By: Malcolm Mayhew
Medication can work quickly to drive “bad” cholesterol (low-density lipoproteins) way down, but the adverse side effects may not be worth it.
1. a waxy substance produced and released into the bloodstream by cells in the liver. The body uses cholesterol to form cell membranes, aid in digestion, convert vitamin D in the skin and develop hormones.
Good Versus Evil Not all cholesterol is bad. Because cholesterol can’t dissolve in the blood, it is transported through the bloodstream by carriers called lipoproteins. The two types of lipoproteins that carry cholesterol to and from your cells are called low-density lipoprotein (LDL) or high-density lipoprotein (HDL).
Your total cholesterol count is determined through a blood test and is made up of your LDL cholesterol, HDL cholesterol and one-fifth of your triglyceride level.
HDL removes cholesterol from the bloodstream and artery walls, whereas LDL deposits cholesterol in the artery walls and starts the process of atherosclerosis (hardening of the arteries).
THE DOS AND DON’TS OF HEALTHY CHOLESTEROL
Don’t Do This…
Safety in Numbers
Good: 200 mg/dL or lower
Borderline: 200 to 239 mg/dL
High: 240 mg/dL or higher
Good: 100 mg/dL or lower
Borderline: 130 to 159 mg/dL
High: 160 mg/dL or higher
Good: 40 mg/dL or higher
Low: 39 mg/dL or lower
Good: 149 mg/dL or lower
Borderline: 150 to 199 mg/dL
High: 200 mg/dL or higher
Low-Cholesterol Chicken Sesame Noodles
• 2 lean chicken breasts
• 1 pound whole-wheat spaghetti
• 1/2 cup reduced-sodium soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons canola oil
• 2 tablespoons lime juice
• 1 1/2 teaspoons crushed red pepper
• 1 bunch scallions, sliced, divided
• 1/4 cup chopped fresh cilantro, divided
• 4 cups snow peas, trimmed and sliced on the bias
• 1 medium red bell pepper, thinly sliced
• 1/2 cup toasted sesame seeds
• Cook chicken breasts on medium heat for 15 minutes. Cut into bite-sized pieces and set aside until adding to final mixture.
• Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
• Meanwhile, whisk soy sauce, sesame oil, canola oil, lime juice, crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro. Add chicken, noodles, snow peas and bell pepper; toss to coat.
• To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.
By: Malcolm Mayhew