By Sofia Segounis, Nutritionist

Take this quiz and test your knowledge of cholesterol. Keep track of your answers and see how you rate.

True or false?

1. Red meat contains cholesterol.

2. HDL is good cholesterol.

3. To lower cholesterol, you should consume more saturated fats.

4. Omega-3 is a type of polyunsaturated fat.

5. Trans fats are good fats.

6. High cholesterol is only related to poor diet, inactivity and being overweight.

7. Cholesterol can be affected by the seasons.

How did you do?

5–7 answers correct: You’re a cholesterol genius! You know what cholesterol is and how to keep your blood flowing with ease. Apply this knowledge to your lifestyle and you'll be doing great!

3–4 answers correct: You know that cholesterol is bad for you and that you need to take steps toward being healthy. Keep learning and before you know it you will be a pro.

0–2 answers correct: You need to do a little more investigation into this topic. With a little hard work and the right sources you can become cholesterol savvy. Complete your Truestar profiles for some healthy lifestyle suggestions.

Tips for reducing and controlling cholesterol

Reduce your intake of saturated fat by reducing the amount of red meat you consume, removing skin from poultry, choosing lowfat and fat-free versions of dairy and avoiding butter. Any fat that is solid at room temperature can be considered saturated and should be avoided. 

Reduce your intake of trans fats by reducing the amount of processed foods you consume. Avoid shortenings, margarines that are made with hydrogenated oils and fried foods. Visit Label Reading 101 to learn more about reducing your intake of trans fats.

Choose monounsaturated fats and omega-3 fats more often. You’ll find these healthy fats in foods such as olive oil, canola oil, flax oil, avocados, nuts and seeds. Fish oils and actual fish will also provide you with oh-so-healthy omega-3 fats. Click here for the full details on omega-3 fats. 

Get your blood cholesterol tested regularly. Check with your doctor to find out how often you should get yours tested. Usually, if there is no family history and your readings have been normal, it should be checked every five years. If your readings are elevated or you have one or more risk factors, your doctor may recommend you get it checked more often.

Blood cholesterol readings:

• Total cholesterol should be below 5.2 mmol/L
• LDL should be below 3.2 mmol/L
• HDL should be above 0.9 mmol/L
• Triglycerides should be below 2.2 mmol/L 

Increase your intake of soluble fiber to help decrease LDL (bad cholesterol) and increase HDL (good cholesterol). This includes foods such as fruits, beans/legumes, barley and oats. 

Lose weight. People carrying excess weight, especially around the abdomen, usually have higher cholesterol. Losing even a small amount can help improve your cholesterol levels.

By exercising and eating properly you can look and feel great inside and out. Complete your Truestar profile to get a total plan that is especially designed for you.

References