1. Controlling Your Blood Cholesterol and Triglycerides University of Georgia Cooperative Extension Service

2. What is Blood Cholesterol? A fat-like substance in the blood. Made in the liver and comes from some foods we eat. Too much cholesterol can build up in arteries over time. Can cause heart attacks and strokes. Normal Artery Clogged Artery Cholesterol

3. Do You Know Your Cholesterol Number? High cholesterol rarely has symptoms. Know your cholesterol number! Have a blood test done called the “Lipoprotein Profile”

4. Lipoprotein Profile Includes: Total Cholesterol LDL Cholesterol HDL Cholesterol Triglycerides

5. What is the Recommended Level? The National Cholesterol Education Program recommends… Total Cholesterol = LDL Cholesterol = HDL Cholesterol = Triglycerides = Less than 200 mg/dl Less than 100 mg/dl Women: over 50 Men: over 40 Under 150

6. What Are Some Ways To Control Blood Cholesterol and Triglycerides? Healthy Eating Physical Activity Weight Loss Medication

7. Eating Healthy Choose more fruits, vegetables, and whole grain breads, cereals and pastas. Choose baked, skinless chicken and fish, and low-fat dairy products. Eat less fat –Saturated fat –Trans fatty acids

8. Improving Fats Eat fewer solid fats –Shortening –Stick butter/margarine –Excess fat on meats Substitute liquid or soft fats “Heart-Healthy Fats” Monounsaturated oils –Olive, Canola, Peanut oil

9. Trans Fatty Acids Limit Trans fats –Fried foods, cookies, cakes, crackers, snack foods

10. Dietary Cholesterol Can raise blood cholesterol levels Limit foods high in cholesterol –Liver, organ meats, egg yolks, full-fat dairy products The American Heart Association recommendations? –Less than 300 mg/day –Less than 200 mg/day (with diabetes or heart disease)

11. Triglycerides Limit sugar and refined carbohydrates Eat Fiber (Soluble) –Dried beans, peas, oats, fruits and vegetables

12. Physical Activity Important even as we get older! HDL Cholesterol LDL Cholesterol Lower triglycerides 30 minutes or more on most days. –Moderate activity

13. Weight Management Weight loss can… – LDL – Triglycerides – HDL Just 5 to 10 pounds will help show improvements!!! Be sure to talk with your doctor.

14. Medication Medication needed by some people. Continue with healthy eating and physical activity. Your doctor will help decide the best type of drug.

15. Points to Remember Know your cholesterol and triglyceride numbers! Eat plenty of fruits and vegetables, whole grains, low-fat dairy products, and less fat and cholesterol. Exercise regularly Lose weight if overweight. Talk with your doctor about medicine if lifestyle changes aren’t enough