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    PROVERBS31JULIA   105,375
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Notes from the Spark Quiz "Test Your Cholesterol"

Tuesday, June 24, 2014


As I was going through the quiz, I copied some of the "explanation" notes off to the side, where SP clarified why the answer was what it was. I find myself getting mixed up with cholesterol and triglyceride and how to deal with them. I decided to paste in some of those notes, to remind me what to do!! This is not my wroting!! The Spark Quiz link is below!

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Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated with an increased risk for heart disease. Losing just 10% of your body weight (25 pounds for someone who weights 250 pounds), can improve your cholesterol levels.

Peanut butter (the "natural" kind without added oils) contains monounsaturated fats, which are the healthiest fats for your heart. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocadoes, cashews, canola oil, hazelnuts, macadamia nuts, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste. Read SparkPeople's Fat & Oil Reference Guide to learn more about healthy and unhealthy fats.

Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Food products that contain trans fat include vegetable shortenings, hard stick margarines, crackers, candies, cookies, snack foods, fried foods, doughnuts, pastries, baking mixes and icings, store-bought baked goods, and more.

Saturated fat is unhealthy because it increases both your total blood cholesterol and your LDL (bad) cholesterol as well. Ideally, no more than 10% of your daily calories should come from saturated fats. Try to limit and avoid: bacon, bacon grease, beef, butter, cheese, cocoa butter, coconut, coconut milk, coconut oil, cream, cream cheese, ice cream, lard, palm kernel oil, palm oil, pork, poultry, sour cream, and whole milk.

Cholesterol should be limited to less than 300 mg daily (see answer to question 7 above).

Polyunsaturated fats are somewhat healthy since they decrease your LDL (bad) cholesterol, but also decrease your HDL (good) cholesterol. You'll find polyunsaturated fats in corn oil, mayonnaise, pumpkin seeds, and sunflower seeds, which can be eaten in moderation.

Exercise can increase your HDL (good) levels while lowering your LDL (bad) cholesterol. You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active. The American Heart Association recommends 30 minutes of exercise on most days of the week.

Even moderate activity, if done daily, can make a difference. Research shows cholesterol improvements are related to the amount of activity and not to the intensity of the exercise. Even if you lose little weight, exercise can help you improve your cholesterol levels. Heart-healthy changes can occur inside your body before any benefits are seen on the outside.

Although everyone should consult their health care provider before starting an exercise program, in most cases, you won't need medical supervision to exercise safely and effectively.
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This mid section between ===== is notes copied from the "Explanation" as I answered questions on the Spark People quiz on Cholesterol - see link below.

Notes from the quiz:
www.sparkpeople.com/reso
urce/quizzes_start.asp?qui
zid=39


I got like 8/10 questions right but one was sloppiness in reading and clicking and the other I truly didn't know, had never read, and so the questions that had insightful answers, I copied the info into here to refer back to. I don't always remember to eat the healthier forms of cholesterol.
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  Member Comments About This Blog Post:

LINDAF49 6/29/2014 11:03PM

    Good info consolidated down for me..thanks so much Working on the DASh diet and The Daniel plan ...learning more each day is my goal since getting heart stents 5 weeks ago now ... blood pressure is doing well and looking forward to blood draw readings to be done this week. The meds should be helping and diet changes re becoming easier.


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HOPEFULHIPPO 6/25/2014 5:46PM

    emoticon

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LADYFROMTHEWOOD 6/25/2014 9:04AM

    You should write articles for SP.
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OVERACTIVEELBOW 6/25/2014 6:46AM

    Great idea ! Storing your notes in a blog for yourself... Thanks for sharing your "Fat" emoticon notes !!

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_CYNDY55_ 6/24/2014 10:59PM

    emoticon emoticon Share emoticon

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1CRAZYDOG 6/24/2014 10:44PM

    Thanks for sharing this information!



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