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Using margarine instead of butter will
help lower my cholesterol.
Wrong. Both margarine and butter are
high in fat, so use both in moderation. From a dietary perspective,
the major factor affecting blood cholesterol is how much saturated
fat is in the food. Reducing your intake of saturated fat is key
to helping control cholesterol. Most soft or liquid margarines have
less saturated fat and are preferable to the stick forms for a heart-healthy
diet. It's best to select trans fat-free margarines. However, eat
all fatty foods
in moderation.
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Thin people don't
have to worry about high cholesterol.
Not so. Overweight people are more likely to have
high cholesterol from eating too many fatty foods, but thin people
should also have their cholesterol checked regularly. Often people
who don't gain weight easily are less aware of how much saturated
fat they eat. Nobody can "eat anything they want" and stay
heart healthy. Have your cholesterol checked regularly regardless
of your weight, exercise habits and diet.
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My doctor hasn't
said anything about my cholesterol, so I don't have to worry.
Not necessarily! Unfortunately, not all physicians
are as proactive about healthy lifestyles as they should be. Your
health is your responsibility. Make sure that you have a blood cholesterol
test and learn how to interpret all the numbers, including HDL (good)
cholesterol, LDL (bad) cholesterol and triglyceride levels. If you're
in a high or borderline-high range, discuss options with your physician.
You may be able to control the levels by eating a diet lower in saturated
fat and cholesterol, getting 30-60 minutes of physical activity on
most days and quitting smoking. If lifestyle changes alone don't work,
your physician may prescribe a cholesterol-lowering medication.
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Since the nutrition
label on my favorite food says there's no cholesterol, I can be sure
that it's a "heart-healthy" choice.
False. Nutrition labels on food are very helpful when choosing heart-healthy
foods, but you need to know what to look for. Many "low-cholesterol"
foods contain high levels of saturated fat or trans fatty acids -
both of which contribute to high blood cholesterol. Even foods that
claim to be "low-fat" may have a higher fat content than
expected. Look for the amount of saturated fat, total fat, cholesterol
and total calories in a serving of the product. Also check
how much a serving is. Often it's smaller than you think. The first
ingredient listed is the one used most in the product, so choose products
where fats and oils appear later in the ingredient listing. The Food
and Drug Administration will require foods to be labeled for trans
fats by 2006. Many manufacturers have already begun doing this. Trans
fats are found in variable amounts in most foods with partially hydrogenated
oils such as baked goods, fried foods and some margarines and dairy
products.
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Since I started taking
medication for my high cholesterol, I don't have to worry about what
I eat.
Not true. Unless your cholesterol is dangerously high, it's best to
try to reduce it by changing your diet. Drug therapy is usually prescribed
for those who - despite adequate dietary changes, regular physical
activity and weight loss - still have elevated levels of cholesterol.
Modern medications have come a long way in helping to control blood
cholesterol levels, but making lifestyle changes along with taking
medication is the best way to help prevent heart disease. Reducing
the amount of saturated fat and cholesterol in your diet and getting
30-60 minutes of exercise on most or all days of the week is recommended,
even if you're taking cholesterol-lowering medication. It's also very
important to take your medication exactly as your doctor has instructed
so it can work most efficiently.
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I recently
read that eggs aren't so bad for your cholesterol after all, so I
guess I can go back to having my two eggs for breakfast every morning.
Not always a good idea. One egg contains about
213 milligrams of dietary cholesterol. That's a lot given that the
daily recommended cholesterol limit is 300 milligrams. An egg a day
can fit within heart-healthy guidelines only if cholesterol from other
sources, such as meats, poultry and dairy products, is limited. For
example, eating one egg for breakfast, drinking two cups of coffee
with one tablespoon of half-and-half each, lunching on four ounces
of lean turkey breast without skin and one tablespoon of mayonnaise,
and having a 6-ounce serving of broiled, short loin porterhouse steak
for dinner would account for about 510 mg of dietary cholesterol that
day - nearly twice the recommended limit. If you're going to eat an
egg every morning, substitute vegetables for some of the meat, or
drink your coffee without half-and-half.
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I'm a woman
so I don't have to worry. High cholesterol is a man's problem.
Think again. Premenopausal women are usually protected
from high LDL (bad) levels of cholesterol, because the female hormone
estrogen tends to raise HDL (good) cholesterol levels. Postmenopausal
women may find that even a heart-healthy diet and regular exercise
aren't enough to keep their cholesterol from rising. If you're approaching
menopause, it's especially important to have your cholesterol checked
and talk with your doctor about your options. Postmenopausal hormone
therapy (PHT, formerly called hormone replacement therapy or HRT)
is not recommended to prevent heart disease and may not be the best
answer for every woman. To read the latest findings on PHT (HRT) and
the American Heart Association's position, use our search tool and
type in hormone therapy.
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You don't
need to have your cholesterol checked until you reach middle age.
False. It's a good idea to start having your
cholesterol checked at an early age. Even children, especially those
in families with a history of heart disease, can have high cholesterol
levels. And evidence exists that these children are at greater risk
for developing heart disease as adults. Lack of exercise, poor dietary
habits and genetics can all affect a child's cholesterol levels.
You're never too young to develop a heart-healthy lifestyle by eating
foods low in saturated fats, getting 30-60 minutes of physical activity
on most or all days, and avoiding tobacco products. Learn more about
safe levels of cholesterol in
children.
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CONTENT SOURCE:
http://www.americanheart.org/presenter.jhtml?identifier=3006030
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