How Much is Too Much? Very simply, having too much cholesterol in your blood might make you a candidate for heart disease or stroke. Cholesterol or fat circulating in the blood can build up and make an artery so narrow that blood (and oxygen) cannot easily get through to the heart, brain or other vital organs. This blockage results in a disease called atherosclerosis. Coronary heart disease is a narrowing of the arteries that could eventually lead to chest pain (angina) or heart attack.
How do you discover your cholesterol levels
You need to have your blood tested, drawn from a vein in your arm or a prick to the tip of your finger. At least two results are needed to confirm an elevated level. When you receive the report back from the lab, the results will be analyzed in the following ways: (Please refer to your doctor for a complete explanation.) Total Cholesterol, (TC); High Density Lipoproteins (HDL...the good cholesterol); Low Density Lipoproteins (LDL...the bad cholesterol).
The good and the bad. HDL is the good guy because it carries cholesterol away from the arteries, back to the liver, preventing the buildup of cholesterol in artery walls. A level of over 35 mg/dL is recommended. A number of over 60 mg/dL is great...it actually reduces your risk of developing heart disease. LDL is the bad guy because an excess of it may deposit cholesterol in artery walls. This leads to the condition described above, atherosclerosis. It’s recommended to keep this number under 130 mg/dL. It is possible for you to have a total cholesterol level within the "desirable" range and still be at greater risk for heart disease if your HDL level is lower than 35 mg/dL.
Knowing your cholesterol level is the beginning of your best defense against heart disease and provides a way to start learning how to decrease your risk. The more you know, the more you can improve your chances for a long, healthy life.
What levels are the healthiest ?
Without getting too technical, you need to consider two things: what your cholesterol level is, (please refer to above articles) and what other risk factors you already have. What we mean by risk factors are those conditions that might lead to heart disease...for example, high blood pressure, diabetes and obesity. Risk factors are interconnected. Your risk of getting heart disease is higher if you have more than one risk factor. For example, a person who smokes, has high blood pressure and high blood cholesterol has a much greater risk of developing heart disease than someone who has only one of the other risk factors. Cardiac risk factors are cumulative - the more you have, the greater your chances for developing heart disease. Sometimes having one risk factor (smoking) can increase your chances of getting another (high blood pressure).
Do you have any of these risk factors? Put a check mark next to the ones that describe you. Keep in mind, some of these risk factors can be controlled, some can’t. Please refer to our article below titled "What You Can Change And What You Can't".
__ Total cholesterol is higher than 240 mg/dL
__ HDL level is lower than 35 mg/dL
__ LDL level is more than 130 mg/dL
__ You are a male, 45 years of age or older
__ You are a female, 55 years of age or older
__ You have a family history of heart disease before the age of 55
__ You have high blood pressure
__ You currently smoke
__ You have diabetes
__ You are inactive
Total number of risk factors you have = ____.
Take your total number of risk factors into consideration as you interpret your cholesterol screening results using the following tables:
Chart Your Scores. Refer to the following table when you receive your next cholesterol screening results. The table also provides suggestions for actions to take based on your score. Total
Cholesterol(TC) and HDL cholesterol (mg/dL).
YOUR RESULT RATING & RECOMMENDATION
Desirable Desirable
TC is 200 or less, and You are within the recommended range. Maintain a
HDL is 35 or greater healthy lifestyle, and confirm your result with a repeat
LDL is 130 or below measurement by your physician within five years.
Borderline Borderline
200 - 239, and/or You are approaching a level considered high. Confirm
HDL is 35 or less your result with a repeat measurement by your physician
LDL is 130 - 159 within one year.
200 - 239 with two or more You are approaching a level considered high, and you
risk factors, or coronary indicate a greater risk for heart disease. See your
heart disease physician for a repeat measurement within two months.
High High
240 or greater You are above the recommended range. See your
HDL is less than 35 physician for a repeat measurement within two months.
LDL is 159 or higher
Remember...try to stay within...
DESIRABLE RANGE
Total Cholesterol 200 mg/dL or less
HDL 35 mg/dL or greater
LDL 130 mg/dL or less
What you can change and what you cant ?
You can’t rewrite your family history, change your age or sex. However, you can stop smoking, control high blood pressure and lower your cholesterol to reduce your risk of heart disease. And here ARE some ways to do just that:
Reach or maintain your optimal or recommended weight. *
Start a regular exercise program. Try for 20-30 minutes of aerobic activity 3-5 times per week. *
STOP SMOKING! This is a great way to raise your HDL and achieve immediate overall health benefit. Some people, because of body chemistry or heredity, have too much LDL cholesterol no matter how
hard they try to reduce it. Even the strictest diet and exercise program won’t lower their cholesterol into the desirable range. To determine whether diet and exercise are effective, doctors usually monitor
patients on a diet low in fat and cholesterol for a specific length of time - usually 6-12 weeks for patients with heart disease and at least 6 months for other patients. Those patients who don’t respond to changes in their exercise and diet may be candidates for cholesterol-lowering medications. Only your doctor can prescribe these medications, since they need to be monitored.
* Remember to always check with your health care provider before beginning an exercise or weight management program
FAT
Despite what you’ve been hearing from all those manufacturers of fat free foods, fat isn’t all bad! It has some finer features. It provides concentrated energy, carries essential vitamins, like vitamins A, D and E, and it tastes good. However, a diet that is too rich in saturated fat will raise blood cholesterol by causing the liver to make more cholesterol. Saturated fat raises your blood cholesterol level more than anything else you eat, so replacing saturated fats with unsaturated fats may help lower your blood cholesterol levels. Saturated fats are solid at room temperature.
What are the saturated fat culprits? * Fatty red meats such as beef, pork, lamb, luncheon meats, sausage and bacon
* High fat dairy products such as whole milk, cream, hard cheeses, ice cream and butter
* Foods fried or prepared with animal fat, coconut, palm or cottonseed oil
* Processed or packaged foods such as baked goods that list lard, coconut oil, palm oil or cocoa butter as ingredients
Remember, cholesterol is found only in animal foods - not plant foods.
The American Heart Association recommends we drop the saturated fats in our diets to under 10% of our total daily calories (and keep total fat under 30%); and we keep our dietary cholesterol under 300 mg per day. Trans Fat: Why Is It Being Kept A Secret? When liquid oil becomes solid margarine, the process of that conversion creates trans fat. Trans fat acts just like saturated fat in the body, i.e., saturated fat is responsible for raising blood cholesterol levels. Where is it found? Fried foods contain the most trans fat, but it is also found in baked goods, pie shells, snack foods and crackers. Food manufacturers are not required to report the amount of trans fat in foods. Consequently foods that contain trans fat are typically labeled "no cholesterol" or "low cholesterol." The Food and Drug Administration (FDA) limits the amount of saturated fat in foods that make a no cholesterol or low cholesterol claim. There are not regulations concerning trans fat. The Center for Science in the Public Interest (CSPI) has petitioned the FDA to require manufacturers to include trans fat in the saturated fat number as well as in the total fat number on labels. Consumers would then be able to see more clearly how much artery clogging fat was in packaged food.
The Fat Substitution. Olestra is the latest substitution to hit the market. Made from common table sugar and vegetable oil, it tastes like fat and feels like fat. And it was just recently approved by the FDA for use as a replacement for the fat used in preparing some snack foods like potato, corn and tortilla chips and crackers. If proven successful, it could be approved for use in ice creams, cooking oils, salad dressings and more. The feedback has been mixed. Some people complain of indigestion, stomach cramping and diarrhea. There are also reports that when snacks made from olestra are eaten around the same time as foods containing vitamins A, D, E and K, the olestra can cause a decrease in their absorption. Statistics show that Americans are eating 18% fewer calories from fat in their diets than we were 20 years ago; but we are eating 6% more total calories and getting fatter. We tend to overeat those foods labeled fat free. The solution? So simple. Eat a balanced diet, eat in moderate quantities, exercise regularly. Are There Good Fats? Unsaturated fats come in two forms: polyunsaturated and monounsaturated. Safflower oil, sunflower oil, corn oil and fish are good sources of polyunsaturated fats. Too much polyunsaturated fat can lower “good” cholesterol. Therefore, monounsaturated fats should be emphasized. Monounsaturated fats can be found in olive, peanut and canola oil. Research suggests that these are effective in lowering serum cholesterol levels. Be aware that too much of a good thing may reverse the positive effects.
Ways to reduce fat and choleSterol
Be A Smart And Savvy Shopper. To avoid trans fat, other high content fat and cholesterol food items, you have to be a very smart shopper and discriminating eater. Here are a few tips:
Substitute For
Safflower, olive or sunflower oil Hard shortening
Two egg whites or egg substitute A whole egg
Tub margarine Stick margarine or butter
Fish, shellfish, poultry without skin
or lean cuts of meat Fatty cuts of beef, lamb or pork
Turkey breast, tuna packed in water Fatty cuts of beef, lamb or pork
Low fat cheeses, such as low fat cottage Hard cheese such as cheddar,
cheese,part-skim mozzarella Swiss, jack, cream cheese
Fruit ices, sorbets, sherbet, low fat frozen
yogurt, ice milk Ice cream
Raisin cinnamon, whole wheat or
pumpernickel bagels Doughnuts or pastries
Gingersnaps, graham crackers or
fig bars (made with corn, sunflower High fat cookies, such as chocolate
or safflower oil) chip, peanut butter
Low fat, whole grain crackers, bread High fat crackers, including the
sticks unsalted version
Unbuttered popcorn or pretzels Chips and cheese puffs
More tips:
* limit portion sizes of lean meat, fish and poultry to no more than 6 ounces a day (about the size of two decks of cards);
* eat more water-soluble fiber, such as that found in oat bran, legumes and fruit; * read labels carefully and beware of foods that contain large amounts of hydrogenated vegetable oils, cocoa butter, coconut and palm oils, beef fat and lard;
* prepare one meatless meal a week
Eat More Carbs And Dietary Fiber. Once you’ve figured out where the fat and cholesterol are in foods, then you can concentrate on adding other foods to your diet that may have heart-saving benefits. There are no guarantees, but the following foods have been shown to contain ingredients that improve the immune system and help fight cancer and heart disease.
Soluble Fiber. Soluble fiber is found in oats, barley, beans, fruits and vegetables and helps to soak up fat before it can be absorbed into the body. Just recently, oatmeal and oat bran were allowed to claim on labels that they may help lower the risk of disease, specifically heart disease.
Insoluble Fiber. Dietary fiber plays an important role in maintaining good health, particularly through its effect on the digestive system by helping to maintain regularity.
Ways To Increase Fiber. Start your day with a breakfast cereal that is high in fiber. Look for one that provides at least 5 grams of fiber per serving. Look at the food label to choose breads that are high in fiber. Don’t be fooled by the color! Not all brown breads are high in fiber. Eat the recommended amounts of fruits and veggies each day...at least three servings. Add bran to muffin, cookie and casserole recipes. Substitute high fiber foods for fattier foods at meals, such as black bean soup instead of meat; oatmeal instead of bagels.
Choose foods high in complex carbohydrates. Add more breads, cereals and brown rice; veggies (especially those with skins) such as potatoes, dry beans and corn; and fruits (also with skin) such as apples, pears and peaches. Remember to watch portion sizes — too much of even a good thing will add calories and extra weight.
Exercise Is Important. If you want to be your healthiest, aim for 20-30 minutes of aerobic activity at least three times a week. Aerobic exercise can help increase your HDL (good) cholesterol level. And regular exercise can help you reduce stress, increase your energy and feel better. Brisk walking, jogging, bicycling, rowing and aerobic dance are many examples of aerobic activity.Know Your Optimal Weight
And Maintain It. Your weight and amount of body fat are important because a high body-fat percentage can increase your susceptibility to heart disease. To find your optimal body weight, or if you’re interested in losing weight, talk to your health care provider.Together you can develop a sensible weight loss or weight gain plan.
The Bottom Line. How much your blood cholesterol is lowered depends on how high it was to begin with and how consistently you maintain dietary and exercise guidelines. And like we said in the above article, "What You Can Change And What You Can’t," heredity may be a major factor in high blood cholesterol.
Study after study has shown that a low fat, low cholesterol diet works to lower cholesterol levels in men and women, but only if they add exercise to their health regimen. A four-year study was conducted at the Stanford University School of Medicine to see the effects of diet and exercise on cholesterol levels. Researchers divided 200 men and postmenopausal women who had unhealthy total cholesterol, HDL and LDL levels (in the undesirable ranges) into four groups: dieters, exercisers, dieters and exercisers, and a control group that made no changes. The dieters followed the diet recommended by the National Cholesterol Education Program (NCEP). The exercisers jogged or walked briskly for at least 45 minutes, three times a week. After one year, the researchers found that the group combining diet with exercise had significantly lower LDL and TC levels. There was not a significant difference between the groups in HDL levels. For women, the LDL levels were reduced by an average of 7.5%, and for men, the average decrease was 10%. It was also noted that weight loss was significant and may have contributed to the positive results. The age of the subjects may also have been a factor in the changes. In Switzerland, researchers looked at the effects of exercise alone on TC, LDL and HDL levels. After nine weeks of cycling for about 30 minutes, four times a week at an appropriate training intensity, all three levels - TC, HDL and LDL - were influenced positively. What These Studies Say. Exercise does indeed have a beneficial effect on cholesterol levels. The results seem to depend on what the levels were at the beginning of the study. Subjects who have high TC, high LDL and low HDL levels respond initially by lowering the TC and LDL levels. After following a consistent exercise program, HDL levels tend to increase. There are many factors that may influence the cholesterol levels in our blood, but researchers are convinced that cholesterol-lowering lifestyle changes that include moderate-intensity, consistent exercise are effective.
LETS GET COOKING
First We Need To Shop
Healthy Meal Preparation
Holiday Healthy Recipes
You want to eat healthier, so you need to start with the right ingredients. When you are grocery shopping, read the food labels carefully. A product that has the words "cholesterol free" on its label may still contain fat. Be skeptical when you see words like "lite," "lean" or "lower fat" on the front of food labels. Such foods may be lower in fat than similar products, but they can still be high in fat. Go easy on foods that list any of the following as the first three ingredients: any fat or oil, cream, eggs or egg yolks, chocolate, shortening, lard, butter, margarine, coconut or palm oil. Here are just a few of a myriad of suggestions to help you at the grocery store:
Steer that cart away: Commercially baked goods, cookies, crackers, cakes
Whipped toppings
Luncheon meats and other processed foods
Hard cheeses
Ice cream
Whole milk and nondairy creamers
Chips and cheese puffs
Fatty cuts of meat
Steer your cart toward: Produce Section
All kinds of fruits and veggies
Cereal and Grains Sections
Whole grains breads and cereals
Variety of grains like rice and kasha
Pasta
Dried peas and beans
Meat Section
Poultry/white meats
Fresh fish
Lean cuts of red meat, ask the butcher to trim the fat
Dairy Section
Nonfat or low fat milk and yogurt
Reduced-fat cheese
Egg white or egg substitutes
Tub margarines or butter substitutes
Fig bars
Gingersnaps
Air-popped popcorn
Oven-baked corn chips
Pretzels
Frozen low fat or nonfat yogurt
Popsicles
Ice milk
Even the healthiest foods can lose many benefits when they’re prepared the wrong way. Cooking healthy is an easy way to reduce or control the fat in your diet. Foods prepared the following ways taste fresh and light...so let’s cut the grease!
Do Add
Poach Wine
Bake Wine Herbs and spices
Broil Lemon or lime juice
Steam Water, low sodium bouillon
Low fat yogurt
Crushed tomatoes/salsa
Orange or pineapple juice
Use
Teflon pots and pans
Wok
Baking pans with a rack
Casseroles
Steamer
Poacher
Barbecue or gas grill
How about these suggestions?
Sauté onions or garlic in a small amount of water or low sodium bouillon cubes rather than fat or oil. Brown meats or poultry in a Teflon pan with a dab of olive oil. Stir frequently to prevent burning. Stir fry broccoli, green beans, cauliflower, carrots and snow peas with a tablespoon of peanut, sunflower or safflower oil. Or, better yet, use a steamer and sprinkle with sesame seeds for extra flavor. Blend fruit in a blender, put in ice tray and freeze. Try adding some low fat yogurt, and add a popsicle stick. Air pop popcorn. Sprinkle with some snappy cayenne pepper and a little soy sauce.
There are dozens of low fat, heart-healthy cookbooks on the market. Search the Internet for even more recipe ideas!
It happens every year, turkey birds and pumpkin pies go on sale! Families and friends decide who will host the traditional holiday dinner. Someone will bring dessert; someone else will bring appetizers. Everyone gains five pounds!
There are hundreds of low fat, low calorie recipes for holiday meals that are delicious! Why not try some of them? Here are some delicious recipes and healthy tips for a fabulous holiday meal without the guilt. This year, try a little bit of everything and leave the table feeling satisfied. Leave that stuffed feeling for the bird!
The Bird
Bourbon & Mustard Glazed Turkey
A bourbon and mustard glaze is sweetened with brown sugar and rubbed under and brushed over the turkey skin to infuse the meat with a subtle richness.
1 12-14 lb. turkey
1/4 cup plus 2 Tbs. Dijon or spicy brown sugar
1/4 cup plus 1 tsp. packed brown sugar
3 Tbs. cornstarch
Giblet Stock for Gravy
1 tsp. canola oil
1 onion, chopped
1 carrot, chopped
3 1/2 cups defatted, reduced sodium chicken stock
2 cloves garlic, unpeeled
a few sprigs of fresh parsley
a few sprigs fresh thyme or 1/2 tsp. dried
thyme leaves
6-8 whole black peppercorns
Preheat oven to 325 degrees F. Use a lightly oiled rack on the bottom of a large roasting pan. Remove giblets and neck from turkey. Remove all visible fat from the turkey. Rinse it inside and out with cold water and pat dry. Season the cavity with a little salt and pepper. For the glaze, stir together 1/4 cup bourbon, 1/4 cup mustard and 1/4 cup brown sugar. With your fingers, separate turkey skin from the breast meat, taking care not to tear the skin or pierce the meat. Rub about half the glaze under the skin onto the breast meat; set aside the remaining glaze for basting. Tie the drumsticks together and tuck the wing tips behind the back. Place the bird breast-side up on the rack in the roasting pan. Cover with aluminum foil and roast for 2 1/2 hours. Remove the foil, brush the turkey all over with the remaining glaze and baste with pan juices. Continue roasting, uncovered, for 2 hours longer, brushing and basting from time to time. The turkey is done when a meat thermometer inserted into the thickest part of the thigh registers 180 degrees F. To make the giblet stock, heat the oil in a medium-sized sauce pan. Add the giblets, neck, onions and carrots; cook for 10-15 minutes. Add chicken stock, garlic, parsley, thyme, peppercorns and 1 cup water; bring to boil. Reduce heat to low and simmer for 30 minutes. Strain through a fine sieve, chill until ready to use and skim off fat. To make gravy, pour the drippings from the roasting pan through a strainer into a small bowl, chill in freezer so that the fat can be removed. Add the remaining 1/2 cup bourbon to the roasting pan and cook for about 1 minute, then strain into saucepan. Add the giblet stock and bring to a simmer. Skim off fat from the juices and add to pan. Dissolve the cornstarch in 1/4 cup of water in a separate bowl; slowly add to simmering sauce, whisking until slightly thickened. Stir in the remaining 2 Tbs. of mustard and 1 tsp. of brown sugar.
Turkey (light meat, skinless) 4 oz. = 187 calories; 34 g protein; 4 g fat (21% of calories); 78
mg cholesterol; 70 mg sodium.
Turkey (dark meat, skinless) 4 oz. = 220 calories; 32 g protein; 8 g fat (36% of calories); 96
mg cholesterol; 90 mg sodium.
Gravy, 2 Tbs. = 40 calories; 1 g fat; 0 mg cholesterol; 80 mg sodium.
Corn Bread Stuffing
2 cups cornmeal, preferably stone-ground
2 cups white or wheat flour
1 Tbs. baking powder
2 tsp. salt
2 egg whites, lightly beaten
2 cups skim milk
2 Tbs. canola oil
2 cups chopped onions (2 medium)
2 cups chopped celery (4 large ribs)
1/4 cup chopped fresh parsley
2 1/2 cups defatted reduced-sodium chicken stock
freshly ground black pepper
Lightly oil an 8-inch square baking dish or spray with nonstick cooking spray. Combine cornmeal, flour, baking powder and salt in large bowl and mix well. In a separate bowl, whisk together egg whites, milk and 1 1/2 Tbs. of oil; add to dry mixture and stir until just moistened. Pour into prepared baking dish and bake for 25-30 minutes. Let cool and cut into 1-inch cubes. (Can be prepared ahead and stored in freezer.)
Just before dinner, heat the remaining 1/2 Tbs. oil in skillet with onions and celery for 5 minutes.Transfer to a large bowl and add the cubed corn bread and parsley; toss to mix. Slowly add the chicken stock, tossing until the corn bread is well moistened. Season with pepper.
Makes 10 servings (serving size = 1 cup): 244 calories/serving; 7 g protein; 5 g fat (18% of calories); 22 mg cholesterol; 58 mg sodium.
Sweet Potato and Parsnip Casserole
1 1/2 Tbs. olive oil, plus 1 tsp. for drizzling on top
3 large onions, thinly sliced (about 4 cups)
5 cloves garlic, minced
3-4 sweet potatoes, peeled and cut into 1/4-inch slices
1 lb. parsnips, peeled and cut into 1/4-inch slices
2-3 cups vegetable stock
1 cup nonfat sour cream
1 tsp. fresh or dried thyme
1 tsp. ground black pepper
1/4 cup fine bread crumbs
Heat 1 1/2 Tbs. olive oil in a large sauté pan. Add the onions and garlic and cook over medium heat, stirring often, until a deep golden brown, 8-10 minutes. Stir the sweet potatoes and parsnips into the onions. Add the stock, sour cream, thyme, pepper anda little salt if you like. Simmer until the sweet potatoes are tender and most of the liquid is absorbed, 15-20 minutes. Preheat the oven to 400 degrees F. Sprinkle the bread crumbs on top of the casserole and drizzle with the remaining olive oil. Bake for 20-30 minutes, or until the stock has been absorbed and the top is crusty and brown. Makes eight servings (serving size = 2/3 cup): 220 calories/serving; 4 g fat (16% of calories); 0 mg cholesterol; 210 mg sodium.
Creamy Pumpkin Pie
Gingersnap Crust
nonstick cooking spray
1 1/2 cups gingersnaps crumbs (about 18 cookies)
1/2 tsp. cinnamon
1 large egg white, lightly beaten
Filling
1 can (16 oz.) pumpkin (or fresh pureed pumpkin)
1/2 cup packed light-brown sugar
1 Tbs. flour
1/2 tsp. salt
1 1/2 tsp. cinnamon
1/2 tsp. grated nutmeg
1/4 tsp. ground ginger
1/4 tsp. ground allspice
1 1/3 cups 1% low fat milk
1 large egg
2 large egg whites
1 1/2 tsp. pure vanilla extract
Preheat the oven to 350 degrees F. Spray a 9-inch pie plate with nonstick cooking spray. Set aside. Mix cookie crumbs with cinnamon and about 2 Tbs. of the egg white in a small bowl, crumbling the mixture together with your fingers until crumbs are moistened but not soggy or sticky. Turn the mixture into the prepared pie plate, then press it into the bottom and sides of the plate. Bake the crust for 8 minutes. While the crust bakes, whisk all of the filling ingredients together in a large mixing bowl. Raise the heat of the oven to 400 degrees F. Bake 45 minutes, or until the filling is set but still wobbly in the center. Makes eight servings (serving size =1/8 pie): 200 calories/serving; 4 g fat (17% of calories); 6 g protein; 28 mg cholesterol; 372 mg sodium. Even the healthiest foods can lose many benefits when they’re prepared the wrong way. Cooking healthy is an easy way to reduce or control the fat in your diet. Foods prepared the following ways taste fresh and light...so let’s cut the grease!