How Is Your Cholesterol?
September is National Cholesterol Education Month. Have you checked yours lately? If not, it would probably be a good idea. The National Heart, Lung, and Blood Institute released an update on the guidelines on cholesterol management in July 2004.
To keep your cholesterol at its present good level or to lower it there are many things that you can do for yourself. A few steps you can take include: follow a low saturated fat, low cholesterol diet, be more physically active and lose weight if you are overweight.
Sometimes people may need only a small adjustment for a heart healthy diet and other times they may need a larger change in diet and lifestyle. Saturated fat and cholesterol cause plaque to build up in our arteries. Saturated fat comes from animals and hydrogenated oils. Look for lean meats and read the label for ingredients for hydrogenated oil. Hydrogenated oil is found in cookies, crackers, cakes, chips and other fried or baked goods purchased at the grocery store. If a large change in diet and lifestyle is needed it would be easier to start with small changes. If small changes are made, you can remain positive while continuing to change your lifestyle and diet.
In recipes or at restaurants notice how or ask the waiter how a food is prepared. Look for terms that indicate saturated fat and cholesterol such as butter sauce, fried, crispy, creamed, cheese sauce, au gratin, escalloped, au fromage, parmesan, hollandaise, bernaise, marinated (in oil), stewed, basted, sautéed, casserole, hash, prime, pot pie or pastry crust. These terms indicate that the product will be high in saturated fat and or cholesterol. You can ask for sauces or dressings on the side. This way you control the amount of fat you eat. At many restaurants you can also substitute a salad or baked potato for chips, fries, or coleslaw. Remember not to load the potato or salad with a lot of high fat toppings. Fast food restaurants now have more healthful choices such as grilled (not fried or breaded) skinless chicken sandwiches, regular size hamburgers, low fat milk, and fresh fruit. Super sizing meals at fast food restaurants also super sizes you with a lot of extra calories.
By lowering the amount of fat in your diet you will lower the calories and begin to lose weight. Begin an exercise program and you are on your way to lowering your cholesterol.