In This Issue
Correct Levels
Fats That Can Be Trouble
Heart-healthy Fats
Super Foods Through The Day
Find Time for Excercise
Mustard-Crusted Salmon
4 servings
Active Time: 10 minutes
Total Time: 20 minutes

1 1/4 pounds center-cut salmon fillets, cut into 4 portions
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground mustard
2 teaspoons lemon juice
Lemon wedges
Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.
Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.
Per serving : 290 Calories; 18 g Fat; 4 g Sat; 6 g Mono; 89 mg Cholesterol; 2 g Carbohydrates; 29 g Protein; 389 mg Sodium; 550 mg Potassium

Pineapple-Raspberry Parfaits

You won't mind serving dessert on a busy weeknight after assembling these quick parfaits!
 4 parfaits
Active Time: 5 minutes
Total Time: 5 minutes

2 8-ounce containers (2 cups) nonfat peach yogurt
1/2 pint fresh raspberries, (about 1 1/4 cups)
1 1/2 cups fresh, frozen or canned pineapple chunks
Divide and layer yogurt, raspberries and pineapple into 4 glasses.
Per serving : 109 Calories; 2 mg Cholesterol; 23 g Carbohydrates; 5 g Protein; 3 g Fiber; 58 mg Sodium; 113 mg Potassium
1 1/2 Carbohydrate Serving

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September is cholesterol education month and the focus of my newsletter.

Maintain Healthy Levels
 Cholesterol is a fatty substance that has many uses in our body including being used to make hormones, to help our nerves function and to keep our cell walls healthy.  When cholesterol levels fall below 150 a doctor should look for the cause and treat appropriately.  We cannot live without cholesterol.

Excess cholesterol is what we hear more about.  If you have inflammation or other causes of artery damage or excess fibrin the net formed collects cholesterol deposits known as atherosclerosis.  This looks similar to a scar on the outside if you injure the skin. Cholesterol builds up in arteries, gradually narrowing them and restricting blood flow. The clot or plaque can also break off and cause a stroke.  That is why we measure cholesterol. 
Generally a safe total cholesterol level is between 155 and 210, HDL greater than 40 and LDL less than 120.  Other factors must be considered if heart disease runs in your family. Extended panels that include inflammatory markers and accessory panels are helpful in determining your circulatory risk.  We do have genetic tests if you have a family history or just want to know your best treatment options.
Lifestyle changes are most important in maintaining a healthy heart. Many foods have been shown to lower cholesterol or heart risk.  Most of them have in common high fiber or healthy oils. One study found that heart attack survivors who adopted a Mediterranean-style diet-low in red meat and dairy but rich in olive oil, nuts, fish, whole grains, fruits, and vegetables-lowered their risk of heart attacks, sudden death, and cardiac events by 50% to 70%. Cardiovascular health also requires exercise. If a heart attack occurs, the ability to survive is strongly related to the person's exercise level, especially the aerobic part.  When the heart muscle has more demand it responds with extra blood vessels.  The extra vessels can protect the heart if one vessel becomes clogged.
Fats That Can Be Trouble
The cholesterol listed on the nutritional label refers to dietary cholesterol, which is only one of the things found in food that can cause your cholesterol to increase. It's also believed to be the least important. Saturated fat and trans fats appear to have a far greater impact. Trans fats are found in many fried foods, commercial baked goods, and stick margarine. These fats increase your LDL (bad cholesterol) while lowering your HDL (good cholesterol). Saturated fat isn't quite as destructive as trans fat, but it is much more abundant.  Saturated fat found in meat or dairy products increases LDL and also inhibits the anti-inflammatory benefits of HDL (good cholesterol), while fats from fish, grains, and nuts boosted it. Excess calories, even from sugar can cause a rise in low-density lipoprotein (LDL), also known as "bad cholesterol".

dinnerHeart-healthy Fats
 Evidence for otherwise healthy middle- aged women is that eating fish twice a week is protective.  Statin drugs have less evidence in this group. Omega-3 fatty acids found in cold-water fish, have been shown to prevent blood clots, lower blood pressure, and slow the buildup of plaque in the arteries. Large studies suggest that this fat can lower the risk of heart disease by more than 35% and can reduce the risk of sudden death from heart attack by more than 50%.
The types of fats found in olive oil, nuts, avocados, and fish can actually reduce LDL. A diet high in these unsaturated fats decreased blood pressure, increased HDL, caused no significant increase in LDL, and lowered triglycerides.
The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.

Super Foods Through the Day
 Coarse or steel cut oats for breakfast can replace boxed or instant cereals that offer less fiber.
Ground flax or bran in muffins to replace donuts or low fiber muffins.
Blueberries or other berries add fiber, anti-inflammatory help and flavor.
Whole fruit as a snack or with breakfast can replace juice or sugary snacks at the drive through or office vending machine.
Vegetable packed soups can replace creamed soups for lunch.
Have a vegetable salad at least twice a week with extra virgin olive oil in the dressing and pecans or other nuts instead of croutons.
Multi grain or Ezekiel bread are more help than bread with more processed flour.
Make a snack of 10 or 12 nuts such as walnuts, almonds and macadamia nuts.
Avocado or bean dip with vegetable cruets or edamame for happy hour instead of cheese and crackers.
Sip red wine if you drink. It is healthier than beer, mixed drinks or white wine.
Fish for Friday dinner instead of other meats is a helpful old custom.
Meatless Monday with Legumes can replace meat another day.  Try black beans with plenty of garlic and onions on brown rice.  Bean chili or Indian lentils are other options. Cook onions and garlic in olive oil. When soft add spinach, kale, chard or other greens and heat until wilted. Try something new and healthy at least once a month.
excesise1Find Time For Excercise
 Even ten minutes twice a day can make a difference.  Commit to a few minutes daily before or after work, or at lunchtime. It does add up. 
Consider walking/jogging, power walk or jog for five minutes in one direction, then turn around and return home. You'll have just completed a ten-minute cardio blast!
Got ten minutes during your lunch hour? Close your office door and turn those ten minutes into a yoga session of sun salutations or do some basic exercises like pushups, crunches, squat thrusts and lunges.
A jump rope is an inexpensive and portable device that you can take anywhere! And it's a great cardiovascular activity that will improve your level of fitness.
Exercise DVDs abound now and can be done inside during inclement weather. I have recently seen exercise DVDs that are designed with short 10-minute segments. If you don't have time to do the entire workout, try completing just one of the shorter segments.
Dancing alone may feel silly, but fast dancing is a fun cardio workout--so crank up the music and take a break to get your blood moving.  You'll burn calories, increase your aerobic capacity and build stamina also.
Find active fun on your day off. Perhaps you can think of fun sports from your life such as biking, hiking, dancing, tennis, soccer or other ball sports. You could begin to enjoy these activities again. 
If you have children you can spend time with them and get your exercise at the same time with a sport to do together. Find a team to join or a partner to enhance your commitment.