Cholesterol and Your Health

Mon - Thu, Feb 8 - 11 & Feb 15 - 18
8:00 am - 12:00 pm & 1:00 pm - 3:00 pm
University Health Center

Free for UGA students, $10 for faculty/staff
• Walk-in for blood drawing on above dates
• Results given by appointment
• Results include: Total Cholesterol, HDL/LDL breakdown, Triglycerides
• You must be FASTING

What is Cholesterol?

Cholesterol is a fat like substance produced by our bodies and found only in food of animal origin. Our tissues make three quarters of the cholesterol in our bodies. The rest comes from the foods we eat.

Cholesterol is an essential component for every cell. Vitamin D, bile (need to absorb fats and vitamins A, D, E, and K) and steroid hormones (like estrogen, testosterone, and cortisone), are made from cholesterol.

Cholesterol and Heart Disease

The concern with cholesterol is that if you have too much circulating in your blood your risk of heart disease may be greater. Too much cholesterol can pile up in your blood vessels leading to heart disease. But the total cholesterol measured in your blood is only part of the story. There are different types of cholesterol in our blood.

HDL cholesterol, of High Density Lipoprotein cholesterol is called "good cholesterol". It represents cholesterol, which is leaving the body. More HDL usually means less heart disease.

LDL cholesterol, or Low Density Lipoprotein cholesterol is called "bad cholesterol". High levels of LDL mean that cells have more cholesterol than they can use and no way of reducing the excess in our blood vessels. This can lead to cholesterol deposits in our blood vessels.

For people with blood cholesterol levels between 200 and 240, the ratio of total cholesterol to HDL cholesterol is the best way to predict risk of heart disease. Total cholesterol divided by HDL cholesterol should be less than 3.5. This predicts risk of heart disease 5-6 times better than total cholesterol level.

Understanding Your Cholesterol Screening Results

Understanding Your Cholesterol Screening Results (Adobe pdf)

To discuss a high cholesterol levels result, make an appointment with your physician using OpenCommunicator

If you'd like to discuss specific individual lifestyle and diet changes you can make to reduce your levels, make an appointment with Angie Ruhlen, UHC Nutritionist, by calling the Health Promotion Department at 706-542-8690.

Helpful Links

Cholesterol and Your Health
Cholesterol Screening
Smoking Cessation
10-year risk calculator
American Heart Association
Virtual Fitness Room
FDA, EPA Revise Guidelines on Mercury in Fish

Cholesterol in Food

All foods of animal origin contain cholesterol. The richest source of cholesterol includes egg yolks and organ meats (liver, kidney, brains). Dietary cholesterol can increase your blood cholesterol, especially if you eat a diet high in total fat or saturated fat.

What are Triglycerides?

Triglycerides are a form of fat, coming from food and your liver. Studies have shown that people with high triglyceride levels have an increased risk of heart disease and stroke. An optimal level of triglycerides is below 150mg/dL.

Triglyceride levels are directly influenced by what you eat. Excess calories, especially from sugar and alcohol, are one of the reasons for high triglycerides. Also, having too much saturated fat and not enough fruits and vegetables can increase your levels. Certain medications, weight status and current physical activity can also affect triglyceride levels.

Eating Healthfully to Reduce the Risk of Heart Disease

Many dietary factors influence risk of heart disease. Eating too much fat from any source, or an excess of saturated fat has been found to increase risk of heart disease. Diets high in foods of animal origin (meat and whole milk dairy products) are usually low in fiber and can be high in fat. This type of diet is associated with an increase in risk of heart disease. A diet high in whole grains, vegetables, and fruits will be higher in the fiber, vitamins, and minerals and can lower your risk of heart disease. It will also be lower in fats, particularly saturated fats that can increase blood cholesterol levels.

The following represent a summary of some current research regarding food and nutrients in the prevention and reduction of heart disease risk. It is not intended to replace the advice of a medical provider. The good news is that changing your diet in the ways suggested will also reduce your risk of obesity, diabetes, high blood pressure, and certain cancers, while enhancing your sense of overall well being.

Fiber
Fiber binds bile, preventing cholesterol from being reabsorbed. This in turn reduces total blood cholesterol. The best sources of fiber are beans, peas, fruits, vegetables and whole grains. Americans eat 10 20 grams of fiber a day. Recommended intakes are 25 40 grams per day.

Fish
Eating more fish can reduce the risk of heart disease. The fatty fish which include salmon, sardines, herring, mackerel, trout, and tuna are rich sources of omega 3 fatty acids which have been found to reduce risk of heart disease.

Monounsaturated Fats
These are a type of fat found in olive oil, avocados, canola oil, and most nuts. Countries such as Spain, Italy, and Greece, which consume high amounts of olive oil, have lower rates of heart disease than we do. Replacing saturated fat in the diet with monosaturated fat has been found to reduce blood cholesterol.

Vitamin C
Vitamin C prevents the oxidation of cholesterol, increases the amount of blood cholesterol made into bile, and reduces total blood cholesterol. Rich sources include peppers, broccoli, cantaloupe, citrus fruits, potatoes and sweet potatoes.

Beta Carotene
Beta carotene prevents the oxidation of cholesterol. Supplements are not recommended, but dark green and dark yellow vegetables are good sources of beta carotene. Examples include carrots, sweet potatoes, butternut or acorn squash, broccoli, chard, spinach and all the dark leafy greens as well as peaches, cantaloupe, and apricots.

Written by Laura Brainin Rodriguez R.D., M.S. . MP.H