Cholesterol -- What do the numbers mean?

A healthier Life

Cholesterol – What to the numbers mean?

Over the years I have often written about cholesterol, and it continues to be a subject that I get a lot of mail about. People hear about “good cholesterol” and “bad cholesterol” but sometimes it can be a little confusing.
Cholesterol is another word for animal fat. The human body produces its own cholesterol and it is a necessary part of the body’s metabolism. Cholesterol is manufactured in the liver. The body uses these fats to produce hormones and to build new cells.
Just how much cholesterol the body produces, and in what proportions depends on many factors including diet, lifestyle and genetics.
While some cholesterol is necessary, too much can be dangerous.
Low Density Lipoproteins (LDLs) are commonly called “bad cholesterol.” This kind of cholesterol can clog your arteries, and may lead to a heart attack.
“Good cholesterol” is the name given to High Density Lipoproteins (HDLs). HDLs help clean out the LDLs. A third kind of cholesterol is Very Low Density Lipoproteins (VLDL). While medical scientists haven’t given this type a nickname, I have deemed it the “ugly” cholesterol because some researchers have linked VLDL levels to cellulite. (There you have it –Cholesterol: The good, the bad and the ugly.)
The ideal cholesterol level may vary according to the individual’s other health issues. However, in general a healthy total cholesterol level is about 200 milligrams per deciliter of blood. A level of more than 200 mg is be a danger signal. A reading of more than 240 mg is considered high risk for heart dieases.
But the total is not the only measurement that indicates health risk. The proportion of HDL is to LDL also makes a difference. HDL helps clean out the fat deposits left by the LDL. The higher the HDL, the less the chance a person will develop heart disease. Anything lower than 40 mg of HDL is considered “at-risk” for heart disease. So if your total cholesterol is 200, but your HDL is only 30, you are still at risk of heart disease.
One way to reduce your “bad” cholesterol and increase your “good” cholesterol is through diet. A diet that includes lots of fresh fruits and vegetables can help lower your “bad” cholesterol level. Some fats, such as animal fat, may increase your LDL. Other fats, such as peanut oil are fairly neutral, and don’t seem to affect cholesterol levels. Olive oil helps promote the body’s production of HDL. Polyunsaturated oils, such as safflower and corn oil, can help lower LDL but they also lower HDL.
Cigarette smoking also affects cholesterol, increasing the production of the “bad” LDL.
Regular exercise helps reduce LDL levels.
Other factors, such as prescription medications, may also affect cholesterol levels.
Heredity is an important factor in cholesterol levels. Some people’s bodies just naturally produce more cholesterol than others. Those who naturally “pear shaped” with fat deposited mostly around the hips, are at less risk of heart disease than those who are “apple shaped” and carry excess weight around the middle.
In some cases, diet and exercise may not be enough to lower cholesterol. Doctors may prescribe medication to get cholesterol levels down to a safer level.
Before making any change to your diet or exercise plan, consult your doctor. This is especially important if you are on any prescription drugs. Some drugs interact badly with foods that would otherwise be considered “healthy.”

Cholesterol -- What do the numbers mean?

A healthier Life

Cholesterol – What to the numbers mean?

Over the years I have often written about cholesterol, and it continues to be a subject that I get a lot of mail about. People hear about “good cholesterol” and “bad cholesterol” but sometimes it can be a little confusing.
Cholesterol is another word for animal fat. The human body produces its own cholesterol and it is a necessary part of the body’s metabolism. Cholesterol is manufactured in the liver. The body uses these fats to produce hormones and to build new cells.
Just how much cholesterol the body produces, and in what proportions depends on many factors including diet, lifestyle and genetics.
While some cholesterol is necessary, too much can be dangerous.
Low Density Lipoproteins (LDLs) are commonly called “bad cholesterol.” This kind of cholesterol can clog your arteries, and may lead to a heart attack.
“Good cholesterol” is the name given to High Density Lipoproteins (HDLs). HDLs help clean out the LDLs. A third kind of cholesterol is Very Low Density Lipoproteins (VLDL). While medical scientists haven’t given this type a nickname, I have deemed it the “ugly” cholesterol because some researchers have linked VLDL levels to cellulite. (There you have it –Cholesterol: The good, the bad and the ugly.)
The ideal cholesterol level may vary according to the individual’s other health issues. However, in general a healthy total cholesterol level is about 200 milligrams per deciliter of blood. A level of more than 200 mg is be a danger signal. A reading of more than 240 mg is considered high risk for heart dieases.
But the total is not the only measurement that indicates health risk. The proportion of HDL is to LDL also makes a difference. HDL helps clean out the fat deposits left by the LDL. The higher the HDL, the less the chance a person will develop heart disease. Anything lower than 40 mg of HDL is considered “at-risk” for heart disease. So if your total cholesterol is 200, but your HDL is only 30, you are still at risk of heart disease.
One way to reduce your “bad” cholesterol and increase your “good” cholesterol is through diet. A diet that includes lots of fresh fruits and vegetables can help lower your “bad” cholesterol level. Some fats, such as animal fat, may increase your LDL. Other fats, such as peanut oil are fairly neutral, and don’t seem to affect cholesterol levels. Olive oil helps promote the body’s production of HDL. Polyunsaturated oils, such as safflower and corn oil, can help lower LDL but they also lower HDL.
Cigarette smoking also affects cholesterol, increasing the production of the “bad” LDL.
Regular exercise helps reduce LDL levels.
Other factors, such as prescription medications, may also affect cholesterol levels.
Heredity is an important factor in cholesterol levels. Some people’s bodies just naturally produce more cholesterol than others. Those who naturally “pear shaped” with fat deposited mostly around the hips, are at less risk of heart disease than those who are “apple shaped” and carry excess weight around the middle.
In some cases, diet and exercise may not be enough to lower cholesterol. Doctors may prescribe medication to get cholesterol levels down to a safer level.
Before making any change to your diet or exercise plan, consult your doctor. This is especially important if you are on any prescription drugs. Some drugs interact badly with foods that would otherwise be considered “healthy.”

Remember: Moderation in all thinigs -- even Girl Scout Cookies!

A healthier Life
What’s in a name? People who love Girl Scout cookies don’t seem to mind what they call them – as long as they taste the same. But I don’t think they’re fooled by name changes that attempt to make the cookies sound less fattening.
The most popular Girl Scout cookies, Thin Mints, were originally marketed as “Chocolate Mint” cookies.
Caramel deLites, a sweet mix of caramel, chocolate and coconut, were originally known as “Samoas.”
Shortbread cookies were originally known as “Butter Shorties,” and spent a few years as “Trefoils.”
These new names may be an attempt to make the cookies sound less fattening, so read the labels and remember the importance of moderation.
One change includes an educational bonus. “Thanks-A-Lot” cookies are last year’s “Animal Treasures” with a new round shape. Each cookie has the word “thank you” in different languages. So you can learn how to say “thank you” in French, Italian or Spanish while enjoying a chocolate-coated shortbread cookie.
Every few years, the Scouts add a new cookie to the mix. This year’s new cookies, “Cartwheels,” are crunchy, bite-sized, reduced-fat oatmeal cookies.
The Scouts also sometimes “retire” cookies that have not been selling well.
Sold only once a year, Girl Scout Cookies are considered by many people to be a special treat to be savored. They are both a comfort food and a tradition.
Before ripping open a box, take a few minutes to consider the nutritional facts. And be sure to note the “suggested serving size,” because once the box is open, it may be hard to keep track of how many Thin Mint cookies you consume. One nice addition to the nutritional information this year is the transfat content. Transfats are fats such as vegetable oil that have been chemically changed so that they have a longer shelf life. Consuming too many of these fats may increase the chance of clogged arteries. Some varieties of this year’s Girl Scout cookies have no transfat.
{Thin Mints:} Suggested serving size is four cookies, with 160 calories, 22 g carbohydrate, 8g fat with no transfat.
{Shortbread:} Suggested serving size is four cookies, with 130 calories, 18g carbohydrate and 6g fat with 1.5g transfat.
{Caramel deLites:} Suggested serving size is two cookies, with 140 calories, 19g carbohydrate and 7g fate with no transfats.
{Peanut Butter Patties:} Suggested serving size is two cookies, with 150 calories, 16g carbohydrate and 8g fat with no transfat.
{Reduced Fat Lemon Pastry Cremes:} Suggested serving size is three cookies, with 130 calories, 22g carbohydrate, 4.5g fat with 1g transfat.
Thanks-A-Lot
{Cartwheels:} Suggested serving size is five cookies with 140 calories, 24g carbohydrate and 4g fate with no transfat.
{Peanut Butter Sandwich Cookies:} Suggested serving size is 3 cookies, with 170 calories, 24g carbohydrates and 8g fat with 1g transfat.
Before making any change to your diet or exercise plan, consult your doctor. This is particularly important if you are on any prescription medications. Some drugs interact badly with foods that would otherwise be considered “healthy.”

A healthier Life

Cholesterol – What to the numbers mean?

Over the years I have often written about cholesterol, and it continues to be a subject that I get a lot of mail about. People hear about “good cholesterol” and “bad cholesterol” but sometimes it can be a little confusing.
Cholesterol is another word for animal fat. The human body produces its own cholesterol and it is a necessary part of the body’s metabolism. Cholesterol is manufactured in the liver. The body uses these fats to produce hormones and to build new cells.
Just how much cholesterol the body produces, and in what proportions depends on many factors including diet, lifestyle and genetics.
While some cholesterol is necessary, too much can be dangerous.
Low Density Lipoproteins (LDLs) are commonly called “bad cholesterol.” This kind of cholesterol can clog your arteries, and may lead to a heart attack.
“Good cholesterol” is the name given to High Density Lipoproteins (HDLs). HDLs help clean out the LDLs. A third kind of cholesterol is Very Low Density Lipoproteins (VLDL). While medical scientists haven’t given this type a nickname, I have deemed it the “ugly” cholesterol because some researchers have linked VLDL levels to cellulite. (There you have it –Cholesterol: The good, the bad and the ugly.)
The ideal cholesterol level may vary according to the individual’s other health issues. However, in general a healthy total cholesterol level is about 200 milligrams per deciliter of blood. A level of more than 200 mg is be a danger signal. A reading of more than 240 mg is considered high risk for heart dieases.
But the total is not the only measurement that indicates health risk. The proportion of HDL is to LDL also makes a difference. HDL helps clean out the fat deposits left by the LDL. The higher the HDL, the less the chance a person will develop heart disease. Anything lower than 40 mg of HDL is considered “at-risk” for heart disease. So if your total cholesterol is 200, but your HDL is only 30, you are still at risk of heart disease.
One way to reduce your “bad” cholesterol and increase your “good” cholesterol is through diet. A diet that includes lots of fresh fruits and vegetables can help lower your “bad” cholesterol level. Some fats, such as animal fat, may increase your LDL. Other fats, such as peanut oil are fairly neutral, and don’t seem to affect cholesterol levels. Olive oil helps promote the body’s production of HDL. Polyunsaturated oils, such as safflower and corn oil, can help lower LDL but they also lower HDL.
Cigarette smoking also affects cholesterol, increasing the production of the “bad” LDL.
Regular exercise helps reduce LDL levels.
Other factors, such as prescription medications, may also affect cholesterol levels.
Heredity is an important factor in cholesterol levels. Some people’s bodies just naturally produce more cholesterol than others. Those who naturally “pear shaped” with fat deposited mostly around the hips, are at less risk of heart disease than those who are “apple shaped” and carry excess weight around the middle.
In some cases, diet and exercise may not be enough to lower cholesterol. Doctors may prescribe medication to get cholesterol levels down to a safer level.
Before making any change to your diet or exercise plan, consult your doctor. This is especially important if you are on any prescription drugs. Some drugs interact badly with foods that would otherwise be considered “healthy.”

A healthier Life

A healthier Life

Cholesterol – What to the numbers mean?

Over the years I have often written about cholesterol, and it continues to be a subject that I get a lot of mail about. People hear about “good cholesterol” and “bad cholesterol” but sometimes it can be a little confusing.
Cholesterol is another word for animal fat. The human body produces its own cholesterol and it is a necessary part of the body’s metabolism. Cholesterol is manufactured in the liver. The body uses these fats to produce hormones and to build new cells.
Just how much cholesterol the body produces, and in what proportions depends on many factors including diet, lifestyle and genetics.
While some cholesterol is necessary, too much can be dangerous.
Low Density Lipoproteins (LDLs) are commonly called “bad cholesterol.” This kind of cholesterol can clog your arteries, and may lead to a heart attack.
“Good cholesterol” is the name given to High Density Lipoproteins (HDLs). HDLs help clean out the LDLs. A third kind of cholesterol is Very Low Density Lipoproteins (VLDL). While medical scientists haven’t given this type a nickname, I have deemed it the “ugly” cholesterol because some researchers have linked VLDL levels to cellulite. (There you have it –Cholesterol: The good, the bad and the ugly.)
The ideal cholesterol level may vary according to the individual’s other health issues. However, in general a healthy total cholesterol level is about 200 milligrams per deciliter of blood. A level of more than 200 mg is be a danger signal. A reading of more than 240 mg is considered high risk for heart dieases.
But the total is not the only measurement that indicates health risk. The proportion of HDL is to LDL also makes a difference. HDL helps clean out the fat deposits left by the LDL. The higher the HDL, the less the chance a person will develop heart disease. Anything lower than 40 mg of HDL is considered “at-risk” for heart disease. So if your total cholesterol is 200, but your HDL is only 30, you are still at risk of heart disease.
One way to reduce your “bad” cholesterol and increase your “good” cholesterol is through diet. A diet that includes lots of fresh fruits and vegetables can help lower your “bad” cholesterol level. Some fats, such as animal fat, may increase your LDL. Other fats, such as peanut oil are fairly neutral, and don’t seem to affect cholesterol levels. Olive oil helps promote the body’s production of HDL. Polyunsaturated oils, such as safflower and corn oil, can help lower LDL but they also lower HDL.
Cigarette smoking also affects cholesterol, increasing the production of the “bad” LDL.
Regular exercise helps reduce LDL levels.
Other factors, such as prescription medications, may also affect cholesterol levels.
Heredity is an important factor in cholesterol levels. Some people’s bodies just naturally produce more cholesterol than others. Those who naturally “pear shaped” with fat deposited mostly around the hips, are at less risk of heart disease than those who are “apple shaped” and carry excess weight around the middle.
In some cases, diet and exercise may not be enough to lower cholesterol. Doctors may prescribe medication to get cholesterol levels down to a safer level.
Before making any change to your diet or exercise plan, consult your doctor. This is especially important if you are on any prescription drugs. Some drugs interact badly with foods that would otherwise be considered “healthy.”

A healthier Life

Chicken soup – still good for what ails you

Many Floridians are fighting the flu this winter. One of the best home remedies for cold and flu is one of the oldest – good old chicken soup.
In addition to the “comfort food” reasons to eat chicken soup, modern science offers some reasons that chicken soup helps make you feel better.
A study conducted at the University of Nebraska found that homemade chicken soup (with lots of chicken, onions, garlic, celery and parsley) counters the effects of immune-system cells called neutrophils, which cause inflammation in the nose, throat and lungs. Cold symptoms such as a runny nose are caused by this immune response, rather than the virus itself.
Many of the ingredients in chicken soup contain natural medicines that ease cold and flu symptoms.
Thyme contains a natural decongestant.
Garlic is an anti-oxidant and helps boost the body’s immune system. Garlic also contains a natural antibiotic. Onions also contain a natural antibiotic and boost the immune system.
Parsley helps promote good kidney function.
Sage contains a natural antibiotic and helps control coughs.
Celery helps ease aches, helps stabilize blood sugar and promotes restful sleep.
Chicken is a good source of protein, which your body needs to stay strong and fight infection. It also contains tryptophan – also found in turkey – which might make it easier to sleep.
Vegetables such as parsnips and carrots contain vitamins, anti-oxidants your body needs to fight infection.
The broth in chicken soup aids in hydration. You need lots of fluids to help your body fight the flu.
The warm vapors from the soup helps to shrink sinus passageways, thus reducing pressure, congestion and pain.
Chicken soup contains important vitamins and minerals, that help your body gain strength and aid in the healing process.
The trick to making good chicken soup is using enough chicken. Depending on your own preferences and dietary concerns, you can use a whole chicken or just the white meat.
Here’s my own recipe for homemade chicken soup.

Chicken stock with meat
4 medium onions
4 cloves garlic, crushed
4 cups chopped celery
2 cups chopped parsnips
½ cup chopped fresh parsley
½ cup chopped fresh sage
¼ cup chopped fresh thyme
2 sprigs fresh Rosemary, leaves only
5 pounds chicken
6-8 cups water or chicken broth (just enough to cover the chicken in the pot)
½ cup extra virgin olive oil (EVOO)
Salt and pepper to taste
In a large pot, sauté onions, garlic, celery, parsley, sage, thyme and Rosemary until translucent. Add parsnips and chicken. Add enough liquid – water or chicken broth – to cover chicken completely. Bring liquid to a boil, and then reduce heat to simmer. Simmer for four hours or until chicken is falling off the bone. Using a colander to catch the vegetables and chicken, strain the stock into another pan. Allow the stock to cool. When it is cool, skim off the fat that rises to the top.
Remove the chicken from the strained mixture. Discard the cooked vegetables. Most of the good nutrition has cooked out of them and is in the stock. What you are discarding is just fiber. When it is cool enough to handle, bone the chicken, cut into small pieces and add to the stock.

To serve
In a small saucepan heat just enough of the stock with meat for the number of desired servings. Eat as is, or add noodles or vegetables as desired.
Season with salt, pepper, thyme, garlic powder and other herbs to taste.
I prefer to add chopped carrots, parsnips, onions, celery and parsley. I don’t like the vegetables to be mushy, so I sauté the vegetables in olive oil, just until tender, and add to the reheated stock, then warm for about five minutes. If you add noodles, simmer until noodles are tender, usually about five to ten minutes.
Some people also like to add potatoes or sweet potatoes to their soup. Just add to the pot and simmer until all the vegetables are tender.
Before making any changes to your diet or exercise routine, consult your doctor. This is especially important if you are on any prescription drugs. Some drugs interact badly with foods that would otherwise be considered “healthy.”

Observe food safety rules for leftovrs

For many people, the best part about Thanksgiving is the leftovers. The bad news: Unless you froze the leftover turkey and dressing, it’s time to throw it out.
According to the USDA Food Safety Hotline, cooked turkey and dressing may be kept in the refrigerator for three to four days. Gravy has a shorter shelf life and may be safety stored in the refrigerator for one to two days.
Whether frozen or refrigerated, leftover turkey and dressing should be reheated thoroughly to a temperature of 165 degrees Fahrenheit before consumption.
Leftover vegetable casseroles (which contain no meat) may be safely refrigerated for up to one week. They should also be reheated thoroughly before consumption.
Cakes and pies may be stored longer -- although this question rarely comes up. Cakes and pies contain sugar, which is a natural preservative. Pies made with eggs and/or cream, such as pumpkin pie, Sweet Potato pie or coconut cream pie, should be kept in the refrigerator.
The USDA Meat and Poultry Hotline answers food safety questions. This toll-free telephone service, which began July 1, 1985, helps prevent foodborne illness specifically by answering questions about the safe storage, handling, and preparation of meat, poultry, and egg products. The Hotline is staffed by food safety specialists with backgrounds in home economics, nutrition, and food technology.
Callers may speak with a food safety specialist -- in English or Spanish -- from 10 a.m. to 4 p.m. (Eastern Standard Time) on weekdays year round. An extensive menu of recorded food safety messages may be heard 24 hours a day. Dial the nationwide toll-free number, 1-888-MPHotline (1-888-674-6854). The toll-free number for the hearing impaired (TTY) is 1-800-256-7072.
The Hotline is closed on Federal government holidays, with the exception of Thanksgiving Day. Hours of operation on Thanksgiving are 8 a.m. to 2 p.m.
Questions about food safety may also be emailed to: mphotline.fsis@usda.gov
Before making any change to your diet or exercise program, consult your doctor. This is especially important if you are on any prescription drugs. Some drugs interact badly with foods that would otherwise be considered “healthy.”