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Cut Your Cholesterol and Reduce Your Risk of Heart Disease

© Gretchen Malik

One of every three women will develop heart disease at some point. But whether you have heart disease or not, you can reduce your risk for a heart attack and/or stroke by lowering your blood cholesterol level. So what exactly is cholesterol? Cholesterol is a waxy substance produced by your liver. Your body uses it to insulate nerves, make cell membranes, and produce certain hormones. Your body automatically makes all the cholesterol it needs. But when we begin adding extra cholesterol, the excess in the bloodstream can form plaque on the artery walls, making the arteries thicker and less flexible, slowing down or blocking blood flow to your heart.

So, what are your cholesterol numbers? The American Heart Association recommends getting a cholesterol test every five years. In adults, a total cholesterol level of 200 to 239 milligrams per deciliter (mg/dL) is considered "borderline high;" 240 or higher is considered "high." The total cholesterol includes levels of "bad" cholesterol (low-density lipoprotein or LDL), which contributes to artery-blocking plaque. The more LDL-cholesterol you have, the greater your risk of heart disease. An LDL level of less than 130 mg/dL is deemed desirable; 130 to 159 mg/dL is considered "borderline high;" 160 mg/dL and above is considered "high." If you already have heart disease, you should aim for an LDL of less than 130 mg/dL.

The "good" cholesterol (high-density lipoprotein or HDL) helps protect the heart by carrying cholesterol back to the liver, where it is excreted. An HDL level of 35 mg/dL and above is considered desirable. The higher the better.

Triglycerides are another type of blood fat. Levels of 200 mg/dL and above are considered high by some doctors while other doctors believe anything above 100 is risky.

What can you do to cut your cholesterol? Here are some healthy ways:

1. Cut saturated fat by trimming the fat from meats and chicken, drinking skim or one percent milk and eat low fat yogurts and cheeses.
2. Use margarine made with unsaturated fat.
3. Substitute egg whites for whole eggs.
4. Choose high fiber foods.
5. Eat five servings of fruits and vegetables.
6. Try to add soy to your diet. It contains compounds called isoflavones that help reduce cholesterol.
7. Maintain a healthy weight.
8. Exercise three days a week for thirty minutes. Remember to consult your physician before you begin an exercise program.
9. Quit smoking. Smoking narrows the arteries, raising the danger of any blockage caused by cholesterol accumulations.
10. Ask your doctor about B vitamins. Folic acid, B6 and B12 lower levels of homocysteine, an amino acid that may contribute to the clogging of arteries.

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