Keeping Count Of Cholesterol

by: Susan Yara

Maintaining a healthy weight is an essential aspect of getting your
heart in shape. According to the Centers for Disease Control, the two
leading causes of death in the U.S. are heart disease and obesity, and
the two are clearly linked.

Fortunately, reducing the risk of heart- or obesity-related
illness--and death--is often as easy as improving one's diet. But that
means more than just loading up on fruits and veggies and cutting down
on fat. All that sermonizing about watching your cholesterol, which
was easy to ignore in your 20s, is now suddenly beginning to make a
lot more sense. And if you aren't familiar with your cholesterol level
by now, find out what it is and always be aware of it.

"Cholesterol is a type of fat molecule that's found in blood," says
Dana Ellis, a dietitian at UCLA Medical Center. "When you go to the
doctor to get blood tests, they check for HDL, LDL and total
cholesterol."

HDL (High Density Lipoproteins) are healthy cholesterol that should be
at high levels in the body--55 or greater for women and 45 or greater
for men--whereas LDL (Low Density Lipoproteins) are bad and should be
kept at levels under 100. Added together, the HDL and LDL levels equal
one's total cholesterol, which generally should be low. "Your levels
of cholesterol may help indicate your risk for developing heart
disease or stroke. By knowing your levels, you can make proper
adjustments in your lifestyle and eating habits," says Ellis.

The healthiest diet is one low in saturated fats and high in
antioxidants. Limit saturated trans-fats, like cheese, butter and
fatty meats, and have about three tablespoons per day of healthy
fats--preferably the monounsaturated kind that are high in omega-3s,
like olive oil and fish oils. It's recommended that a person eat fish,
especially cold-water varieties like salmon and tuna, twice per week,
because their omega-3 content is high and potentially helpful to the
heart. Other good fats come from canola oil, flax seed oil and nuts.

According to Elisabetta Politi, dietitian and nutrition manager at the
Duke University Diet and Fitness Center, the best cuisine to mimic is
that of the Mediterranean. "They have lower rates of heart disease,
yet the quantity of food they eat is the same. They just eat better
quality." The food tastes pretty good too.

Mediterranean cuisine contains less protein, but more olive oil,
fruits, vegetables and grains, which provide a combination of
nutrients and antioxidants. Antioxidants have been shown to help ward
off disease and can be found in high levels in berries. Having a glass
of wine each day--everything in moderation--can provide a good dose of
antioxidants as well.

Above all, remember that no matter how healthy a food is, don't
overeat. The key is weight maintenance and lowering total cholesterol.
And while nutrition is a major component of this, don't forget that
exercise is also essential.

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From: http://www.forbes.com/2005/10/19/cholesterol-health-heart-cx_sy_1020htow_ls.html?partner=lifestyle_newsletter