September 2005

High Blood Cholesterol - What You Need to Know

September is Cholesterol Education Month.

For many years, most individuals with heart disease have been encouraged by their physicians to take steps to lower their cholesterol. Recent studies now also show that lowering cholesterol in people without heart disease greatly reduces their risk for heart disease and cardiac related deaths. This is true for those with high cholesterol levels, as well as those with average levels.

A good place to have your cholesterol level tested is at a Feeling Gr-r-reat Heath Screening. If you don't have access to a screening, you can ask your physician if you should be tested.

Here's a list of this year's remaining on-site Feeling Gr-r-reat Health Screenings:

UPCOMING FEELING GR-R-REAT HEALTH SCREENINGS

September:
  • Atlanta: September 1
  • Rome: September 15 and 16
  • Elmhurst: September 19
  • Omaha Retirees: September 27
  • Omaha: September 28 and 29
  • London, Ontario: date TBD
 October:
  • Kansas City: October 4
  • Battle Creek Porter Street Office Complex: October 17 and 18
  • Battle Creek Retirees: October 19
  • Battle Creek Headquarters: October 20 and 21
  • Battle Creek: WKKI: October 24
  • Grand Rapids: October 24
  • Louisville: date TBD
  • Pikeville: date TBD
  • Memphis: date TBD
  • Memphis Retirees: date TBD
  • Rossville: date TBD

November:
  • Zanesville: November 8
 San Jose: TBD

HOW TO GET IMPORTANT INFORMATION ON CHOLESTEROL

Each September, the National Heart, Lung and Blood Institute of the National Institutes of Health leads a campaign to provide education on cholesterol. This year's theme is: Know Your Cholesterol Numbers--Know Your Risk.

Please read over this file, Good Health Newsletter (Part 2) September 2005.pdf, for more information about cholesterol:
  • What Do Your Cholesterol Numbers Mean?
  • What Affects Cholesterol Levels?
  • What Is Your Risk of Developing Heart Disease or Having a Heart Attack?
  • Treating High Cholesterol.
  • Lowering Cholesterol with Therapeutic Lifestyle Changes.

HANDY TIP SHEETS TO HELP YOU LOWER CHOLESTEROL

Estimating Portion Sizes

Maintaining a healthy weight is critical to controlling cholesterol. Many of us tend to underestimate the amount of food we eat by overestimating the amount of food in a serving. Here are some guidelines to help you to "size up" your portions:
  • 1/2 cup fruit, vegetable, or pasta: small fist
  • Apple: baseball
  • 1/2 bagel: small soft drink lid
  • 1 teaspoon margarine or butter: thumb tip
  • 2 tablespoons margarine or butter: golf ball
  • Small baked potato: computer mouse
  • Pancake or waffle: music CD
  • Medium apple or orange: tennis ball
  • 1 ounce cheese: 4 dice or a domino
  • 1 tablespoon salad dressing: ping-pong ball
  • 1 tablespoon peanut butter: tip of thumb
  • 1 ounce cereal: tennis ball
  • 3 ounces meat or poultry: deck of cards
  • 3 ounces fish: checkbook
  • 1/4 cup of dried fruit or nuts: golf ball
  • Pretzels or snack food: rounded handful

Using Low Fat Flavorings

Two tablespoons of butter on a baked potato can add an extra 16 grams of saturated fat. However, if you use instead 1/4 cup of salsa, you’ve added 0 grams of fat. Here are other low fat cooking seasonings:
  • Herbs
  • Spices
  • Reduced or non-fat salad dressing
  • Mustard
  • Ketchup
  • Reduced or non-fat sour cream
  • Reduced or non-fat yogurt
  • Lemon or lime juice
  • Vinegar
  • Horseradish
  • Fresh garlic
  • Fresh ginger
  • Sprinkled butter flavor
  • Red pepper flakes
  • Sprinkle of parmesan cheese

The information contained in this newsletter is not intended to replace the advice of your healthcare provider. If you have any questions about managing your health and/or seeking medical care, please contact a medical professional.
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