3. Cholesterol

what is the desired total cholesterol level?

less than 200 mg/dL

what is the desired LDL level?

less than 100 mg/dL

what is the desired HDL level in males?

greater than 40 mg/dL

what is the desired HDL level in females?

greater than 50 mg/dL for

what is the desired triglyceride level?

less than 150 mg/dL

where do triglycerides mostly come from?

poor diet

what diet is recommended to help control cholesterol?

mediterranean diet or the DASH diet

what foods should be emphasized to help control cholesterol?

plant foods (fruits; vegetables; whole grains; beans; nuts; seeds)

list the key diet habits that help control cholesterol

• more plant foods

• minimally processed foods

• seasonally fresh foods

• include fish (mediterranean)

• minimal red meat

• limit sweets and sugar-sweetened beverages

what types of fat consumption should be kept low to prevent cholesterol problems?

saturated fat, trans fat

to control cholesterol, people should choose foods low in _____

• sodium

• trans fat

• saturated fat

• no added sugar

to control cholesterol, people should choose foods high in _____

fiber

• absorbs cholesterol

list examples of high-fat foods to avoid

fried foods, high-fat cheese, 2% or whole milk, pork, lamb, fatty beef, cold cuts, hot dogs

list examples of foods low in saturated fat

poultry (chicken; turkey), fruits and vegetables, fish (salmon, trout), low-fat dairy products, nuts and whole grains, nontropical vegetable oils

examples of high-fiber food groups

fruits, vegetables, whole grains

how many minutes of weekly aerobic activity do most adults need?

moderate-intensity at least 150 minutes/week (like walking)

• vigorous-intensity at least 75 minutes/week

how often should adults do muscle-strengthening activity?

2 or more days per week (work all major muscle groups)

what is the key rule about cholesterol medications?

it should be used with lifestyle changes

• medications are not enough to change, they just help

how does tobacco use contribute to CAD?

• ↑ carbon monoxide and ↓ oxygen supply to the heart

• nicotine raises heart rate and blood pressure and causes vasoconstriction and easy blood clotting