Central Carolina HEALTH - Spring 2011 - (Page 12)

HEART SMART Act on Cholesterol LOWERING OR MANAGING CHOLESTEROL LEVELS THROUGH YOUR DIET IS EASIER— AND TASTIER—THAN YOU MIGHT THINK It used to be so simple to spot the bad guys on TV and in movies. If a black hat, evil laugh or sinister mustache appeared on screen, you knew bad things were about to happen. But when it comes to your nutrition choices, distinguishing the good from the bad isn’t quite so easy. If you’re overwhelmed by the thought of studying the entire nutrition label on every food item you purchase, at least check out the cholesterol content. When your total cholesterol levels are too high, it increases your risk of heart disease, heart attack and stroke. BAD Carrying too much weight for your frame. Consuming too many saturated fats. EFFECT ON CHOLESTEROL GOOD Getting to, and maintaining, a healthy weight. Sticking to monounsaturated or polyunsaturated fats. The plot thickens Let’s introduce the two primary kinds of cholesterol: “good” and “bad.” HDL (high-density lipoprotein) cholesterol, the good kind, helps keep LDL (low-density lipoprotein) cholesterol, the bad kind, from getting stuck in your artery walls, which is where trouble starts. Although your body produces some cholesterol, about 25 percent comes from the food you eat, according to the American Heart Association. And what you eat can make a positive difference in your total cholesterol levels, by either lowering bad cholesterol or raising good cholesterol—or both, which is ideal. The Moral of the Story Marsha Kenner, MS, RD, LDN, a clinical nutrition manager at Central Carolina Hospital, recommends eating a variety of foods from the different food groups. “Balance, variety and moderation are the keys to heart healthy eating,” Marsha says. “A heart healthy eating plan should be low in saturated and trans fats and include at least four cups of fruits and vegetables daily.” When it comes to lowering your cholesterol, weight management through proper nutrition and exercise are key,” says Holly White, MA, RD, LDN, a clinical nutrition manager at CCH. For obese people, reducing weight even by 10 to 15 pounds can mean a huge improvement in their blood cholesterol levels. “There are no good or bad foods, just good and bad eating habits,” says Holly. “It takes commitment to yourself to be successful, but the rewards are tenfold.” There’s conclusive evidence that saturated fat and trans fat raise blood cholesterol levels. Trans fats and saturated fats include anything hydrogenated, fried foods, butter and whole milk. Avoid or limit those types of fat, and opt instead for healthy monounsaturated or polyunsaturated fats such as olive oil, corn oil and avocados. 12 | S P R I N G 2 0 1 1 Marsha Kenner, MS, RD, LDN Holly White, MA, RD, LDN Lemma McLean, RD, LDN

Table of Contents for the Digital Edition of Central Carolina HEALTH - Spring 2011

Central Carolina HEALTH - Spring 2011
From the CEO
Contents
Health Beat
Step By Step
Q+A
The Sun and Your Skin
Heart Smart
Beneath the Surface

Central Carolina HEALTH - Spring 2011