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Cholesterol
Cholesterol
CHOLESTEROL
Type offatfound in your blood
Your liver makes cholesterol for your
body
You also can get cholesterol from the
food you eat
You need some cholesterol to help
yourbrain,skin, and other organs grow and
do their jobs in the body
2 TYPES OF CHOLESTEROL
LDL Low Density Lipoprotein
Bad cholesterol
Normal value:
HDL High Density Lipoprotein
Good cholesterol
Normal value:
*TOTAL CHOLESTEROL NORMAL VALUE:
AVOID / LIMIT
Fatty food
fats
Animal
Egg
Salty food
Fries
Stress
Burgers
Smoking
Ice cream
Seafood
Liver
IMPROVE CHOLESTEROL
LEVEL
PEANUTS
42.5 grams per day
may reduce risk of heart disease (but
not salted or coated with sugar)
AVOCADOS
can lower LDL level (bad cholesterol)
IMPROVE CHOLESTEROL
LEVEL
FISH AND OMEGA 3
SOY FOOD
25 grams per day
tofu, soy flour, enriched soy milk
BEANS
5 or more times a week
25 30 grams per day
IMPROVE CHOLESTEROL
LEVEL
OATMEALS
5-10 grams per day
contain soluble fibers which can lower
and prevent absorption of cholesterol
SALMON
2 servings per week
IMPROVE CHOLESTEROL
LEVEL
SPINACH
SPINACH = ESPINADAS
NATIVE SPINACH = KULITIS
WATER / RIVER SPINACH = KANGKONG
MALABAR SPINACH = ALUGBATI
IMPROVE CHOLESTEROL
LEVEL
GARLIC
2 4 fresh cloves
TEA
either hot or cold
one cup a day
both black and green tea
IMPROVE CHOLESTEROL
LEVEL
ORANGE JUICE
rich in plant sterols
MORE BEANS, FEWER POTATOES
CASHEW
RED RICE
COENZYME Q10
ALTERNATIVES
LOSE WEIGHT
exercise
jogging
BRISK WALK
20 mins. to increase HDL (good
cholesterol)
ALTERNATIVES
DONT SMOKE
2 weeks after quitting, increase HDL
(good cholesterol)
GET MORE CALCIUM
increase 7% HDL (good cholesterol)
WHEN TO CALL A
DOCTOR
chest pain or pressure on the chest
strange feeling in the chest
shortness of breath
nausea and vomiting
sudden weakness
lightheadedness
WHEN TO CALL A
DOCTOR
pain, strange feeling, pressure in the
back, neck, jaw, upper belly, both
shoulders, arms
fast or irregular heartbeat