Cholesterol Basics

Cholesterol is often referred to as the silent killer. This is because it does not cause discomfort, and it does not only affect those who appear to be in poor health. This means that someone who is skinny as a rail despite eating fried food every day may not be as healthy as they look!

By now, most people have had their cholesterol levels checked at least once in their life. The most common response I get to the results is, “My parents have high cholesterol, therefore, it doesn’t matter what I do anyway.” This could not be further from the truth. While it is true that heredity can play a big part in your cholesterol levels, this simply means it is that much more important to lead a healthy lifestyle. For those people who do not have a history of high cholesterol, your lifestyle can be directly attributed to your health. For those of us that have been given the gift of high cholesterol, your lifestyle is the only of way of keeping your cholesterol manageable.

Where does cholesterol come from, and what does it do?

Cholesterol is a necessary part of your body’s functions. It is a naturally occurring substance in the body. Because of this, it is believed that many people’s cholesterol levels are somewhat hereditary. However, many foods we eat contain various levels of cholesterol, both the good (HDL) and the bad (LDL.) This means that diet and exercise can play a big role in controlling and/or lowering your cholesterol levels.

Most heart and blood vessel disease occurs when cholesterol and other fatty deposits build up on artery walls. This slows down blood flow to the heart. If the blood becomes completely blocked, a heart attack occurs. Generally, individuals carrying excess weight will have higher LDL cholesterol and blood lipid (fat) levels. Because of this, a healthy diet and regular exercise is very important.

How can I lower my cholesterol?

• Maintain an exercise regimen consisting of cardio training and strength training.
• Do not smoke.
• Focus on eating natural foods low in saturated fat.
• Use unsaturated vegetable oils such as canola, corn, and olive.
• Eat whole grain and multi-grain foods, when available.
• Eat fish and lean meats without the skin.
• Avoid fried foods, and other foods high in saturated foods.
• Avoid partially hydrogenated fats. This will be listed in the ingredients on the package.
• Avoid whole milk and other high fat dairy. Try low fat or fat free dairy products.
• Avoid processed foods, and baked goods made with eggs, butter, and fats.

If you have questions, or would like a full list of ways to help in lowering you cholesterol levels, please do not hesitate to call Andy at Optimum Results at (609) 304-7598.

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.