. Avoid the term "partially hydrogenated vegetable oil" on
the ingredient list of margarines, as well as packaged foods, cookies and crackers.
DON’T forget to go fishing. Fish rich in Omega-3 fatty acids, is good for cholesterol. It is recommended to eat
at least 6-8 ounces of baked or broiled fish each week. Salmon, mackerel, tuna, and halibut are excellent
sources.
OTHER HEART HEALTHY TIPS:
DON’T smoke. Smoking is a major risk factor for heart disease. It decreases your HDL (high density
lipoprotein, the good cholesterol) levels.
DO get moving. Physical activity is an important part of a heart-healthy routine. It can raise your HDL or good
cholesterol, which is desired. Physical activity also helps you control your weight and lower your blood
pressure. Shoot for at least 30 minutes of activity every day for general health. 60-90 minutes 5 days a week is
the goal to promote weight loss. Don’t worry it can be in increments throughout the day.
DO lose weight, if you are overweight. People who maintain a healthful weight (a BMI of 18-24) are not only
less likely to develop heart disease, but also high blood pressure and diabetes. Lose unwanted pounds by eating
a minimum of 200 fewer calories daily and increasing your physical activity on a regular basis.
DON’T forget to know your numbers. Get your blood cholesterol levels checked yearly! The goal is <200mg/dl
for total cholesterol, <150mg/dl for triglycerides, >50 for HDL, and <100mg/dl for LDL.
Ask the R.D. for free!
Coordinated School Health is excited to offer free nutrition
advice from a registered dietician and licensed nutritionist for
school employees.
Contact Dee Harwell, MS, RD, LDN at [email protected]