One out of four adults is likely to be on a cholesterol-lowering drug. Often people are not given the proper tools to make an educated decision between taking drugs or making lifestyle changes to decrease their cholesterol. If adults were encouraged to start up a cardiovascular program their need for cholesterol-lowering drugs would decrease and they would gain other health benefits that they would not get from the drugs alone.

There are different types of cholesterol:

LDL Cholesterol - Low Density Lipoproteins (lipids are fat and proteins combined). These transport cholesterol from the liver to tissues of the body. This is the “bad” cholesterol.

HDL Cholesterol - High Density Lipoproteins. These transport cholesterol from the tissues of the body to the liver so that it can be excreted. This is the “good” cholesterol. The higher your HDL level, the lower your risk for coronary artery disease.

Triglycerides - Are the major form of fat found in the body. They come from foods we eat as well as being produced by the body.

Non-HDL Cholesterol - LDL cholesterol and Triglycerides

Exercise increases your HDL cholesterol while reducing your non-HDL cholesterol. Cardiovascular exercise increases your blood circulation strengthening your heart and clearing away clots in the blood vessels. The added bonus is that you will also lose weight.

Always consult your doctor if you have high cholesterol before starting any type of activity. Once given the go ahead start with a cardio activity for 15 minutes. If you are already cardio active increase the frequency, duration and intensity. Try to do cardio every day or as often as possible and increase the duration until you can do 30 minutes. Always start slow and build up no matter what activity you choose, be it swimming, cycling, walking or jogging as long as your heart is pumping the whole time.

This one change alone will make a difference in lowering your cholesterol, but you will also need to make some dietary changes. Keep a look out for December’s article on cholesterol and nutrition. In the mean time if you do not know your cholesterol levels go to your doctor and have them checked. Compare your results with the guidelines outlined below. Knowing and understanding your results will help you decide your course of action. You can start an exercise and nutrition program that will prevent you from needing the cholesterol lowering drugs or help to decrease your required dosage.

National Cholesterol Education Program Adult Treatement Panel III Guidelines

Knowing your cholesterol levels is a big step in taking charge of your health.  Check with your doctor to find out what your level are at.  Compare your numbers with this chart to see if you are on the right path or need to start taking steps towards lowering your cholesterol.

All values are expressed in milligrams per deciliter.

Plank

Planks are a great exercise for the abs.

1. Start on your knees. Keep your elbows under your chest. If they are at your chin or eye level your feet may slip. Try to keep your hips at the same height as your shoulders. Push your shoulder blades towards your feet. Pull your pubic bone towards your belly button.
2. If easy, lift your knees so that you are supporting yourself on your toes and forearms only. Breathe and hold. Work up to 1 minute.

Soup is such a quick and easy meal. Just open the can or box, maybe add water or milk and heat. The one problem is the amount of sodium found in many of the popular soups. As you recall from previous issues, high sodium content can attribute to high blood pressure, high cholesterol, stroke and other medical issues. Your daily requirement is 1100mg to 2300mg/day.

Braised Chicken Curry and Yams

Canola oil
6 Chicken Breasts bone in skin removed
2 lg. White onions, chopped
1 tbsp. Minced garlic
1 tbsp. Minced ginger
1/3 c. madras curry powder
1 banana
2 bay leaves
4 cups chicken stock (low sodium)
3 lg. Yams chopped
salt and black pepper to taste
3 cups cooked long grain brown rice

1. In a hot stock pot coated with oil, season the chicken and brown all sides. Put chicken aside.
2. In the same stock pot, remove chicken fat, leaving only a coating of oil and sauté onions, garlic and ginger. Caramelize well.
3. Add the curry powder. Mix quickly for 2 minutes making sure not to burn the curry powder.
4. Add back the chicken, banana, bay leaves and chicken stock. Check for seasoning.
5. Bring to a boil and simmer slowly for 1.5 - 2 hours. (alternatively make the night before and place in a slow cooker. In the am plug in on low for 6-8 hours. When you come home dinner is ready)
6. During the last 30 minutes of cooking or when you come home from work add the yams.
7. Serve with 1/2 cup brown rice.

Serves 6
Calories -330 cal, protein - 14.6 g, carbs - 40 g, fat - 3.8g, sodium - 360 mg