Taking Charge of Your Health

(cheerful music) Hi, I’m Alan, and unfortunately I know what it takes to get cholesterol numbers back in line. It took me about six years to work my way through school, and you know how I did it? Waiting tables. The good news, is that I got my school paid off, and graduated with no debt. The bad news, I spent six years making poor food choices, eating the high fat leftovers from the kitchens of the restaurants where I worked. After graduating, I got a physical and had face the results of all those fried cheesesticks I had been grazing on. Thinking I was saving myself a few bucks on the grocery store bill. Not a good idea. My cholesterol levels were terrible, but now I eat smart and I stay active. I feel great. And my numbers remind me that my plan is working well. Let’s be clear about what cholesterol is, and why it’s important for reaching your health goals. Everyone has cholesterol. It’s the waxy substance in your blood stream and cells. Some cholesterol is important for good health, but too much cholesterol in your blood puts you at major risk for heart disease and stroke. When too much LDL, or bad cholesterol, circulates in the blood it can slowly build up inside the walls of your arteries that feed your heart and brain. Cholesterol particles get lodged into your arterial walls, and get stuck there. Then, cholesterol combines with other substances in your blood to form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. So, remember you want your blood to be able to go with the flow so keep cholesterol low. My first step was to follow my healthcare provider’s advice. Most of the cholesterol is made in your liver, so getting cholesterol levels adjusted may require medication. Just follow your medical advice carefully. My second step was to change the way I ate. About 25% of your cholesterol comes directly from what you eat. So, we have a lot of control over those numbers. Pay attention to your food choices. Always. It was a challenge for me to make these changes because I was used to eating everything fried. But I can’t tell you how much better I feel now that I’ve cut those foods out of my diet. So, eat food that are low in cholesterol and saturated fats. And stay away from the trans fats. What does that look like? You’ll wanna fill your plate with colorful fruits and vegetables. Lean meats, like chicken or fish, fat-free, and low-fat dairy products, and whole grain carbohydrates. For starters, you can look for the American Heart Association’s heart check mark on products in your local grocery store. You’ll also find more information on eating well right here on our Simple 7 site, and of course, you can still dine out and live well when you learn to make the right food choices. My third step, was to get active. I used to think I was too busy to exercise, and all those lucky people I’d see out jogging must be living a life of leisure, but once I made physical activity a habit I realized how much I needed it. It had nothing to do with leisure time. It was all about priorities. So, I chose wellness. For my cholesterol, my relationships, and my life. Regular physical activity can boost your HDL, or good cholesterol. If your good cholesterol is higher, it helps keep the bad cholesterol from getting stuck in your arteries. Even mildly vigorous activities, if you’re intentional about doing them everyday, can really help. You can benefit from simple things like walking, gardening, housework, or dancing. Get creative with what you like to do, and find some ways to put physical activity into your daily routines. In addition to this, what you’ll find on the My Life Check section of the website the American Heart Association has an entire section on their website dedicated to cholesterol control, and I encourage you to check it out. Today’s the day you put your plan into action. Eat well, take a brisk walk, and get your life moving in a healthy direction. You’ll be so glad you did. (cheerful music)

16 thoughts on “Life’s Simple 7: Control Cholesterol

  1. Your low fat mantra is the source of our crisis
    I see the slow backing off of it & I know it can't be done in one cycle
    But your still killing humanity

  2. Notes:
    Eat low fat meals
    Stay active
    LDL (bad choloesteral) clog veins and form plak
    No fried food
    Chicken and fish lean meats and colorful fruits and vegetables
    Regular physical activities keep HDL (good cholesterol) up which helps unclog arteries

  3. What this fool didn't mention is this….dietary cholesterol is ONLY found in animal products and animal by-products. Our bodies naturally make the amount of cholesterol that we need, however, humans increase the level by consuming animal products and animal by-products. Sooooo to reduce cholesterol naturally, simply switch to a non processed vegan diet….I was able to significantly reduce mine by changing my diet. I barely exercised during this time.

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  9. I'm a male 27 years old… just been told by my doctor that my levels are over 10!… I'm a heavy drinker and this pretty much has to end.. just how bad alcohol and bad fatty and sugary foods can do.. now i know.. my doctor is suggesting seeing the hospital for further tests and even cleaning my blood out via a machine??! i'm worried 🙁

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