Blood
Cholesterol
Why
Blood Cholesterol Matters
Blood cholesterol plays an important part in deciding a person's
chance or risk of getting coronary heart disease (CHD). The higher your
blood cholesterol level, the greater your risk. That's why high blood
cholesterol is called a risk factor for heart disease. Did you know that
heart disease is the number one killer of men and of women in the United
States? About a half million people die each year from heart attacks
caused by CHD. Altogether 1.25 million heart attacks occur each year in
the United States. Even if your blood cholesterol level is close to the
desirable range, you can lower it and reduce your risk of getting heart
disease. Eating in a heart-healthy way, being physically active, and
losing weight if you are overweight are things everyone can do to help
lower their levels.
The Blood Cholesterol — Heart Disease Connection
When you have too much cholesterol in your blood, the excess builds
up on the walls of the arteries that carry blood to the heart. This
buildup is called "atherosclerosis" or "hardening of the
arteries." It narrows the arteries and can slow down or block blood
flow to the heart. With less blood, the heart gets less oxygen. With not
enough oxygen to the heart, there may be chest pain ("angina"
or "angina pectoris"), heart attack ("myocardial
infarction"), or even death. Cholesterol buildup is the most common
cause of heart disease, and it happens so slowly that you are not even
aware of it. The higher your blood cholesterol, the greater your chance
of this buildup.
Other Risk Factors for Heart Disease
A high blood cholesterol level is not the only thing that increases
your chance of getting heart disease. Here is a list of known risk
factors:
FACTORS YOU CAN DO SOMETHING ABOUT
- Cigarette smoking
- High blood cholesterol (high total and LDL-cholesterol)
- Low HDL-cholesterol
- High blood pressure
- Diabetes
- Obesity/overweight
- Physical inactivity
FACTORS YOU CANNOT CONTROL
- Age:
45 years or older for men
55 years or older for women
- Family history of early heart disease (heart attack or sudden
death):
Father or brother stricken before the age of 55
Mother or sister stricken before the age of 65
The more risk factors you have, the greater your chance of heart
disease. Fortunately, most of these risk factors are things you can do
something about.
Benefits of Lowering Blood Cholesterol?
Almost everyone can benefit from lowering his or her blood
cholesterol. Lowering cholesterol slows the fatty buildup in the
arteries, and in some cases can help reduce the buildup already there.
And, if you have two or more other risk factors for heart disease or
already have heart disease, you have a great deal to gain from lowering
your high blood cholesterol. In this case, lowering your level may
greatly reduce your risk of any more heart problems. Many Americans have
had success in lowering their blood cholesterol levels. From 1978 to
1990, the average blood cholesterol level in the U.S. dropped from 213
mg/dL to 205 mg/dL.
Cholesterol — In Your Blood, In Your Diet
Cholesterol is a waxy substance found in all parts of your body. It
helps make cell membranes, some hormones, and vitamin D. Cholesterol
comes from two sources: your body and the foods you eat. Blood
cholesterol is made in your liver. Your liver makes all the cholesterol
your body needs. Dietary cholesterol comes from animal foods like meats,
whole milk dairy foods, egg yolks, poultry, and fish. Eating too much
dietary cholesterol can make your blood cholesterol go up. Foods from
plants, like vegetables, fruits, grains, and cereals, do not have any
dietary cholesterol.
LDL and HDL Cholesterol
Just like oil and water, cholesterol and blood do not mix. So, for
cholesterol to travel through your blood, it is coated with a layer of
protein to make a "lipoprotein." Two lipoproteins you may have
heard about are low-density lipoprotein (LDL) and high density
lipoprotein (HDL). LDL-cholesterol carries most of the cholesterol in
the blood. Remember, when too much LDL-cholesterol is in the blood, it
can lead to cholesterol buildup in the arteries. That is why LDL-cholesterol
is called the "bad" cholesterol. HDL-cholesterol helps remove
cholesterol from the blood and helps prevent the fatty buildup. So HDL-cholesterol
is called the "good" cholesterol.
Things That Affect Blood Cholesterol
Your blood cholesterol level is influenced by many factors. These
include:
What you eat — High intake of saturated fat, dietary
cholesterol, and excess calories leading to overweight can increase
blood cholesterol levels. Americans eat an average of 12 percent of
their calories from saturated fat, and 34 percent of their calories from
total fat. These intakes are higher than what is recommended for the
health of your heart. The average daily intake of dietary cholesterol is
220-260 mg for women and 360 mg for men.
Overweight — Being overweight can make your LDL-cholesterol
level go up and your HDL-cholesterol level go down.
Physical activity — Increased physical activity lowers LDL-cholesterol
and raises HDL-cholesterol levels.
Heredity--Your genes partly influence how your body makes and
handles cholesterol.
Age and Sex — Blood cholesterol levels in both men and women
begin to go up around age 20. Women before menopause have levels that
are lower than men of the same age. After menopause, a woman's LDL-cholesterol
level goes up--and so her risk for heart disease increases.
Have Your Blood Cholesterol Checked
All adults age 20 and over should have their blood cholesterol (also
called "total" blood cholesterol) checked at least once every
5 years. If an accurate HDL-cholesterol measurement is available, HDL
should be checked at the same time. If you do not know your total and
HDL levels, ask your doctor to measure them at your next visit. Total
and HDL-cholesterol measurements require a blood sample that is taken
from your arm or finger.
You do not have to fast for this test. If you have had your total and
HDL-cholesterol checked, check the chart to see how they measure up.
Blood cholesterol levels of under 200 mg/dL are called
"desirable" and put you at lower risk for heart disease. Any
cholesterol level of 200 mg/dL or more increases your risk; over half
the adults in the United States have levels of 200 mg/dL or greater.
Levels between 200 and 239 mg/dL are "borderline-high." A
level of 240 mg/dL or greater is "high" blood cholesterol. A
person with this level has more than twice the risk of heart disease
compared to someone whose cholesterol is 200 mg/dL.
About one out of every five American adults has a high blood
cholesterol level of 240 mg/dL or greater. Unlike total cholesterol, the
lower your HDL, the higher your risk for heart disease. An HDL level
less than 35 mg/dL increases your risk for heart disease. The higher
your HDL level, the better. In certain cases, it may be necessary to
have your LDL-cholesterol checked, too, because it is a better predictor
of heart disease risk than your total blood cholesterol. You will need
to fast. That means you can have nothing to eat or drink but water,
coffee, or tea, with no cream or sugar, for 9 to 12 hours before the
test. If your doctor has checked your LDL level, use the chart below to
see how it measures up.
LDL-CHOLESTEROL CATEGORIES
Less than 130 mg/dL Desirable
130 to 159 mg/dL Borderline-High Risk
160 mg/dL and above High Risk
Note: These categories apply to adults age 20 and above.
If your LDL-cholesterol level is high or borderline-high and you have
other risk factors for heart disease, you will probably need to be on a
specific treatment program. Following an eating plan low in saturated
fat and cholesterol and increasing your physical activity is usually the
first and main step of treatment. Some people will also need to take
medicine.
Guidelines For Heart-Healthy Living
Whatever your blood cholesterol level, you can make changes to help
lower it or keep it low and reduce your risk for heart disease. These
are guidelines for heart-healthy living that the whole family (including
children ages 2 and above) can follow:
Choose foods low in saturated fat.
All foods that contain fat are made up of a mixture of saturated and
unsaturated fats. Saturated fat raises your blood cholesterol level more
than anything else you eat. The best way to reduce blood cholesterol is
to choose foods lower in saturated fat. One way to help your family do
this is by choosing foods such as fruits, vegetables, and whole
grains--foods naturally low in total fat and high in starch and fiber.
Choose foods low in total fat.
Since many foods high in total fat are also high in saturated fat,
eating foods low in total fat will help your family eat less saturated
fat. When you do eat fat, substitute unsaturated fat--either
polyunsaturated or monounsaturated--for saturated fat. Fat is a rich
source of calories, so eating foods low in fat will also help you eat
fewer calories. Eating fewer calories can help you lose weight — and,
if you are overweight, losing weight is an important part of lowering
your blood cholesterol.
Choose foods high in starch and fiber.
Foods high in starch and fiber are excellent substitutes for foods high
in saturated fat. These foods — breads, cereals, pasta, grains,
fruits, and vegetables — are low in saturated fat and cholesterol.
They are also lower in calories than foods that are high in fat. But
limit fatty toppings and spreads like butter and sauces made with cream
and whole milk dairy products. Foods high in starch and fiber are also
good sources of vitamins and minerals. When eaten as part of a diet low
in saturated fat and cholesterol, foods with soluble fiber — like oat
and barley bran and dry peas and beans — may help to lower blood
cholesterol.
Choose foods low in cholesterol
Remember, dietary cholesterol can raise blood cholesterol, although
usually not as much as saturated fat. So it's important for your family
to choose foods low in dietary cholesterol. Dietary cholesterol is found
only in foods that come from animals. And even if an animal food is low
in saturated fat, it may be high in cholesterol; for instance, organ
meats like liver and egg yolks are low in saturated fat but high in
cholesterol. Egg whites and foods from plant sources do not have
cholesterol.
Be more physically active
Being physically active helps improve blood cholesterol levels: it can
raise HDL and lower LDL. Being more active also can help you lose
weight, lower your blood pressure, improve the fitness of your heart and
blood vessels, and reduce stress. And being active together is great for
the entire family.
Maintain a healthy weight, and lose weight if you are overweight.
People who are overweight tend to have higher blood cholesterol levels
than people of a healthy weight. Overweight adults with an
"apple" shape — bigger (pot) belly — tend to have a higher
risk for heart disease than those with a "pear" shape —
bigger hips and thighs. Whatever your body shape, when you cut the fat
in your diet, you cut down on the richest source of calories. A family
eating pattern high in starch and fiber instead of fat is a good way to
help control weight. Do not go on crash diets that are very low in
calories since they can be harmful to your health. If you are
overweight, losing even a little weight can help to lower LDL-cholesterol
and raise HDL-cholesterol.
Making The Guidelines Work
Look at how your family eats now and begin to plan. You don't have to
cut out all high saturated fat, high cholesterol foods. Just substitute
one or two low saturated fat or low cholesterol foods each day, and soon
you will reach your goal of heart-healthy eating for you and your
family. By making the changes slowly, you are more likely to stick with
your new eating plan. Choose heart-healthy foods from different food
groups — meat, poultry, fish, and shellfish; dairy foods; eggs; fruits
and vegetables; breads, cereals, pasta, rice and other grains, and dry
peas and beans; fats and oils; and sweets and snacks. Choose the number
and size of portions to help you reach and stay at your desirable
weight. Eating a variety of foods each day will help your whole family
get the nutrients you need. Use these tips to choose foods low in
saturated fat and cholesterol.
MEAT, POULTRY, FISH AND SHELLFISH
Buying tips:
Choose lean cuts of meat. Choose fish and skinless poultry more
often; they are generally lower in saturated fat than meat. Eat moderate
portions — no more than about 6 ounces a day (a 3-ounce portion is
about the size of a deck of cards).
Look for meats labeled "lean" or "extra lean."
Limit organ meats like liver, sweetbreads, and kidneys. Organ meats are
high in cholesterol, even though they are fairly low in fat.
Limit high fat processed meats like bacon, bologna, salami, hot dogs,
and sausage.
Remember that some chicken and turkey hot dogs are lower in saturated
fat and total fat than pork and beef hot dogs. There are also
"lean" beef hot dogs that are low in fat and saturated fat.
Usually, processed poultry products have more fat and cholesterol than
fresh poultry. To be sure, check the nutrition label on deli products
such as hot dogs and luncheon meats to find those that are lowest in fat
and saturated fat.
Try fresh ground turkey or chicken made from white meat, like the
breast.
Limit use of goose and duck. They are higher in saturated fat, even with
the skin removed. Choose shellfish occasionally. Shellfish has little
saturated fat in general, but its cholesterol content varies — some
(like squid, shrimp, and oysters) are fairly high while others (like
scallops, mussels, and clams) are low.
Buy canned fish packed in water, not oil.
Preparation tips:
Trim fat from meat and remove skin from poultry before eating.
Bake, broil, microwave, poach, or roast instead of frying. When you do
fry, use a nonstick pan and nonstick cooking spray or a small amount of
vegetable oil to reduce the fat.
When you roast, place the meat on a rack so the fat can drip away.
Brown ground meat and drain well before adding other ingredients.
Use fat free ingredients like fruit juice, wine, or defatted broth to
baste meats and poultry.
DAIRY FOODS
Buying tips:
Drink skim or 1 percent milk rather than 2 percent and whole milk.
When looking for hard cheeses, go for versions that are "fat
free," "reduced fat," "low fat,"
"light," or "part-skim." These have less fat per
ounce than the regular versions.
When shopping for soft cheeses, choose low fat (1 percent) or nonfat
cottage cheese, farmer cheese, pot cheese, or part-skim or
"light" ricotta. These cheeses have less fat per ounce than
the whole milk versions.
Use low fat or nonfat yogurt; try it in recipes or as a topping.
Try low fat or nonfat sour cream or cream cheese blends for spreads,
toppings, or in recipes.
Preparation tips:
Try low fat cheese in casseroles, or try a sharp-flavored regular
cheese and use less than the recipe calls for. Save most of the cheese
for the top.
Use skim, 1 percent, or evaporated skim milk for creamed soups or white
sauces.
EGGS
Buying tips:
Eggs are included in many processed foods and baked goods. Look at
the nutrition label to check the cholesterol content.
Try egg substitutes.
Preparation tips:
Egg whites have no cholesterol, so try substituting them for whole
eggs in recipes; two egg whites are equal to one whole egg. Or, use egg
substitutes.
FRUITS AND VEGETABLES
Buying tips:
Buy fruits and vegetables often--fresh, frozen, or canned. They have
no cholesterol and most are low in saturated fat. Also, most fruits and
vegetables, except avocados, coconut, and olives, are low in total fat.
Preparation tips:
Use fruits as a snack or dessert.
Prepare vegetables as snacks, side dishes, and salads. Season with
herbs, spices, lemon juice, or fat free or low fat mayonnaise. Limit use
of regular mayonnaise, salad dressings, and cream, cheese, or other
fatty sauces.
BREADS, CEREALS, PASTA, RICE AND OTHER GRAINS, AND DRY PEAS AND
BEANS
Buying tips:
Use whole-grain breads, rolls, and cereals often.
Limit baked goods like these that are made with large amounts of fat,
especially saturated fat.
Be aware that some baked goods contain palm, palm kernel, and coconut
oils. These oils are high in saturated fats, even though they are
vegetable oils.
Choose ready-to-eat cereals often. Most are low in saturated fat, except
for granola, muesli, or oat bran types made with coconut or coconut oil
Buy dry peas and beans often. They are low in saturated fat and total
fat and high in fiber.
Preparation tips:
Try pasta or rice in soups, or with low fat sauces as main dishes or
casseroles.
Stretch meat dishes with pasta or vegetables for hearty meals. You can
use less meat this way and still have the flavor.
Bake your own muffins and quick breads using unsaturated vegetable oils;
substitute two egg whites for each egg yolk, or use egg substitutes.
Experiment with substituting applesauce for oil or cut back the amount
of oil in the recipe. For each two cups of flour, you only need 1/4 cup
of vegetable oil.
Use dry peas and beans as the main ingredient in casseroles, soups, or
other one-dish meals. They are excellent sources of protein and fiber.
FATS AND OILS
Buying tips:
Choose liquid vegetable oils high in unsaturated fat for cooking and
in salad dressings. Examples are canola, corn, olive, peanut, safflower,
sesame, soybean, and sunflower oils.
Buy light or nonfat mayonnaise instead of the regular kinds that are
high in fat.
Preparation tips:
In cooking, limit butter, lard, fatback, and solid vegetable
shortenings.
When using fats and oils, use only small amounts and substitute those
high in unsaturated fat for those high in saturated fat.
For a spread, use tub or liquid margarine, or vegetable oil spread
instead of butter.
Flavor cooked vegetables with herbs or butter-flavored seasoning.
SWEETS AND SNACKS (have only now and then)
Buying tips:
Choose these low fat sweets for a special treat: brownies, cakes,
cheesecakes, cupcakes, and pastries labeled "fat free" or
"low fat." Even though they have less fat, they still may be
just as high in calories. If' you are trying to lose weight, read the
label to compare; animal crackers, devil's food cookies, fig and other
fruit bars, ginger snaps, graham crackers, and vanilla or lemon wafers;
frozen low fat or nonfat yogurt, fruit ices, ice milk, popsicles,
sherbet, and sorbet; and gelatin desserts.
Try these low fat snacks:
bagels, bread sticks, melba toast, rice cakes, rye crisp, and soda
crackers;
unsweetened, ready-to-eat cereals;
fresh fruit, fruit leather, or other dried fruit;
pretzels, no-oil baked tortilla chips; and
plain, air-popped popcorn.
Preparation tips:
Freeze grapes or banana slices for treats.
Make puddings with skim or 1 percent milk.
Top angel food cake with fruit puree or fresh fruit slices.
Cut up raw vegetables and serve with a low fat dip.
Make air-popped or "light" microwave popcorn.
Read food labels
Reading food labels can help keep cholesterol out of your diet. Food
labels have two important parts: the nutrition label and the ingredients
list. Also, some labels have claims like "low fat" or
"light." Look on the nutrition label for the amount of
saturated fat, total fat, cholesterol, and total calories in a serving
of the product. Use this information to compare similar products and
find the ones with the smallest amounts. If there is no nutrition label,
look for the list of ingredients. Here, the ingredient in the greatest
amount is shown first and the ingredient in the least amount is shown
last. So, to choose foods low in saturated fat or total fat, go easy on
products that list fats or oil first — or that list many fat and oil
ingredients. In addition to the nutrition information and ingredients
list, some food packages have claims like "low fat,"
"light," or "fat free." See table 2 for a list of
these claims and what they mean.
Eat out the heart-healthy way
Whether your family is eating on the run or sitting down together to
a full course meal, you can make choices that are low in saturated fat
and cholesterol. These tips will help:
- Choose restaurants that have low fat, low cholesterol menu items.
Don't be afraid to ask for foods that follow your eating pattern:
It's your right as a paying customer.
- Select poultry, fish, or meat that is broiled, grilled, baked,
steamed, or poached rather than fried. Choose lean deli meats like
fresh turkey or lean roast beef instead of higher fat cuts like
salami or bologna.
- Look for vegetables seasoned with herbs or spices rather than
butter, sour cream, or cheese. Ask for sauces on the side.
- Order a low fat dessert like sherbet, fruit ice, sorbet, or low
fat frozen yogurt.
- Control serving sizes by asking for a small serving, sharing a
dish, or taking some home.
- At fast food restaurants, go for grilled chicken, and lean roast
beef sandwiches or lean plain hamburgers (but remember to hold the
fatty sauces), salads with low fat salad dressing, low fat milk, and
low fat frozen yogurt. Pizza topped with vegetables is another good
choice. Eat these less often: combination burgers, fried chicken and
fish, French fries, milkshakes, and regular salad dressings.
Make Physical Activity Part of Your Routine
Regular physical activity improves cholesterol levels: It helps to
lower LDL and raise HDL. It can also help you lose weight, if you are
overweight. But you don't have to train like a long distance runner to
benefit: Even doing any physical activity for just a few minutes each
day is better than none at all. Try to build physical activity into your
daily routine in ways like these:
- Take a walk at lunch time or after dinner.
- Use the stairs instead of the elevator.
- Get off the bus one or two stops early and walk the rest of the
way.
- Park farther away from the store.
- Ride a bike.
- Work in the yard or garden.
- Go dancing.
Try to be active as a family: Take trips that include hiking,
swimming, or skiing. Use your back yard or the park for games like
badminton, basketball, football, or volleyball. Vigorous activities like
brisk walking, running, swimming, or jumping rope are called
"aerobic." They are especially good for the health of your
heart and can burn off extra calories. Aerobic activities can condition
your heart if you do them for at least 30 minutes, three to four times a
week. But even if you don't have 30 minutes, three to four times a week,
try to find two 15-minute periods or even three 10-minute periods.
Most people do not need to see a doctor before they start being
active, especially if they start off slowly and work up gradually to a
sensible plan. But you should get advice from your doctor beforehand if
any of these conditions apply to you: if you have a medical condition;
if you have pains or pressure in the chest or shoulder area; if you tend
to feel dizzy or faint; if you get very breathless after a mild workout;
and if you are middle-aged or older, have not been physically active,
and plan a fairly strenuous exercise program.
Lose Weight Sensibly
If you are overweight, losing even 5 to 10 pounds can improve your
blood cholesterol levels. But don't go on a crash diet: The healthiest
and longest-lasting weight loss happens when you take it slowly, losing
1/2 to 1 pound a week. If you cut 500 calories a day by eating less and
being more active, you should lose 1 pound (which amounts to about 3,500
calories) in a week. (Overweight children and adolescents should not be
put on strict weight loss diets; consult your family doctor if this is a
concern.)
A heart-healthy eating plan can help you lose weight because cutting
down on fat is a good way to cut down on calories. And, if you are
overweight, you should take care to eat foods high in starch and fiber
(like vegetables, fruits, and breads and cereals) instead of high fat
foods. Choose low fat and low calorie items from each food group; table
1 will help. Finally, you'll need to limit the amount — or serving
sizes — as well.
But there's more to losing weight than just eating less. The most
successful weight-loss programs are those that combine diet and
increased physical activity. A low fat, low calorie way of eating
combined with increased physical activity can help you lose more weight
and keep it off longer than either way can achieve alone. See the box
for some ideas for physical activities.
Cholesterol Levels in Children
Most children do not need to have their blood cholesterol checked.
But, all children should be encouraged to eat in a heart-healthy way,
along with the rest of the family. Children who should be tested at age
2 or older include those who have any of these conditions:
A least one parent who has been found to have high blood cholesterol
(240 mg/dL or greater)
A family history of early heart disease (before age 55 in a parent or
grandparent).
Also, if the parent's medical history is not known, the doctor may want
to check the child's blood cholesterol level, especially in children
with other risk factors like obesity.
HOW HIGH IS A CHILD'S "HIGH" BLOOD CHOLESTEROL?
If your child does need to have a cholesterol test, it can be part of a
regular doctor's visit. Your doctor will likely measure your child's
total cholesterol level first. However, if your family has a history of
early heart disease, the doctor may measure the LDL-cholesterol level
right from the start. Otherwise, your child's LDL-cholesterol level
should be measured if his or her total cholesterol level was checked and
found to be 170 mg/dL or greater. The blood cholesterol categories for
children from families with high blood cholesterol or early heart
disease are shown in the box below.
| Total
and LDL-Cholesterol Levels in Children and Teenagers From
Families With High Blood Cholesterol or Early Heart Disease |
| |
Total
Cholesterol |
LDL-Cholesterol |
| Acceptable |
Less
than 170 mg/dL |
Less
than 110 mg/dL |
| Borderline |
170
to 199 mg/dL |
110-129
mg/dL |
| High |
200
mg/dL or greater |
130
mg/dL or greater |
| Note:
These blood cholesterol levels apply to children 2 to 19 years
old. |
Knowing Your Cholesterol Ratio
When you have your cholesterol checked, some laboratories may give
you a number called a cholesterol ratio. This number is your total
cholesterol or LDL level divided by your HDL level. The idea is that
combining the levels into one number gives you an overall view of your
risk for heart disease. But the ratio is too general: It is more
important to know the value for each level separately because LDL- and
HDL-cholesterol both predict your risk of heart disease.
Triglycerides
Triglycerides are the form in which fat is carried through your blood
to the tissues. The bulk of your body's fat tissue is in the form of
triglycerides. Your triglycerides are measured whenever your LDL-cholesterol
is checked. Triglyceride levels less than 200 mg/dL are considered
normal. It is not clear whether high triglycerides alone increase your
risk of heart disease. But many people with high triglycerides also have
high LDL or low HDL levels, which do increase the risk of heart disease.
Benefit of Lowering Blood Cholesterol
Many studies show that lowering cholesterol levels reduces the risk
of illness or death from heart disease, which kills more men and women
each year than any other illness. If you have heart disease, lowering
your cholesterol level will probably help you to live longer. If you
don't have heart disease, the studies so far do not show that you will
live longer, but you will definitely reduce your risk of illness and
death from heart attack.
Heart-Healthy Eating
Eating in a way that is lower in saturated fat and cholesterol is
safe and can be more nutritious than an eating plan higher in saturated
fat and cholesterol. It will even meet the higher needs that women,
children, and teenagers have for nutrients like calcium, iron, and zinc,
and an eating pattern lower in total fat will reduce the risk for other
chronic diseases, such as cancer. And an eating pattern lower in
saturated fat, total fat, and cholesterol can still provide enough
calories for the proper growth and development of children ages 2 and
above. Children younger than 2 years have special nutrient needs for
fat.
How Much Do Cholesterol Levels Change?
Generally your blood cholesterol level should begin to drop a few
weeks after you start eating the heart-healthy way. How much it drops
depends on the amount of saturated fat you used to eat, how high your
high blood cholesterol is, how much weight you lose if you are
overweight, and how your body responds to the changes you make. Over
time, you may reduce your cholesterol level by 5 to 35 mg/dL or even
more.
Source: National Heart, Lung, and Blood Institute, National
Institutes of Health.
