Healthy Living: Understanding Nutrition - Part I

Q - What is important about cholesterol?

A - Knowing your blood cholesterol level helps determine your risk for a heart attack and stroke. Your blood cholesterol level (also known as a lipid profile) is the total number of your Low-Density Lipoproteins (LDL) and High-Density Lipoproteins (HDL) cholesterol measurements and about 20% of your triglyceride level. LDL is "bad" cholesterol, and a high LDL level contributes to blockages in arteries. These blockages can lead to heart attacks and strokes. HDL is "good" cholesterol, and a high HDL level actually protects you against diseases. Your triglyceride level is a measure of fats that circulate in the blood. You blood cholesterol level should be checked at least every five years - or more often if you are a man over the age of 45 or a woman over 55.


Most doctors agree that people with spinal cord injuries (SCI) have to watch their cholesterol levels. They usually have lower levels of the good (HDL) cholesterol and higher levels of the bad (LDL) cholesterol. This fact may be partly due to how the impairment affects the body’s metabolism and partly due to lack of exercise. You can help improve cholesterol levels by:

• reducing cholesterol and total fats (especially saturated and trans fats) in your diet;
• losing weight;
• participating in regular physical activity;
• eating more fruits, vegetables, and foods high in complex carbohydrates, fiber and soy;
• eating foods with omega-3 polyunsaturated fatty acids and monounsaturated fatty acids such as fish, flaxseed, nuts, olive, canola and soybean oils;
• limiting sugars and alcohol in your diet; and
• stopping smoking.

Q- Are there "good" and "bad" fats?

A- Your body needs fat, but all fats are high in calories and should be eaten sparingly. The American Heart Association recommends that no more than 30% of your total daily calories come from fat. However, fat calories are often hidden in foods, so you may need to read the Nutrition Facts label carefully.

Monounsaturated fat is probably the healthiest type of general fat. Monounsaturated fats are believed to lower your bad cholesterol level, provide essential fatty acids for healthy skin and the development of body cells, and may offer protection against breast and colon cancers.

Polyunsaturated fats are believed to lower both good and bad cholesterol levels. The healthiest polyunsaturated fat is Omega 3, which is found in fresh fish such as salmon, tuna, trout and mackerel, so eating fish often is recommended. Polyunsaturated fats are also found in vegetable oils made from soybean, corn, sunflower, safflower, and olive.

Saturated fats are unhealthy. They raise your bad cholesterol level, which increases your health risk. Foods that are highest in saturated fats include lard, meats, dairy products, palm and coconut oils.

Trans-fats are the unhealthiest of all fats. They actually raise your bad cholesterol level and lower your good cholesterol level. Most trans-fats are common in vegetable shortening, some margarines, crackers, candies, baked goods, cookies, snack foods, fried foods, salad dressings, and many processed foods. Some nutrition labels may not list trans-fats with other fats, but if you see the words "shortening" or "hydrogenated" on the food's ingredient list, the food contains trans-fat.

Original article URL: http://www.spinalcord.uab.edu/show.asp?durki=79692