Is Your Cholesterol Low? Are You Sure?

When was the last time that you had your cholesterol levels checked?

Ahhhh... Yes... Sounds like something someone "older" may be asked... Someone far unhealthier than you...

The unfortunate truth is that it is impossible for someone to know if their cholesterol is low... unless a doctor performs the dreaded "blood test."

Let's face it, going to the doctor is not fun... especially if there is blood work involved... but thinking long-term is important.

Imagine how many doctor visits you will have if you develop some of the fatal diseases (Coronary Heart Disease, Stroke, Peripheral Vascular Disease, Diabetes, and High Blood Pressure) as a result of having untreated/unmonitored high cholesterol.

Really, the blood test is simple and it will provide you with a complete lipid profile which measures triglycerides and cholesterol (LDL, HDL, and Total).

According to the Centers for Disease Control and Prevention (CDC), only 6.5 million Americans requested a lipid profile. Sounds like a nice amount, but considering that the US population is around 300 million, that is only about 2%.

CDC Prevention guidelines suggest a cholesterol check every 5 years for "healthy" individuals. In case you have been living in a cave for the past couple decades, the large majority of Americans do not fall under the category of "healthy." Do you?

Dietary Goals to Get Your Cholesterol Lower

(National Cholesterol Education Program)

Lowering cholesterol begins at the grocery store. The nutrition labels are there for a good reason... (I know what your thinking... They are not there to make you feel guilty or to send you into a severe state of boredom).

The nutrition label will help you better understand what you are putting into your body, therefore giving you control of your cholesterol. Below is a list of dietary goals that you can use:

• Less than 7% of total calorie intake come from saturated fat (30% of total calorie intake from unsaturated) unsaturated fat does not increase cholesterol levels
• No more than 200 mg of cholesterol per day
• Add soluble fibers (in many fruits and veggies, cereal grains, peas, and beans.)
• Foods that contain plant stanols and sterols. (VERY IMPORTANT)

The Six Meal a Day Diet

The Six Meal a Day Diet is a diet that I personally found to have very great results as well as lower cholesterol. As with any diet, it is important to watch what you eat. In regards to lowering cholesterol... The following list of foods are excellent cholesterol low ering grocery list items:

• Breads (Whole Wheat, Rye, etc.)
• Soft Tortillas (Whole wheat)
• Rice (White, Wild, Brown, Jasmine, or Basmati)
• Grains (barley, Bulgur, Hominy, Millet, or Quinoa)
• Fruits
• Fat Free Milk or 1%
• Vegetables
• Fresh or Frozen Juices (100% w/o added sugar)
• Yogurt (Low or No fat)
• Meat
• Extra Lean Ground Beef
• Chicken or Turkey (White or Light)
• Fish
• Tuna (canned)
• Cheese (3 grams of sat. fat or less)
• Peanut Butter (Reduced Fat)
• Eggs (Egg whites and/or egg substitutes)

Additional Information

The American Heart Association's Cholesterol Low Down Program offers helpful tools like:

• Life-Management Tools
• Newsletters
• Health Risk Assessment
• Healthy Living Cookbooks
• Fitness Tips

Also, a 10-year heart attack risk calculator from the National Heart, Lung, and Blood Institute's National Education Program.

I know that this is a lot of information, but I hope that this gives you a better understanding of cholesterol and the dangers of not monitoring/maintaining healthy levels.

God Bless,

Rob Farmer