WELLNESS NEWS WVWCI Employee Health Centers

Combating Bad Cholesterol

Ways to Fight It With Food Adding certain foods to your diet may actually help lower your bad cholesterol and decrease your risk for heart disease. Do you know which ones? While heart-healthy eating includes lots of “no’s,” there are plenty of delicious foods you can eat without guilt. What’s more, adding certain foods to your diet may actually help to lower your bad cholesterol and decrease your risk for heart disease. Changing your diet is sometimes all it takes to lower cholesterol to a healthy level. The foods listed here have a high soluble fiber content or a healthy fat ratio. Soluble fiber binds wit h cholesterol, helping to remove it from the body. Certain fats, when replacing saturated and trans fats, can help lower cholesterol levels.

Oatmeal (and oat bran)  

Take a half-cup of old-fashioned oats and add a couple of tablespoons of oat bran, some skim or soy milk (instead of water), and a sprinkle of ground flaxseeds. Add a small handful of walnuts, sliced banana or chopped apple, and a teaspoon of maple syrup for a touch of sweetness.

Carrots/yams/sweet potatoes  

Blend with chicken broth and sautéed onions for a creamy low-fat soup.

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Sauté with leeks and garlic.

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Blend fresh or frozen into smoothies

Bake or mash, then add trans-fat-free margarine and cinnamon

Brussels sprouts/ broccoli Bake in a casserole with brown rice and shredded low-fat cheese. Roast with onions and add a dash of grated Parmesan.

Berries Add to cold cereal. Top with low-fat sour cream or yogurt.

Apples and pears   

Slice and eat with a smear of natural peanut butter.

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Add chickpeas or kidney beans to your salad.

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Bake with a topping of low-fat sour cream, mustard, and dill.

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Use as a base for salad dressing with lemon or lime juice, garlic, salt, and pepper. Use to sauté your favorite vegetables.

Chop and add to tuna salad. Bake and eat for dessert wit ha sprinkle of walnuts and cinnamon

Beans/legumes Make hearty split pea soup. Mix into beans and brown rice with onions and stewed tomatoes.

Salmon and other fatty fish Add cold to a mixed green salad. Make salmon cakes with fresh or canned salmon.

Olive Oil  

Add to diced potatoes and roast with fresh pepper, onion, and garlic powder

Avocado    

Spread onto toasted whole-grain bread and top with sliced tomato.

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Eat a handful with a piece of fruit for an afternoon snack.

Mash for guacamole. Chop into salads. Slice and add to a turkey sandwich instead of mayo.

Walnuts and Almonds Chop and sprinkle on a whole-wheat English muffin with light cream cheese.

Don’t forget you can use your center AT NO COST for all of the following services:  All Family Practice Services

 Chronic Condition Management  Lab Work  On-Site Medication Dispensing

September 2015

Contact Us At : 888-862-9525 .

WVWCI Employee Health Centers .

*Montezuma: 617 E. Strawberry Rd. *Spencer: 630 W. SR 46 *Brazil: 501 E. Jackson St. Ste A *Greencastle: 1001 S. Bloomington St. Ste 301

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Visit us on the web at www.mywflwvwci.com

What Do My Cholesterol Results Mean? Know the difference between “LDL” and “HDL” cholesterol? A Simple blood test can reveal the hidden details of your cholesterol, but knowing what the numbers mean is not so simple .

Types of Cholesterol measured You would think that a lab test for cholesterol would simply tell you how much cholesterol you have. And it does, but wait: There are several cholesterol measurements:  Total cholesterol  HDL cholesterol  LDL cholesterol

Total Cholesterol HDL cholesterol is the “good” cholesterol. It’s carried on high-density lipoproteins. Having more of it means you’re more likely to have a lower risk of coronary heart disease (CHD). LDL cholesterol is the “bad” cholesterol. It’s carried on low-density lipoproteins. You’re better off with lower levels of LDL cholesterol, because it’s linked to a higher risk of heart disease. *Note that total cholesterol does not equal HDL cholesterol plus LDL cholesterol.

Your Cholesterol Measures

Triglycerides

Cholesterol is measured as milligrams of cholesterol per deciliter of blood, (mg/dL). A lipid profile test is done after a 9 to 12 hour fast. The HDL, total cholesterol, and triglycerides can be measured and then the LDL can be calculated using these numbers.

Triglycerides are another fatty substance in the blood that affects your risk for heart disease. Most fat in food, as well as in your body, is present in the form of triglycerides. High levels are a matter of concern and are linked to the risk of heart disease, just as with cholesterol.

If your total cholesterol level is-

Elevated triglycerides are common. Triglycerides may be elevated even if the total and HDL cholesterol are normal. So t here is no way to know if a person has high triglycerides unless it is measured.

Here is what the levels mean: 200 mg/dL or less

Desirable

200 to 239 mg/dL

Borderline high

240 mg/dL or more

High

If your HDL cholesterol level isLess than 40 mg/dL

Too Low

60 mg/dL or higher

High—Beneficial

If you’re 20 years old or older, have no heart disease and your LDL cholesterol is: Less than 100 mg/dL

Desirable

100—129 mg/dL

Near/above optimal

130—159 mg/dL

Borderline high

160—189 mg/dL

High

190 mg/dL and above

Very High

If your triglycerides are tested, here is how you can interpret the numbers: Less than 150 mg/dL

Normal

150—199 mg/dL

Borderline

200—499 mg/dL

High

More than 500 mg/dL

Very high

Screening for high cholesterol is advised for everyone 20 years or older. Remember, only your doctor should decide the best way to evaluate and interpret your cholesterol levels. Speak to your doctor if you have any questions about your cholesterol levels.

Most Steps

Most Steps

Stacey Schmidt

Sue Pitts

Porter Township

Greencastle

4,000 Steps per day Shannon Belcher

4,000 Steps per day Scott Weltz

Montezuma

Greencastle

RECIPE OF THE MONTH

Baked Spaghetti Squash Boats Servings: 4 Serving Size: 1 boat ~ Calories: 326 ~ Fat: 8 g ~ Protein: 29 g Carb: 35 g ~ Fiber: 7 g ~ Sugar: 10 g ~ Sodium: 318.5 mg (without salt)

Ingredients  2 small/medium ripe spaghetti squash  Salt and pepper, to taste  4 thin chicken cutlets, about 3 oz. each  Pinch garlic powder  1/4 tsp. oregano

 2 cups marinara sauce, warm  1 cup part skim shredded mozzarella

Preparation: Preheat ov en to 350 degrees. Cut the squash in half lengthwise, scoop out seeds with a spoon. Place on baking sheet, cut side up and sprinkle with salt and pepper. Roast 30-60 minutes or until the skin gives easily under pressure and inside is tender. Meanwhile, while the squash is roasting, season chicken cutlets with salt, pepper, garlic powder and oregano. Grill the chick en until cooked through (either on a grill, George formal grill, or pan). Set aside on a dish. Remove the spaghetti squash from the oven and carefully fluff the spaghetti-like strands on each half with a for, leaving the squash in the shell. Season with salt and pepper, then spoon about 1/3 cup marinara in each boat. Slice the chicken on the diagonal and place each piece on top of each squash half. Top the chicken with 1/4 cup each of the remaining marinara sauce, then top with cheese and place back into the hot oven and cook until the cheese is melted and sauce is hot, about 12 minutes. Sources: 1 .https://www.uhctools.com/assets/prebuilt_nl_2013_cholesterol.pdf 2. www.realkidseatspinach.com

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