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The Good, the Bad and … Some Healthy HELP! By Andrew Head Georgia Southern University Dietetic Intern
Cholesterol- A fat like substance that is made by the body and is in food made from animal substances. It is needed for body functions but high blood levels can increase heart disease risk. LDL- Cholesterol is a form of cholesterol in the blood that transport cholesterol to the cells to be stored. High blood levels of LDL-cholesterol increase risk for coronary artery disease. HDL- Cholesterol is a form of cholesterol in the blood that transports cholesterol away from the cells for disposal out of the body. High blood levels of HDL-cholesterol protect the body from coronary-artery disease. Triglycerides- The form of fat found in the body and in food. When triglycerides are high in the blood, risk for coronary- artery disease seems to go up. What is Cholesterol?
The National Cholesterol Education Program Recommendations: Total Cholesterol : Less than 200 mg/dl LDL-Cholesterol : Less than 100 mg/dl HDL-Cholesterol : over 40 for men and over 50 for women Triglycerides : Under 150 Cholesterol Guidelines
High levels of LDL and/or low levels of HDL potentially puts you at higher risk for a heart attack, stroke, or atherosclerosis. Other risk factors include- Obesity Diabetes Smoking habit Inactivity Total cholesterol 200 or more Blood pressure 120/80 or more Family history of heart disease Woman over 55 or a man over 45 Risks for Heart Attack
Cholesterol is only in animal foods. Alcohol will raise triglycerides. Exercise raises HDL-cholesterol. Both saturated and trans fats raise cholesterol. Eat fiber rich foods like vegetables, fruits and whole grains more often. If you are a man, keep your waist under40 inches. If you are a woman, keep your waist under 35inches. Take drugs as prescribed by your physician. Facts About Cholesterol
Overall, reduce amount of animal sourced food to lower cholesterol, saturated fat, and trans fat intake. Use skim or reduced fat milk, sour cream or yogurt. Use 1/4 egg substitute or 2 egg whites for each whole egg. Use low fat cheeses. Use non-stick vegetable sprays. Use oil instead of shortening, butter or margarine. Mix lite mayonnaise with half yogurt and half mayo. Use reduced fat condensed cream soups. Trim fat from meat and poultry and use skinless poultry. What Can You Do to Help ?
Another name for high blood pressure is Hypertension High blood Pressure is when the force of blood pushing against your artery walls is too high. The optimal pressure is below 120/80. The first number is the pressure of when the heart beats and the second number is the pressure when the heart is at rest between beats. Blood pressure measured greater than 140 and/or greater than 90 is considered high blood pressure. Between 120-140 and 80-90 is considered pre-hypertensive. High blood pressure usually does not have signs or symptoms. So the only way to know if you have it is to get checked by your doctor! High Blood Pressure?
Lose weight if overweight, even losing 10 pounds will help Become more physically active. Try walking at least 30 minutes a day Eat more grains, fruits, vegetables and low-fat dairy foods and limit red meat, fat and sweets Choose and prepare foods with less salt/sodium Eat plenty of high-potassium foods like fruits, vegetables, dairy foods and fish Helpful Hints to Manage High Blood Pressure
Sodium bicarbonate - Baking soda Sodium nitrite - preservative Sodium benzoate – preservative Sodium saccharin - sweetener Monosodium glutamate - MSG Some medications – antacids Canned and frozen vegetables Frozen dinners Hidden sources of salt Soups – canned and dried Ready-to-eat cereals Garlic and celery salt Chips and other salty snacks Condiments/sauces – ketchup, mustard, soy sauce, steak sauce Canned tuna Soda Cured meats – bacon and ham FAST FOOD!!!
Limit sodium to 1500 mg daily. 2,300 mg sodium looks like… 1 teaspoon of salt!!! Most people get most of their sodium from processed foods. So… Eat fresh, unprocessed foods Do not add salt to your food Use low-sodium products Limit condiment and dressing use, make home made dressing with less salt instead! Use salt substitute or herbs and spices instead Lemons and limes also liven up the flavors! Thoroughly rinse canned vegetables to reduce sodium content Reduce Intake of Salt/Sodium
http://spock.fcs.uga.edu/ext/pubs/food.php?categ ory=Foods%20and%20Nutrition%20for%20Seniors http://spock.fcs.uga.edu/ext/pubs/food.php?categ ory=Foods%20and%20Nutrition%20for%20Seniors https://www.heart.org/HEARTORG/Conditions/ HighBloodPressure/AboutHighBloodPressure/Und erstanding-Blood-Pressure- Readings_UCM_301764_Article.jsp https://www.heart.org/HEARTORG/Conditions/ HighBloodPressure/AboutHighBloodPressure/Und erstanding-Blood-Pressure- Readings_UCM_301764_Article.jsp References
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