Lipids Don't Lie

Have you ever had your lipid levels checked?  What exactly are lipid levels you ask?  Lipids are found as cholesterol and triglycerides in our body.  Cholesterol is a necessary fat that our body uses to keep us healthy.  About 75% of our blood cholesterol is made by our body and the remaining comes from animal foods we eat.  Cholesterol is divided into HDL and LDL:

• HDL is considered the “good” cholesterol and healthy levels have been shown to reduce risk for heart attack and stroke.  Exercise is a great way to lower your HDL
• LDL is known as the “bad” cholesterol and too much of it can clog arteries and increase your risk of heart attack and stroke.

Triglycerides on the other hand come from foods we eat and are stored as fat in our bodies from eating too many calories.  Having high levels of triglycerides is also unhealthy and can lead to cardiovascular disease. 

While you may think you are in good health, it is important to get your lipids levels checked at your annual physical exam.  You may have high levels without even knowing it because symptoms can be silent. 

So what can you do to keep your cholesterol and triglyceride levels healthy?

·    Reduce saturated fat (whole milk, cheese, ice cream) trans fat (commercially baked goods) and cholesterol

·         Eat fruits, vegetables which are high in fiber

·         Eat low fat dairy products

·         Exercise at least 30 minutes a day 5 or more days per week

·         Substitute olive or canola oil for margarine, butter, shortening and lard when cooking

·         Try to eat fish like salmon, trout or mackerel at least 2 times a week to increase the Omega-3 content of your diet

·         Start your day with oatmeal.

·         Try a cholesterol-free egg substitute instead of whole eggs

·         Substitute regular pasta and white breads with whole grain versions

·         Reach for spices -- either while cooking or at the table. Liven up your dishes with oregano, basil, parsley, rosemary, thyme, cilantro, coriander, or cumin

Source:  American Heart Association www.heart.org 3/7/13

Karina Gomez, Ingrid Hill, and Kristan Stewart

Dietetic Interns and Graduate Students at Georgia State University