Let’s Talk
About This Cholesterol Thing
In honor of September being National Cholesterol Education Month, this post is to benefit your family and increase awareness of health and lifestyle patterns.
High
cholesterol increases your risk of developing heart disease (which happens to
be the leading cause of death in the United States). We don’t want to be part
of that statistic. Let’s inform ourselves first then change our lifestyle!
First
the facts:
- Low-density lipoproteins (LDLs) carry cholesterol to the tissues. This is bad!
- High-density lipoproteins (HDLs) carry excess cholesterol back to the liver. These are good!
- The more HDL you have, the lower your heart disease risk.
- Healthy levels will be the sum of your HDL and LDL. It should stay below 200 mg/dl. You don’t want your LDL to exceed 130, your HDL level should be at least 35 mg/dl (higher is better).
The not-so-fun part. Changing your diet, small steps at a time.
- Keep FRESH fruits and veggies available! Availability makes a big difference!
- Words to live by: whole-grain and low-fat! Whole-grain cereals and breads and low-fat milks, yogurts and cheeses.
- Just say no. No to high-fat, high-calories toppings! We all love toppings but choose the right ones. Limit butter, sour cream and gravy. Go for cottage cheese, parmesan, and low-fat yogurt toppings.
- Now to the meat of the issue: Serve lean meats! Chicken, turkey, fish, lean beef cuts, and fish is a good option. Cut away visible fat and remove skin.
- What oil should you use? Canola oil, sunflower oil, and soybean oil are great choices.
- Of course replace that rich, creamy dessert with yogurt.
- Snacking: popcorn and pretzels. Unsalted and stay away from the extra buttery popcorn. Popcorn actually has a good amount of fiber that other baked snacks don’t offer.
- Moderately-sized portions each meal is key!
One
more important factor: EXERCISE!
Exercising according to what you’re able to do is ideal. Adults: Get out and walk whenever possible. Take stairs instead of the elevator. Use half of your lunch break for a cardio workout. Take the steps necessary (Pun intended).
Don't forget: Kids need exercise, too! Don’t rely on their school recess as an adequate amount of exercise. Go outside and explore with them. Being outside will help with health but also the bond you have with your kid(s)!
Don't forget: Kids need exercise, too! Don’t rely on their school recess as an adequate amount of exercise. Go outside and explore with them. Being outside will help with health but also the bond you have with your kid(s)!
Go further than this and research ways to cook your food in a more healthy manner. Look at workouts you can do throughout the day. Get a calendar and set times to exercise with your kids. This will benefit you and your family.
Some websites to help you out are include:
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