Improving Lifestyle to Manage Cholesterol

Cholesterol Having high cholesterol puts you at risk for heart disease, the leading cause of death in the United States. Approximately one in every six adults—16.3% of the U.S. adult population—has high total cholesterol. The level defined as high total cholesterol is 240 mg/dL and above. People with high total cholesterol have approximately twice the risk of heart disease as people with optimal levels. A desirable level is lower than 200 mg/dL. For adult Americans, the average level is about 200 mg/dL, which is borderline high risk. CDC, 2010

What is Cholesterol? A waxy fat-like substance found in all cells in the body Your body makes all it needs, but it is also found in foods and can come from genetics. Cholesterol can leave deposits along the arterial walls- Atherosclerosis High cholesterol can lead to heart disease, stroke, high blood pressure and PAD.

Ways to Reduce Cholesterol Reduce dietary cholesterol and saturated fat Increase the heart healthy fat Reduce excess weight Do cardiovascular exercise If you smoke, stop

Know Your Numbers: Total Cholesterol: Below 200mg/dL HDL: 40-65mg/dL LDL: Below 100mg/dL Triglycerides: Below 150mg/dL

The Four Areas Nutrition Exercise Stress Management Other Lifestyle Factors

Nutrition Reduce foods that are high in cholesterol Read food labels and keep cholesterol below 300mg/day Foods high in cholesterol tend to also be high in saturated fat

Foods High in Cholesterol Egg Yolk Caviar Liver Butter Shrimp Cheese Processed Meats Fast Foods

Reduce Saturated fat Foods to Watch Include: Butter, High Fat Cheeses, High Fat Cuts of Meat, Whole Milk and Ice Cream Choose Leaner Cuts of Meat Such as Round or Sirloin, Trim Visible Fat. Drink Low-Fat (1%) or Fat-Free (Skim) Milk Rather Than Whole. Use Low-Fat Spreads

INCREASE MONOUNSATURATED FAT This Fat is Heart Healthy and Can Increase HDL. Sources Include: Olive Oil, Corn Oil, Soy Bean Oil, Avocados and Nuts. Fish Oil and Omega-3

Other Nutritional Tips Increase Fiber Intake 20-30 Grams Per Day Insoluble: Whole Grains, Wheat Bran, Veggies, Fruit with Skin Soluble: Oats, Beans, Apples, Psyllium, Barley Ample Water Intake

Stress Prolonged exposure to stress can adversely affect every major system in the body. 75%-90%of all visits to a PCP are stress related-WebMD 2012 Stress can weaken the immune system and lead to a variety of disorders. Prolonged stress can increase LDL cholesterol

Ways to Reduce Stress: Make a list and divide it: what is changeable and non- changeable Change the stress you can. Examples. Deep breathing Visualization Writing Stretching, cardio!

Exercise Benefits include: increased HDL, improved circulation, reduced stress, weight management, better sleep, more energy, and many more! Many different forms, but cardio should be paramount Brisk pace, full-body movement Aim for at least 30 minutes and at least 3 days per week

Summary Even just making little changes in each area can have a big impact. Each area is important, but needs to be individualized so please follow up with your doctor, RD, fitness trainer, etc. Please feel free to contact us as we have many resources available . You deserve better health!

Please contact us for more information! Advanced Care Wellness (661) 716-7118 (800) 892-1325 www.advancedcarewellness.net