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The USDA's food guidance system is comprised of the new MyPlate symbol to help Americans make healthy food choices and to be active every day.
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Steps to prevent high cholesterol
Posted 9/21/2012 Updated 9/27/2012
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by Senior Airman Syan Bittle
59th Medical Diagnostics and Therapeutics Squadron
9/21/2012 - JOINT BASE SAN ANTONIO-LACKLAND, Texas -- September is Cholesterol Awareness Month and it's a great opportunity for all Americans to educate themselves on the risks of high cholesterol.
Cholesterol is a waxy, fat-like substance that your body needs. But, when you have too much in your blood, it can build up on the walls of your arteries. This can lead to heart disease and stroke, which is the leading cause of death in the U.S.
According to the Centers for Disease Control, one in six adults have high cholesterol with levels at 240 mg/dL or higher while a desirable level is lower than 200 mg/dL. Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood in the United States and some other countries.
There are no symptoms of high cholesterol, so it's important to get checked regularly because you may not even know you have it. It is recommended that adults have their cholesterol levels checked once every five years by the National Cholesterol Education Program.
While high cholesterol is something to be concerned about, it is also something that can be controlled and even reversed. A healthy, balanced diet that is low in dietary cholesterol and saturated fats can improve your health. Saturated fats are found in animal products, including dairy and other sources of protein. Coconut products and palm oil also contain saturated fat.
If you're worried that having high cholesterol means you can no longer eat the foods you love, have no fear. Simple recipe changes can prevent you from consuming too much saturated fat, as well as total fat. For example, instead of using regular American cheese you can try a low fat or even part-skim cheese like mozzarella.
Making the switch from high fat meats to leaner cuts, such as loin and chuck, can also reduce your total saturated fat intake so you can have your steak and eat it, too. Meat alternatives such as nuts and soy products can also help you meet your daily protein goals without the saturated fat. However, always watch your portions because calories from nuts add up fast.
Keep your plate balanced by adding a salad and brown rice on the side. A balanced plate includes low-fat dairy, whole grains, lean protein, fruits and vegetables. If you do not eat enough foods from each group then you may miss out on key nutrients, so practice healthy eating and make it a family affair!
For more great recipes go to http://www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/ktb_recipebk.pdf .
For more information on healthy eating visit http://www.choosemyplate.gov/ .
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