Past Issues
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WHAT IS CHOLESTEROL?
Our bodies use cholesterol to make hormones and vitamin D. We get that cholesterol in two ways: 1) The waxy substance our bodies makes, and 2) From eating animal products (meats, dairy products, and animal fats). Eating too many animals products can lead to cholesterol sticking to artery walls (plaque). Buildup of plaque makes arteries start to harden . If they become blocked, blood flow to the heart can cause chest pain (angina). This is a risk factor for cardiovascular (heart and blood vessel) disease.
DID YOU KNOW … ?
· In 2004, cardiovascular disease killed more people in South Carolina than all forms of cancer, pneumonia, flu and car accidents COMBINED.
· Death from heart disease accounted for 34% of deaths in South Carolina with more women dying than men in 2004.
· South Carolina (325.4 per 100,000 people) still has a higher death rate than the national average (308.5). In our service area, Williamsburg and Jasper counties have the highest death rate (360.8 per 100,000).
WHAT DO YOUR CHOLESTEROL NUMBERS MEAN?
HEALTHY LEVELS OF CHOLESTEROL
Total cholesterol: Less than 200 mg/dL
LDL (bad cholesterol): Less than 100 mg/dL
HDL (good cholesterol): 40 mg/dL or higher
Triglycerides*: Less than 150 mg/dL
*Triglycerides are the form in which most fat is stored in the body. Body fat is almost entirely made up of triglycerides.
BORDERLINE HIGH CHOLESTEROL
Total cholesterol: Between 200-239 mg/dL
HIGH CHOLESTEROL
Total cholesterol: 240 mg/dL or higher
MONOUNSATURATED
(GOOD FAT) |
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Lower LDL; Raises HDL |
Olives; olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocados |
POLYUNSATURATED
(GOOD FAT) |
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Lower LDL; Raises HDL |
Corn, soybean, safflower, and cottonseed oils; fish |
SATURATED (NOT SO GOOD FAT) |
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Raises LDL and HDL |
Whole milk, butter, cheese, and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oil |
TRANS
(BAD FAT) |
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Raises LDL |
Most margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercial baked goods http://www.hsph.harvard.edu/ |
Spaghetti Tuna Bake
- Cooking spray (Butter Flavor if available)
- 1 onion, chopped
- 1 bell pepper, chopped
- 2 stalks celery, chopped
- 1 can chopped mushrooms, drained
- 1/4 cup flour
- 2 cups skim milk*
- 2 T garlic powder
- 1 1/2 t celery seeds
- 1/2 pound cooked spaghetti
- 1 can tuna, drained
- 1 can green peas, drained
Coat a pot and a baking dish with cooking spray. Set the dish aside. Add vegetables to the pot and cook until the onion is soft. Add flour and stir until the vegetables are coated and the flour starts to brown. Add milk, garlic powder and celery seeds and stir until the sauce thickens. Remove from heat. Place spaghetti in baking dish. Mix tuna, peas and sauce into spaghetti. Bake at 350 for 15-30 minutes or until browned.
What is a “Food of the Month”
Our “Food of the Month” is a product available in our Lowcountry
Food Bank's warehouses. It is one that meets our criteria of a healthy
food.
What is a LCFB's “Healthy Food”?
Healthy foods are fruits, vegetables, fish, lean meat and
poultry, low-fat dairy products, whole grains and foods that do not
contain excessive amounts of fat or caloric sweeteners.
How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind:
those who are hungry and poor.
The recipes:
- Use ingredients common in Lowcountry kitchens.
- Are tasty and easy to prepare.
- Meet our criteria for a healthy food.
- Limit high priced herbs and spices which may included as optional
ingredients.
We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and
interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall Jenkins, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.
Sources: www.mypyramid.gov, www.cahe.nmsu.edu, www.foodsthatkeep.com.
Check out www.allrecipes.com! This site allows you to find other healthy recipes for our food of the month and even customizes a recipe when you change the number of servings.
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