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We hope you find this information helpful in your quest for weight loss, fitness, and better health. Use the quick navigation menu to the left to move to topics quickly. If you have questions or topics that you would like to see in our newsletter, please let me know!

Cholesterol: What Those Numbers Mean

Last month we talked about the fundamentals of cholesterol and how it is important in both health and disease (The Skinny on Cholesterol). This issue, we will go deeper into the actual blood measurements that are done and how they help predict your risk for heart disease and stroke. Those measurements are total cholesterol, VLDL (very low-density lipoproteins), LDL (low-density lipoprotein), and HDL (high-density lipoprotein). Remember that cholesterol is a type of "fat" molecule, which means it doesn't mix well with water. This is where the lipoproteins become important: they are "cholesterol carriers", and help to transport cholesterol throughout the body.

The VLDL and LDL are considered the "bad" cholesterols. These lipoproteins are responsible for carrying fats and cholesterol from the liver to the rest of the body. Unfortunately, the VLDL and LDL's aren't always careful where they drop off their fat and cholesterol loads. When they bump into a blood vessel or artery wall, some of the cholesterol sticks to the artery. This is how cholesterol plaques and atherosclerosis start and grow larger. As you can imagine, the more VLDL and LDL carriers in your blood, the greater the chance of you developing atherosclerosis, and the larger these cholesterol plaques can become. This is where your diet is important: the more fat you eat, the more your liver makes VLDL's and LDL's. The more VLDL's and LDL's in your blood, the greater your chances of having deposits and plaques in your arteries. The first step to lower your VLDL and LDL levels is a low fat diet!

With all the VLDL's and LDL's around, thank goodness for the HDL's! They are the "good" cholesterol, and are responsible for finding and picking up the cholesterol that becomes stuck to the vessel and artery walls. They scavenge these cholesterol plaques and bring them back to the liver where they can be recycled. You can see why the more HDL's you have, the better! Things that help to increase your HDL levels are exercise, red wine or purple grape juice, and some B vitamins (niacin).

So doc, what should my cholesterol be? Well, that depends on your other health risk factors. Since the major player in cholesterol plaques is LDL, this is the number we will focus on. To calculate your LDL target, you need to answer the following questions:

1. Are you a man over 45 years old or a woman over 55 years old?
2. Does your family have a history of heart attack or stroke at a young age?
3. Do you have high blood pressure (treated or not)?
4. Do you smoke?
5. Is your HDL low (less then 35)?
6. Do you have heart disease or stroke already?
7. Do you have diabetes?

Now find your LDL target in the table below:

What if your LDL is too high? The first step is to discuss your risks and cholesterol levels with your health care provider. The second step is always a low fat diet, exercise, and weight loss (which I presume you are already trying, since you signed up for this newsletter!). Third, eat plenty of fiber. Oatmeal, beans, vegetables, and fruit can actually lower your cholesterol. Finally, try and minimize your other risks. One of the biggest risks for heart attack and stroke is smoking, so if you smoke lose the butts!     Back to the top.

Your Weight Loss Questions

On the subject of Veggies and Fruit, a reader asks:

Is it okay if I snack throughout the day on fresh raw fruits and vegetables in addition to my already healthy diet? Could vegetables in excess cause weight gain, or do they take longer to digest and therefore do not affect weight gain?

Answer:

It is hard to eat enough apples, carrots, or celery to gain weight! Just for comparison, the average sized Snicker's bar has the same total calories as 4 medium sized apples or 10 raw medium carrots or 100 stalks of celery. All of these choices have the same calorie "cost"! (We won't even talk about the saturated fat in a Snicker's bar.) Raw fruit and veggies by themselves are excellent snacks. They satisfy a number of "oral" needs, are low in calories, high in nutrients, and all natural. Just remember to avoid the dips!   Back to the top.

This Month's Recipe

Chinese Chicken and Walnuts over Brown Rice

In keeping with our theme about cholesterol, I chose a recipe with walnuts. Walnuts have a fair amount of omega 3 fatty acids, which along with proper diet and exercise, can help to lower your cholesterol.

Ingredients

3 tsp vegetable oil
2 1/2 tbsp sugar
4 large scallions
1 cup walnut halves
1 red bell pepper, cut into 1" cubes
2 cloves garlic, minced
1 tbsp minced ginger
1 pound chicken breasts
1 cup chicken broth or bouillon
1 tbsp soy sauce
1 tsp sesame oil
1 1/2 tsp cornstarch
4 cups long grain brown rice, cooked

In a medium skillet add 1 teaspoon of the vegetable oil and stir in 2 tablespoons of sugar over moderate heat. Add the walnuts and cook for about 7 minutes, or until they are crisp and lightly coated. Set them aside.

In another larger skillet, add the remaining 2 teaspoons of vegetable oil and heat. Saute the red bell pepper, scallions, garlic, and ginger and cook for about 2 minutes or until tender. Add the chicken and saute for an additional 4 minutes, or until the chicken is fully cooked.

In a small bowl, combine the broth, soy sauce, sesame oil, remaining 1 1/2 tsp of sugar and the cornstarch and whisk together. Add to the pan with the chicken and bring to a boil. Stir in the walnuts and toss. Serve over rice (1 cup cooked brown rice per serving). Serves 4 (per serving, including rice: Calories 528, Protein 14.8 g, Total Fat 25 g, Carbohydrate 64 g, Sodium 656 mg).   Back to the top.

Site News

This month I will be launching the Smart Calorie Health and Nutrition Support Forum! You will be able to ask general weight loss and diet questions to a community with similar goals and philosophies. Though this will be a public forum, there is also a method to send private messages to individuals as well. Access the public discussion boards and sign up for free. The more who join, the better the discussions!

If you have found My Deluxe Calorie Diary, My Recipe Diary, or the Body Fat Calculator helpful, consider donating here. With a minimum donation of $15 for the programs, you will gain access to a private Support Board at the Smart Calorie Health and Nutrition Support Forum. I will be moderating this private board and answering your specific weight loss and nutrition questions.

Next month's newsletter we'll talk about a common diet supplement, ephedra. This herb has been in the press a lot lately, and is commonly available at many drug stores and health food stores. Stay tuned...

If you have comments about this month's newsletter, feel free to e-mail me. If you know someone who would enjoy this newsletter, feel free to forward a copy to them! They can also sign up for their own copy here.   Back to the top.

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