Heart Healthy And Cholesterol Lowering Menu Options

(ARA) - Everyone knows they should watch their cholesterol, but do you know why? If you have high cholesterol, you may have twice the risk for heart disease --  the number one health problem for both women and men in the United States.

High levels of cholesterol can lead to heart disease, heart attacks and strokes. Bad cholesterol, known as LDL, floats through your bloodstream, occasionally catching on the inside walls of the blood vessels. If enough cholesterol accumulates in one spot, the buildup -- known as a plaque -- can block the passage of blood. The resulting restriction of blood flow to the heart can cause a heart attack, while restriction of blood to the brain can lead to a stroke.

Luckily, you may be able to reduce your risk of suffering one of these life-threatening events by lowering your bad cholesterol levels. You can check your cholesterol level through a simple blood test. The National Cholesterol Education Program (NCEP) recommends LDL cholesterol levels below 130 mg/dL for people without heart disease but at moderate risk for developing heart disease. For those people with heart disease or a disease that puts them at high risk (such as diabetes), the recommended LDL cholesterol levels are below 100 mg/dL. Further reductions to 70 mg/dL are optimal and may be beneficial for those at particularly high risk.

To control your cholesterol levels, you should limit your intake of foods that are high in saturated fats and cholesterol, such as fatty meats and whole milk. Eat plenty of fruits, vegetables and other high-fiber foods, and be sure to exercise as recommended by your doctor.

In some cases, however, lifestyle changes alone are not enough. In those instances, medications including statins might be prescribed to lower cholesterol levels further. Thanks in part to the availability of these medications, the average patient today is considerably more likely to reach their LDL cholesterol goals than they were just 10 years ago.

Because high cholesterol doesn’t cause day-to-day symptoms, it can easily go undetected. Many people don’t know they have high cholesterol until they develop symptoms of heart disease such as chest pain. As a result, it is important to monitor your cholesterol levels regularly. And if your doctor has prescribed a cholesterol-lowering drug, be sure to stay on your medication.

If you have high cholesterol, or if you do not know your cholesterol levels, here are some important questions to ask your doctor:

* Why should I keep track of my cholesterol levels?

* Am I at risk for a heart attack or stroke?

* What puts me at risk?

* What are my current cholesterol levels?

* What are my cholesterol goals?

* How often should I check my cholesterol?

* How can I lower my cholesterol through diet? Exercise? Medication?

* What are the possible side effects of cholesterol-lowering medications?

* How should I take my medication?

Talk to your doctor to see if you should be doing more to lower your cholesterol levels. Not all cholesterol-lowering medications are the same, so be sure you and your doctor choose the one that’s best for you.

Courtesy of ARAcontent

Heart Healthy And Cholesterol Lowering Menu Options

Fruit Salads  Try a fruit salad for breakfast, snack or a later meal. The aromas, colors and flavors of different fruit combinations will allure and tempt you to try and eat more of them. Frozen fruits sorbet style, smoothies, layered masterpieces are all possible. Use lemon juice to avoid apples and other fruits from browning and keep unused portions refrigerated and covered.

Salads  It is not about what goes on top (preferably NOTHING!) It is about what is inside. Avoid croutons, bacon bits, whole milk products such as cheese, eggs, and other high-fat foods. Keeping it simple and drizzling with a little lemon juice (or fresh fruit juice) is all it takes to make for a healthy and filling meal. Salads are quick meals and easy to do; there is no excuse here. You can opt to add in some red peppers, chilies, fruit (apricots) to make it more interesting, but still healthy and not rich in fat-content! If you do want to add meat to your salad, opt for the lean cuts and again and preferably skinless chicken. 

Pasta  Benefit from a great variety: try whole-wheat, fresh pasta or dried pasta, vegetable pastas and rice pastas. Simply cook the pasta in a pot and avoid using salt. Shred your favorite vegetables or cut them into very small pieces. Add the pasta and toss until the vegetables are the desired consistency. Add your favorite fresh herbs and combine. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Pasta-meals are easy to prepare in record time and again can give wide variety to your taste-buds.

Sandwiches  A word of caution: avoid highly processed deli and sandwich meats. They are not good for you. Choose lots of vegetables for your sandwiches (try roasted eggplant, zucchini and red peppers for added flavor). Use healthy breads or pitas or tortillas that are low in fat (preferably whole-wheat). Instead of mayo, use fresh sweet onions or mustard. Lean and skinless chicken or other poultry are best for the protein.

Smoothies and Blended Treats  Blend your favorite combinations (even some veggies too!) with fresh fruit juice. Even consider steaming some vegetables like carrots, beets and spinach and adding some pineapple or orange juice to it for a refreshingly healthy treat. Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. Combine until blended for an excellent and very healthy snack anytime and every time. Experiment with different fruit combinations to find different tastes. Great quick breakfast on days when you are in a rush. If you are craving desserts, you can add a small amount of very low fat frozen yogurt to this recipe as well for a smooth delicacy. Use frozen fruits to get a tasty and heart-friendly alternative to ice cream and other desserts.

Grilled Dishes  Brushing vegetables and lean meats with lemon juice and herbs prior to grilling is healthy and yummy! Grilling is easy to do and culinary excellence fast to create. Enjoy fat-free good-for-you foods. A good example is a butternut or sweet potato, cut open or in pieces, brushed with olive oil and roasted in the oven for a healthier alternative to fries or fat-rich, starchy vegetables.

Desserts and Snack   OCCASIONAL TREATS ARE OK! INDULGENCE and OVER-EATING NOT! Control your weight and your calorie intake by keeping your sweet-tooth in check. The least sugar, calories, fat, and salt in all your food choices should be your goal. Limit the intake of desserts and snacks. Occasionally eating low-fat desserts and snacks such as angel food cake, fig and fruit bars, low-fat yogurt, fruit sherbet, Jell-O, animal or graham crackers, wafers, puddings made with low-fat milk for lower-fat alternatives are acceptable, in moderation. Desserts still do often contain sodium, plenty of calories and some fats. FIND AND MAKE HEALTHY ALTERNATIVES. Try to ward off cravings with fresh fruit.

Lean Meat Dishes  Try planks of cedar, perfect for baking or grilling fish. Cover with lemon juice and possibly herbs. Marinating poultry and other meats in lemon juice and fresh dill or in pureed fruits and vegetables is a heart-friendly way to get plenty of flavors into your cooking. Prepare your meats, without adding MORE fat! Cut off visible fat deposits and pieces, remove skin from chicken.

EAT MORE FISH!