How much protein do you actually need?

Most of us are getting far more protein than we need — especially when it comes to meat.  The main problem is that often the extra protein is coming from meats high in saturated fats, which can add to elevated cholesterol levels of the LDL — or “bad” — cholesterol. 

You need to find the balance and choose the right amount and kind of protein. 

• When choosing protein, opt for low-fat options, such as lean meats, skim milk or other foods with high levels of protein. Legumes, for example, can pack about 16 grams of protein per cup and are a low-fat and inexpensive alternative to meat.
• Choose main dishes that combine meat and vegetables together, such as low-fat soups, or a stir-fry that emphasizes veggies.
• Watch portion size. Aim for 2- to 3-ounce servings.
• If you’re having an appetizer, try a plate of raw veggies instead of a cheese plate. Cheese adds protein, but also fat.

Learn more . . .

September is National Cholesterol Education Month and it's not hard to whip up recipes that fit with the low-saturated-fat, low-cholesterol eating plan recommended by scientists to help you manage your blood cholesterol level and reduce your risk of heart disease and stroke. Discover how easy it is to avoid excess saturated fat, trans fat and cholesterol while enjoying mouth-watering dishes.



Cooking tips for heart-healthy meals:

• Choose seafood at least twice a week
• Reduce the meat in your meal
• Substitute egg whites for whole eggs
• Reduce sodium
• Increase fiber and whole grains

View sample recipes

September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high.  It may surprise you to know that cholesterol itself isn't bad.  In fact, cholesterol is just one of the many substances created and used by our bodies to keep us healthy.  Some of the cholesterol we need is produced naturally (and can be affected by your family health history), while some of it comes from the food we eat.  Please take a moment to check out the following tools and resources such as online tools, downloadable documents, books and DVDs, cholesterol personal stories, low-cholesterol recipes, and educational brochures.
 

Cholesterol can't dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is known as "good" cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.

LDL (Bad) Cholesterol
When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (Good) Cholesterol
About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Triglycerides
Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.

Lp(a) Cholesterol
Lp(a) is a genetic variation of LDL (bad) cholesterol. A high level of Lp(a) is a significant risk factor for the premature development of fatty deposits in arteries. Lp(a) isn't fully understood, but it may interact with substances found in artery walls and contribute to the buildup of fatty deposits.

A medicine designed to improve levels of "good" cholesterol may also help control blood sugar in people with diabetes who are taking cholesterol-lowering drugs, according to a new analysis in Circulation: Journal of the American Heart Association.


Researchers made the finding while analyzing data from a clinical trial on the drug torcetrapib that was halted five years ago. Torcetrapib is a cholesterol ester transfer protein inhibitor, a type of drug that increases levels of high-density lipoproteins.

...more

Children, young adults and older Americans can have high cholesterol. Learn how to prevent high cholesterol and know what your cholesterol levels mean.

September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high.

National Cholesterol Education Month is also a good time to learn about lipid profiles and about food and lifestyle choices that help you reach personal cholesterol goals. Below you will find some information about cholesterol and what you can do to lower it.

How many Americans have high cholesterol?
More than 102 million American Adults (20 years or older) have total cholesterol levels at or above 200 mg/dL, which is above healthy levels. More than 35 million of these people have levels of 240 mg/dL or higher, which puts them at high risk for heart disease.

How do you know if your cholesterol is high?
High cholesterol usually doesn't have any symptoms. As a result, many people do not know that their cholesterol levels are too high. However, doctors can do a simple blood test to check your cholesterol. High cholesterol can be controlled through lifestyle changes or if it is not enough, through medications.

It's important to check your cholesterol levels. High cholesterol is a major risk factor for heart disease, the leading cause of death in the United States.

If you have high cholesterol, what can you do to lower it?
Your doctor may prescribe medications to treat your high cholesterol. In addition, you can lower your cholesterol levels through lifestyle changes:

• Low-fat and high-fiber food (Eat more fresh fruits, fresh vegetables, and whole grains).
• For adults, getting at least 2 hours and 30 minutes of moderate or 1 hour and 15 minutes of vigorous physical activity a week. For those aged 6-17, getting 1 hour or more of physical activity each day.
• Maintain a healthy weight.
• Don't smoke or quit if you smoke.

To learn more, visit the CDC Division for Heart Disease and Stroke Prevention.