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CHOLESTEROL

1. A waxy fat like substance part of our cells
2. Insulates nerve cells and brain tissues
3. Helps skin keep its moisture
4. Is the main building block of Vitamin D
5. Clogs arteries and deprives heart muscle of blood
6. Helps make hormones

BLOOD CHOLESTEROL LEVELS

1. Desirable level - Below 200
2. LDH (Low Density Lipoprotein) Cholesterol - Bad Cholesterol

a. Desirable - Below 100
b. Borderline - 130-159
c. High - 160-189
d. Very High - 190 & Higher
3. HDL (High Density Lipoprotein) Cholesterol - Good Cholesterol
a. Low - Below 40
b. High - Above 60

KEEP LOW CHOLESTEROL LEVELS

1. See a Nutritionist
2. Exercise - walk, swim, bowl, run and YMCA
3. Eat more fiber
4. Read labels to find hidden fats in processed foods
5. Keep a food diary
6. Eat small frequent meals
7. Cut back on fat
a. Avoid saturated fats in fatty meats, butter, lard and some vegetable oils
like palm, coconut, hydrogenated oils in processed foods
b. Choose mono-unsaturated and polyunsaturated fats
Like olive, canola, safflower, sunflower oils
c. Fat calories are found by multiplying the grams of fat by 9.
If the total is more than 1/3 of the total calories do not buy it.

High Cholesterol is unhealthy deposits of cholesterol on artery walls that causes
narrowing and interferes with normal blood flow.

HIGH CHOLESTEROL CAUSES:

1. Atherosclerosis - is cholesterol and fat clogged blood vessels causing
restriction of blood flow to heart and brain
2. CAD - Coronary Artery Disease - clogged heart vessels
3. Angina - Lack of blood flow to the heart causing chest pain
4. Strokes - Lack of blood flow to the brain

HOW TO LOWER AND REDUCE CHOLESTEROL

1. Eat foods with no cholesterol
Like fruits, vegetables, nuts, seeds,cereal and grains
2. Lean meat and poultry by cutting off skin and fat
3. Bake, broil, roast
4. Use small scale to measure portions
5. Use Olive oil
6. Plan menu's ahead

HEALTHY CHOICES IN LOW CHOLESTEROL DIET

1. Make breakfast menu's:

a. cereals - cheerios, shredded wheat, All Bran, Raisin Bran
b. Eggs - scrambled with onions, garlic, wheat germ, feta cheese
c. Toast - 12 grain bread or oat bran, flax, whole wheat wrap
d. Use Smart Balance Light buttery spread with flax oil and omega
3 and 6 oils with no trans-fatty acids
e. Muffins - made with whole wheat flour, sunflower seeds, agave
f. Agave - (sugar replacement) to use in hot oatmeal
g. Fresh fruit
h. Green Tea

2. Make lunch menu's:

a. Wraps - spinach, tomato and basil,
Flax, Oat Bran and whole Wheat Lavish wrap
b. Choice of fillings for wraps or for a salad:
(1) Zucchini peeled and sliced lengthwise
(2) Cucumber peeled and sliced lengthwise
(3) Green pepper slices
(4) Spinach, romaine, lettuce
(5) Broccoli, alfalfa or bean sprouts
(6) Thinly sliced onions, tomatoes
(7) Low fat cheese
d. Fresh fruit - Cantaloupe, watermelon, Pineapple, blueberries,
Strawberries, raspberries.
e. Homemade soup without preservatives, wrap, fruit, a glass of 1% milk,
and cheese curls makes a nice lunch

3. Make dinner and place in zip lock bags

a. Include 1/2 cup of 2 vegetables, 1/3 potato or yam, and 4 ounce portion
of choice of frozen fish, precooked chicken or turkey
b. Put meat, yam and vegetables in a small zip lock bag
Make up 7 bags and place in a large zip lock bag
Freeze and take meal out as needed
c. Choose ingredients for a salad and use a low fat salad dressing
d. Choose a dessert
(1) One scoop of sherbet or low fat Yogurt ice cream
(2) 1 cup of your favorite fruit
(3) 1/2 cup of plain yogurt, 1/2 cup frozen berries, 2 tablespoons of
sherbet and sprinkle with wheat germ and sunflower seeds

Learn more about this author, Donna Mccay.
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