Happy Wednesday to you!
Are you tracking Cholesterol in your Spark tracker?
Today's challenge is to add Cholesterol to your tracker (if you haven't already) and try to keep it below 250.
Why the big deal about Cholesterol?
(Taken from the American Heart Organization)
"Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body's cells. It's normal to have cholesterol. It's an important part of a healthy body because it's used for producing cell membranes and some hormones, and serves other needed bodily functions. But too much cholesterol in the blood is a major risk for coronary heart disease, which leads to heart attack. It's also a risk factor for stroke. Hypercholesterolemia is the term for high levels of blood cholesterol.
You get cholesterol in two ways. Your body produces the majority of it naturally, based on heredity, and the rest comes from cholesterol in animal products that you eat, such as meats, poultry, fish, eggs, butter, cheese and whole milk. Food from plants — like fruits, vegetables and some cereals — doesn't have cholesterol. Some foods that don't contain animal products may contain trans fats, which cause your body to make more cholesterol. Foods with saturated fats also cause the body to make more cholesterol.
Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are two kinds that you need to know about. Low-density lipoprotein, or LDL, is known as the "bad" cholesterol. Too much LDL cholesterol can clog your arteries, increasing your risk of heart attack and stroke. High-density lipoprotein, or HDL, is known as the "good" cholesterol. Your body makes HDL cholesterol for your protection. It carries cholesterol away from your arteries. Studies suggest that high levels of HDL cholesterol reduce your risk of heart attack."
What foods are high in Cholesterol?:
*Fatty meats (if you do eat them, cut off all the visible fat)
*Sausages, goose and duck.
*Pies and pastries.
*Fat or oil in cooking
*Prawns, shrimp and fish roe.
*Whole milk dairy products such as: milk, cream, cheese, butter and ice cream
*Egg yolks (egg whites are cholesterol free)
*Cakes, biscuits, sweets and chocolate.
*Foods high in saturated fat
What foods are low in Cholesterol?:
*Fish (especially oil rich fish such as sardines, salmon, mackerel, pilchards and trout. This type of fish contains Omega-3 fatty acids and they are thought to lower LDL cholesterol.)
*Poultry (chicken, veal or turkey) but remove the skin.
*Low-Fat dairy products, use semi skimmed or skimmed milk, low fat yogurts and mono or poly-unsaturated spreads.
*Foods high in polyunsaturated (found in nuts, seeds and vegetable oils) and monounsaturated (found in olive, grapeseed, walnut oil and avocado) fats.
*Fruit and vegetables
* Wholegrain breads, cereals, rice
* Baked beans and red kidney beans
If buying low fat foods ensure they are labelled "low in saturated fat"
How can I avoid having high Cholesterol?
The only way to try to prevent high Cholesterol is to stick to a healthy balanced diet, low in saturated fats, get regular exercise, and maintain a healthy weight.
This is just "food for thought". As you learn to read labels and start eating "healthier fare", you will notice that your Cholesterol will stay within the guidelines.
Have a FANTASTIC Wednesday!
“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.”
When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world
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