CD-ROM Today (UK) (Spanish) 15/CDRT.iso/dp/0175/01755.txt

Text File | 1994-01-17 | 13KB | 211 lines

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$Title{Cholesterol Control:  A Lifetime Plan, part II}
$Subject{Cholesterol high blood pressure pressures heart disease diseases
Cigarette smoking diet dietary dieting dieter dieters diets animals fats fat
blocked arteries artery LIPOPROTEINS LIPOPROTEIN low-density high-density very
LDL HDL VLDL SATURATED UNSATURATED MONOUNSATURATED POLYUNSATURATED OMEGA-3
HYDROGENATED Cigarettes smoke circulatory system intermediate-density IDL}
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How Cholesterol Levels Affect the Arteries*0002701.scf
HDL Transports Cholesterol Back to the Liver*0002702.scf
Exercise Increses HDL*0002703.scf
Exercise Lowers Triglycerides and Raises HDL*0003203.scf
The Effects of Smoking*0007301.scf
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Copyright (c) 1991-92,1993   Tribune Media Services, Inc.


Health Update

by Dr. Allan Bruckheim

Cholesterol Control:  A Lifetime Plan, part II


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DIETARY FATS:  THE GOOD, THE BAD, AND THE UGLY

     The kinds and amounts of fats you eat can have a greater impact on your
blood cholesterol than any single other factor.  To add to the confusion,
there are three different kinds of dietary fats.  Cholesterol and saturated
fats (those that are solid at room temperature) increase blood cholesterol.
Certain unsaturated fats may help lower blood cholesterol levels by helping
rid your body of LDL cholesterol.
     CHOLESTEROL:  Like humans, other animals also produce cholesterol.  It is
heavily concentrated in egg yolks and organ meats like liver, and it is also
found in meat, milk and other dairy products, poultry and seafood.  Only
animal products contain cholesterol.  It does not occur naturally in fruits,
grains or vegetables, although nonmeat and nondairy products can contain high
levels of fat.  Prepared foods, such as crackers or bakery goods, may contain
high-cholesterol ingredients, such as lard, eggs or butter.
     SATURATED FATS:  Cutting back on saturated fats is the single most
important dietary change you can make to lower your blood cholesterol levels.
The liver converts saturated fats from your diet into LDL ("bad" cholesterol).
These fats raise your blood cholesterol more than anything else in your diet.
One exception is stearic acid, contained in some low-fat spreads.  This fat is
technically saturated, but it does not appear to raise cholesterol levels in
the blood.
     Foods that are high in cholesterol also tend to be high in saturated fat.
Meat, butter, cheese, whole milk, cream and ice cream are high in both
saturated fats and cholesterol, for example.  Saturated fat also "hides" in
certain vegetable products.  Coconut oil, cocoa butter (found in chocolate),
palm kernel oil and palm oil are high in saturated fat.  These "tropical"
vegetable oils are used in many commercially prepared foods, including
cereals, baked goods (such as, breads, crackers, cakes and cookies), candies,
snacks, nondairy creamers and whipped dessert toppings.
     Many manufacturers are replacing high-saturated-fat tropical oils with
healthier alternatives.  Check labels carefully when you shop to be sure the
food is low in saturated fats--not just cholesterol.  For example, nondairy
creamers made with tropical oils may have more saturated fat than the dairy
product they replace.
     UNSATURATED FATS:  You should substitute unsaturated fats for saturated
fats whenever possible.  Unsaturated fats can help to lower your blood
cholesterol levels.  There are two types of unsaturated fat:  polyunsaturated
and monounsaturated
     MONOUNSATURATED FATS:  Olives, canola (rapeseed), peanuts and avocados
contain oils that are high in monounsaturated fats.  Several scientific
studies suggest that monounsaturated oils like olive oil lower LDL (or "bad")
cholesterol without lowering HDL (or "good") cholesterol.
     POLYUNSATURATED FATS:  This is the oil predominantly found in corn,
soybean, safflower, sunflower, sesame and cottonseed oils.  Foods containing
these oils are healthier than their saturated alternatives:  for example, corn
oil margarine instead of butter.
     OMEGA-3 FATTY ACID:  A special type of polyunsaturated fat, omega-3 fatty
acid, is found in fish, especially salmon and mackerel.  There has been a lot
of publicity that omega-3 fatty acid can protect you from heart disease.  The
scientific research is not yet conclusive, and large quantities of omega-3
fatty acids can be harmful.  Most doctors recommend that you put fish fat in
your diet by eating fish in its natural form, rather than by taking omega-3
fatty acid supplements.
     HYDROGENATED FATS:  Hydrogenation is a chemical process that makes
unsaturated fat more solid at room temperature.  Shortenings and margarines
are made of partially or totally hydrogenated fats--for example, hydrogenation
changes corn oil into corn margarine.  The problem is that hydrogenation
converts heart-healthy unsaturated fat into its heart-harmful saturated
counterpart.
     When buying margarine, look for products that list liquid oil or stearic
acid instead of hydrogenated oil as the first ingredient.
Partially-hydrogenated fats are preferable to completely hydrogenated ones.
Tub margarines are usually the best bet, but check the list of ingredients to
be sure.


EATING YOUR WAY TO A HEALTHY HEART

     The average American eats much more fat than the body needs to function.
We need only one to two teaspoons of fat a day, but most of us eat six to
eight teaspoons' worth.  Most people get between 40 percent and 45 percent of
their total daily calories from fat.  Ideally, according to nutrition experts,
you should limit total fat intake to 30 percent of your total daily calories,
with no more than 10 percent coming from saturated fat.  A bonus of a low-fat
diet is that it will help you cut calories as well.  Foods that are high in
fat are also high in calories, because fats have twice as many calories as do
either carbohydrates or proteins.
     CUT BACK ON FAT:  Eating saturated fat raises your cholesterol level more
than twice as much as does eating cholesterol itself.  This is probably
because saturated fat stimulates your body to produce more cholesterol.
Keeping track of the different kinds of fat can be confusing.  At first, just
concentrate on reducing the total amount of fat in your diet.
     EAT NUTRITIOUS, HIGH-FIBER FOODS:  You should also eat plenty of foods
that are high in complex carbohydrates, like cereals, whole grains, fruits,
and vegetables.  These foods provide you with important nutrients and they are
rich in dietary (soluble) fiber.  Dietary fiber can bind to and remove some of
the fat and cholesterol in your system.  A word of caution:  suddenly
increasing your fiber intake can cause digestive problems, including bloating
and gas, so add new fiber to your diet gradually.
     PREPARE FOODS HEALTHILY:  Even heart-healthy foods can be made less
healthy if they're improperly prepared.  Bake, broil, poach, steam or
microwave food instead of cooking it with oil, butter or cream.  Herbs and
spices, lemon juice, wine, low-fat yogurt, crushed tomatoes, and orange or
pineapple juice are just a few of the flavorings that can impart delicious,
nongreasy flavors to a variety of meats and vegetables.

TIPS TO MAKE YOUR DIET SUCCEED

     It's not easy to change ingrained eating habits.  Here are some tips on
making changes that you can live with.
     Make changes gradually instead of making drastic overnight changes that
will be hard to follow.  Instead, try changing one aspect of your diet at a
time.  For example, you might start by switching from whole milk to low-fat
dairy products.  The next step might be to substitute fish and poultry for red
meat, or to change your usual breakfast of bacon and eggs to cereal and fresh
fruit.
     Plan your meals and snacks ahead of time, and shop wisely.  Keep your
kitchen stocked with tasty low-fat foods so it's easy for you to follow your
diet plan.  Avoid buying foods you can't resist that aren't on your diet.  If
another member of the family insists on them, keep them in a separate cabinet
where they'll be "off limits" to you.
     Eat a well-balanced diet.  A wholesome diet means eating something from
each of the four food groups.  Many people think that a cholesterol-lowering
diet means they should cut out all dairy and meat products.  The problem is
that the calcium and protein these foods contain are vital to your health.
Instead of eliminating them, opt for small portions and low-fat forms.  For
example, use low-fat yogurt instead of sour cream, or a small broiled pork
chop instead of a big plate of spare ribs.
     Don't completely deprive yourself of the fatty foods you love, just limit
their intake.  Half a cookie tastes as good as two.  Budget your saturated fat
calories for the day so you can make choices about how to use them.  For
example, skip the grilled cheese sandwich for lunch and enjoy a bowl of ice
cream after dinner.
     When you eat out, look for low-fat dishes prepared the way you would cook
them at home--that is, baked, broiled, or poached.  Ask if the food comes with
a sauce--if it does, ask to have it served on the side.  Even if the menu Says
"no substitutions," most restaurants will give you skim milk instead of cream
for your coffee, cole slaw instead of french fries, and so forth.
     Get smart about nutrition.  Your doctor may have materials about a
low-fat diet, and your local library will have books on nutrition and health.
Local organizations such as the American Heart Association or your county
health department can also suggest sources of reliable information.
     Don't cheat on saturated fats.  An occasional indulgence won't hurt if
you stay within your total allowance, but regular excesses will do damage. You
may be able to fool yourself that you're staying within your limit, but you
won't be able to fool your blood cholesterol level.

THE LIFETIME APPROACH TO CHOLESTEROL CONTROL

     Effective cholesterol control requires lifestyle changes that you adopt
not just temporarily but for a lifetime.  The lifetime plan for a healthy
heart includes exercise, weight loss, stress control, and a diet that is low
in total fat and cholesterol and high in fiber and vital nutrients.  This plan
can be followed by every member of your family.  Healthier eating habits will
not only lead to healthier hearts but also protect you and your family against
cancer and other nutritionally related diseases.
     Besides cutting back on saturated fats and cholesterol, make sure you get
aerobic exercise on a regular basis.  Quit smoking and lose weight if you need
to.  Make these lifestyle changes gradually, one step at a time.  Don't try to
give up cigarettes, cut back on cholesterol and start an aerobic exercise
program all at once.  The goal is to make permanent changes that last a
lifetime.  An occasional taste of a favorite high-fat or high-cholesterol food
won't raise your blood cholesterol levels, but slipping back into your old
patterns will.
     The lifetime approach to cholesterol control also requires regular
monitoring of your blood cholesterol levels.  Everyone over age 20 should have
their cholesterol level checked; children's levels should be checked if either
parent has a genetic tendency toward high blood cholesterol.  If your blood
cholesterol levels are desirable, continue a good diet to prevent them from
rising, and have your cholesterol retested within five years.  If the levels
are borderline, start a cholesterol-lowering diet and have your levels
retested within one year.  If your levels are high, or if you have any
additional risk factors for coronary heart disease, your physician or other
health-care professional can advise you about an individualized program of
follow-up treatment based on your particular needs.

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     This booklet has been researched by Margot Embree Fisher, with Dr. Robert
DeMarco serving as contributing editor and medical consultant.  Though all the
information contained in this booklet is up to date as we go to press,
research in this field is ongoing.  Your physician is your first line of
defense against any disease and should be consulted for the answers to the
special questions that concern you individually.

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The material contained here is "FOR INFORMATION ONLY" and should not replace
the counsel and advice of your personal physician.  Promptly consulting your
doctor is the best path to a quick and successful resolution of any medical
problem.