By Jessica A. Schreck, RD CDN
After a certain age, every yearly physical comes with, what I like to call, a report card. All of the medical tests and probes you undergo in order to determine your overall health are summarized. Included in that “report card” is a lipid panel, based on a fasting blood test. This panel notes your cholesterol and triglyceride levels. These numbers help assess risks and diagnoses related to your cardiovascular system. Having raised cholesterol or triglyceride levels indicates a major risk factor for heart disease, high blood pressure, and/or stroke.
It is important to note that not only do doctors check your total cholesterol levels, they also check your good (HDL) and bad (LDL) cholesterol. It helps to differentiate HDL and LDL cholesterol by understanding that healthy HDL levels should be high, and unhealthy LDL levels should be low.
Aside from genetic components and predisposition, many of these levels are affected by diet and lifestyle. Eating soluble fibers found in whole grains, and healthy fats found in lean meats, is important. Some sources of soluble fiber are oats, beans, seeds, apple, pears, prunes, and barley. Some sources of healthy fats include olive oil, canola oil, seafood, and avocados. Some foods to avoid include refined (or “white”) carbohydrates, saturated fats (like butter and whole-milk dairy products), fried foods, chicken skin, and animal fat.
Lastly, adding some physical activity to your daily routine will work wonders. Not only is it good for your cardiovascular system, it’s also great in elevating your mood and keeping your weight in check.
Jessica Schreck is a Registered Dietitian and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 342 or at jas945@cornell.edu