Tips on lowering your cholesterol

Carrie Skogsberg: The word "cholesterol" can sound like a dirty word - but did you know that cholesterol itself isn't actually bad? In fact, it's just one of the substances created and used by our bodies to keep us healthy. Some of it is created naturally, and some comes from the foods we eat. These are some tips on how to manage cholesterol for optimal heart health.

What is cholesterol?

There are two types of cholesterol. HDL (the "good" kind) and LDL (the "bad" kind). Too much of one type - or not enough of the other - can put you at risk for heart disease or stroke. Too much LDL cholesterol can clog arteries. Many people are prone to high LDL cholesterol because of a family history that causes them to make too much. HDL cholesterol keeps LDL from clogging the arteries.

About 75 percent of blood cholesterol is created by the liver, and the other 25 percent comes from foods. It is only found in animal products.

How can I lower my cholesterol?

The American Heart Association recommends eating healthy foods, losing weight if you need to and being physically active to naturally lower cholesterol. Sometimes these actions aren't enough - a person might have to take medication and follow a plan set up by a doctor.

If you are trying to implement a low-cholesterol diet, try these foods:

• A variety of fruits and vegetables.
• Grain products such as bread, cereal, rice and past, including whole grains.
• Fat-free and low-fat milk products.
• Lean meats and poultry without skin.
• Fatty fish - baked or grilled.
• Beans and peas.
• Nuts and seeds in limited amounts.
• Unsaturated vegetable oils like canola, corn, olive, safflower and soybean (but a limited amount of margarines and breads made from them).

Individuals looking to lower cholesterol should limit the following foods:

• Whole milk, cream and ice cream.
• Butter, egg yolks and cheese - and foods made with them.
• High-fat processed meats like sausage, bologna, salami and hot dogs.
• Fatty meats that aren't trimmed.
• Duck and goose meat (raised for market).
• Bakery goods made with egg yolks and saturated fats.
• Saturated oils like coconut oil, palm oil and palm kernel oil.
• Solid fats like shortening, partially hydrogenated margarine and lard.
• Fried foods.

Cooking tips for low-cholesterol diets

• Use a rack to drain off fat when you broil, roast or bake.
• Don't baste with drippings. Use wine, fruit juice or marinade.
• Broil or grill instead of pan-frying.
• Cut off all visible fat from meat before cooking, and take all skin off poultry pieces.
• Use a vegetable oil spray to brown or sauté foods.
• Serve smaller portions of high-fat dishes, and larger portions of side dishes such as pasta, rice, beans and vegetables.
• Make recipes or egg dishes with egg whites or egg substitutes.
• Instead of regular cheese, use low-fat cottage cheese, part-skim milk mozzarella and other fat-free or low-fat cheeses.

The best way to find a plan that works for you is to consult with your doctor and have your levels checked. Your doctor can provide the most tailored approach to lowering your LDL cholesterol levels and getting you on track to a healthy heart!

For recipes and tips on lowering cholesterol and other risk factors of heart disease, log on to www.heart.org.

Carrie Skogsberg is a communications director for the American Heart Association.