Your Guide to Conquering High Cholesterol

I. Introduction:
Cholesterol is a white, waxy fat found naturally in the body and is used to build cell walls and make certain hormones. Too much of it can clog the arteries and cut off the supply of blood to the heart, thus high cholesterol is the leading risk factor for heart disease. The three main factors that increase your risk for heart disease include high blood cholesterol/low HDL (> 200 milligrams per deciliter total cholesterol, <40>130 LDL) &/or high triglycerides (> 150 mg/100 ml blood), high blood pressure (> 140 systolic and 90 diastolic, below 120/80 =normal), and cigarette smoking. People who smoke a pack of cigarettes a day have more than twice the risk of a heart attack compared to people who’ve never smoked. In turn, blood cholesterol levels can be elevated by cigarette smoking and two other risk factors - obesity and an inactive lifestyle.

The important steps towards a healthy heart:
¨ Exercise regularly
¨ Utilize stress management techniques
¨ Have an eating pattern that is-

1. Low fat (<30% serving =" (<" 3 =" 10.5," over =" 105," serving =" low" food =" greater">5 grams dietary fiber). The American Dietetic Association recommends 25 to 30 grams of fiber per day.

IV. Soy-The Multifaceted Food:
Using soy products are an easy way to get a variety of protein sources in your day and simultaneously decrease your risk for heart disease and other chronic diseases. The soybean seed is 13 to 25% oil, 30 to 50% protein, and 14 to 24% carbohydrate.
¨ Soy protein, likely the genistein present in soy, lowers cholesterol levels 1. Soy decreases LDL-cholesterol levels and increases HDL, rather unique, since oat bran or decreased saturated fat intake decreases HDL levels.
2. Soy isoflavones, plant chemicals unique to soybeans, have antioxidant properties which protect LDL from oxidation and has favorable effects on blood vessel function.
3. Research studies using an average intake of ~40 grams of soy protein per day with a low fat (30% of calories), low cholesterol (<300 mg) diet was associated with a 12.9% reduction in LDL, 10.5% reduction in triglycerides, and an increase in HDL by 2.4%. One percent reduction in cholesterol decreases heart attack risk by two to three percent.
4. Soy protein compared to casein (cow’s milk protein), decreases LDL and increases HDL in individuals with normal lipid levels.

Bottom Line:
The FDA has recommended 25 grams or more of soy protein a day to reduce risk of coronary heart disease (reduce total and LDL cholesterol level). A sample day with soy:
Breakfast: Oatmeal made with soy milk and add ¼ cup soy milk on top = 6.5 g
AM Snack:
Dr. Soy California Blend Trail Mix (1 ounce) = 7 g
Lunch: ½ cup cooked soy pasta with ½ cup of your favorite marinara sauce with a mixed green salad = 6.3 g
Afternoon Snack: Whole-wheat crackers with 1-ounce part-skim milk cheese
Dinner:
Sushi with ¼ cup of edamame (fresh soybeans) = 5 g
Total = 24.8 g soy protein

V. “Five A Day” For Better Health:
Have 2 to 4 servings of fruit a day and 3 to 5 servings of vegetables a day for better health. One serving is 1 small fresh fruit (2 inch across/4 oz.), 1/2 cup of canned/fresh fruit or unsweetened 100% fruit juice, or 1/4 cup dried fruit (choose natural dried fruit without sulfur dioxide added), 1/2 cup cooked vegetables or vegetable juice, or 1 cup of raw vegetables. Add green leafy vegetables, such as spinach or kale which provide omega-3 fatty acids.

VI. Exercise helps increase your truck-loading cholesterol (HDL)!
Do aerobic exercise 30 minutes a day, it’s better to exercise more days for less time than less days for more time to strengthen the arterial vessel wall, increase collateral circulation and increase HDL.

VII. Conclusion:
Walk your talk! Go to the grocery store today and implement heart healthy eating into your long-term lifestyle.

Selected Grocery Items and Recipe:

1. Featured Products from the Livetician’s Grocery Shopping List:
Tea - Traditional Medicinals Organic Golden Green Tea
Bread/Cereals/Crackers - Whole Foods Organic Ezekial (3 g dietary fiber), Food For Life Ezekiel 4:9 Sprouted Grain Tortillas, 365 Organic 5 Grain Cereal with Soy, Kashi Heart to Heart/Go-Lean Crunch Cereal, Mother’s 100% Natural Oat Bran, Ak-Mak 100% Whole-Wheat Crackers
Beans/Grains/Nuts - Health Best Dried Organic Beans/Quinoa/Amaranth, Westbrae Natural/Eden Canned Organic Beans, Arrowhead Mills Whole Grain Amaranth, Lundberg Wild Blend Long Grain Brown Rice, Casbah Organic Whole-Wheat Couscous Original, 365 Organic Whole Wheat Pasta, Food For Life Sprouted Grain Pasta, Health Best Dry Roasted Soy Nuts/Raw Almonds, Dr. Soy/Genisoy Soy Nuts
Soy Products - Mori-Nu/Nasoya Organic Silken Tofu, Edamame (fresh-in deli), 365 Organic Soymilk, Whole Soy & Co. Yogurt
Supplement - Barlean’s Forti-Flax or Spectrum Essentials cold-milled organic flaxseeds
Condiments/Oils - Madhava/Sweet Cactus Farms Agave Nectar, Hain Pure Foods Canola Mayonnaise, Robbie’s Barbeque/Sweet and Sour Sauce, Bragg Liquid Aminos, 365 Organic Canola Oil/Organic Extra-Virgin Olive Oil
*Deborah creates a list of recommended foods available at Whole Foods customized for each client based on his or her dietary needs.

2. Recipe:
Livetician’s Energizer Shake! By: Deborah A. Klein, MS, RD
Ingredients:
4 ounces of tofu (“Mori-Nu” Firm) or ¼ cup nonfat dry milk powder
1/2 cup low fat or non fat plain yogurt
1 banana
1/2 cup of frozen strawberries (~5 strawberries), or frozen mixed berries
2 to 3 cups of 1% milk or soy milk (try Whole Foods Brand vanilla soy milk) {for a thicker shake, add ¾ of the blender full with milk}
1/2 cup filtered/bottled water/ice - optional (don’t need water if you use more milk)
Optional –For omega-3 essential fatty acids and fiber, stir in a Tablespoon of ground flaxseed to the cup you drink, so flaxseed doesn’t get rancid, need to drink it right away.
Directions: In a blender, put 4 ounces of tofu, yogurt, a banana, a handful of strawberries (about a 1/2 cup), and milk. If you like thicker shakes, instead of using water, fill the blender up with milk ¾ full. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a piece of high fiber toast or a small bowl of cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on- the-go” energizer.
Serving size: 1 cup
Total servings: 5 Nutrition Analysis per serving:
96 calories, 4.6 g protein, 15 g carbohydrate, 2.5 g fat, 1.4 g fiber