ALABAMA A&M and AUBURN UNIVERSITIES

SEPTEMBER IS CHOLESTEROL EDUCATION MONTH

AUBURN, SEPT. 17---September is Cholesterol Education Month. It's a month dedicated to educating the public on what cholesterol is and how it affects health.

Cholesterol is a waxy, fat-like substance found in body cells of humans and animals. Cholesterol in the body comes from two major sources --foods of animal origin, such as meat, milk, and eggs, and that which is produced by the liver. Cholesterol is required for the formation of bile acids, which are needed for fat digestion. It is also used to make important hormones, such as estrogen and progesterone, and is involved in the formation of Vitamin D in the skin.

Sometimes cholesterol is referred to as "good" cholesterol and "bad" cholesterol, says Dr. Barbara Struempler, Extension nutritionist with the Alabama Cooperative Extension System. These descriptions refer to substances, called lipoproteins, that carry cholesterol throughout the body in the bloodstream. Lipoproteins are a combination of varying amounts of fats and proteins.

"Good" cholesterol is associated with high-density lipoproteins (HDLs). HDLs are believed to remove excess cholesterol from the body, therefore higher levels of HDLs are also believed to be associated with lower rates of heart disease, says Struempler.

Bad cholesterol is associated with low-density lipoproteins (LDLs). LDLs carry cholesterol in the blood to body cells. High levels of LDLs are usually associated with an elevated blood cholesterol and an increased risk of heart disease due to cholesterol and fat being deposited in the arteries. These fatty deposits decrease the interior size of the arteries so the blood supply is reduced, thus increasing the risk of heart disease and stroke.

To protect your heart, experts recommend you reduce overall fat intake -- a measure considered by many to be even more important than eating less cholesterol, says Struempler. About 30 percent of our calories should come from fats. Currently, most Americans get about 37 percent of their calories from fat. Another protective measure involves replacing some of the saturated fats you now consume with polyunsaturated fats found in vegetables and fish.

Saturated fats raise cholesterol levels in the blood while polyunsaturated fats lower them. It was once believed monounsaturated fats had no effect on blood cholesterol levels, but recent research studies suggest a diet high in monounsaturated fatty acids is effective in reducing LDL levels while keeping HDL levels the same.

Dietary fats are made up of three types of fatty acids: saturated, monounsaturated and polyunsaturated. Fats containing a large amount of saturated fatty acids are hard at room temperature; less saturated fats are soft or liquid at room temperature. Thus, beef fat is more saturated than chicken fat and vegetable shortening is more saturated than vegetable oil.

Remember, cholesterol is found only in animal products. Plant foods (fruits, vegetables and grains) have no cholesterol unless animal fats are added in preparation or seasoning.

SOURCE: DR. BARBARA STRUEMPLER , Extension nutritionist, Alabama Cooperative Extension System, (334) 844-2217.
 

The following table shows the fatty acid composition of a number of food fats.
 
 

There are ways to lower cholesterol and fat intake.

• Limit high cholesterol foods such as egg yolks, shrimp, beef liver, butter, whole milk, cheddar or swiss cheese.
• Include lower cholesterol foods such as egg whites, egg substitutes, fish, lean cuts of meats, poultry, dried beans and peas, all vegetables and fruits, margarine made from vegetable oil, skim milk, or cottage cheese (dry curd).
• Use egg substitutes that do not contain cholesterol. Check the label to be sure.
• Serve moderate portion sizes.
• Replace animal fats with appropriate substitutes.