3 Summer Treats Perfect in this Heat

While not all may side with iHob’s decision to enter the burger industry, we can agree on this:

This summer is HOT!

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With temperatures approaching triple digits, you may be reaching for popsicles, ice cream sandwiches and snoballs to cool you down. After all, you know what they say: “if you can’t take the heat, get out of the kitchen!” But before you overload on sugar and throw in the towel, consider a set of treats that are cool, healthy, and perfect for beating the heat.

Here are three healthy, dessert-style recipes you need to try this summer:

Stacked Fruit Salad

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Ingredients

  • 2 tablespoons fat-free vanilla yogurt
  • 2 tablespoons fat-free ricotta cheese
  • 1/4 cup crushed pineapple, drained
  • 1/4 cup blueberries
  • 1/4 cup mandarin oranges
  • 1/2 small kiwi, peeled and sliced
  • 1 ring spiced apple

Directions

Mix the yogurt and ricotta cheese in a small bowl. Use a small spatula to smooth each layer as you add it to a parfait glass or a ring mold (place the mold on a plate). Spread 1/4 cup drained pineapple in the bottom. Spread half the yogurt-ricotta mixture over the pineapple. Top with a layer of blueberries. Mandarin orange segments come next, then another yogurt-ricotta layer. Arrange slices of peeled kiwi. Top with the spiced apple ring. Cover loosely and refrigerate, unless you’re ready to eat it at once. If you use the ring mold, some juice may leak out during refrigeration. Use a paper towel to dry the plate just before serving.

Serves: 1

The serving contains about 175 calories, 7 g protein, 0 g fat, 0 mg cholesterol, 38 g carbohydrates, 3 g fiber, and 56 mg sodium.

This dish is gluten-free.

Cherry Swirl Pudding

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Ingredients

  • 2 cups fat-free plain yogurt
  • 2 cups sweet black cherries, pitted
  • 1 teaspoon pure vanilla extract
  • 1/4 cup dried, unsweetened coconut

Directions

Increase the yogurt’s density by putting it in a strainer lined with cheesecloth or a coffee filter over a bowl. Refrigerate. After 2 hours, you’ll see about 1/2 cup liquid to discard. Halve the cherries. Mix the cherries, vanilla extract, and coconut into the yogurt. Refrigerate until ready to serve in stemmed cocktail glasses (just spoon it in).

Serves: 4

Each serving contains about 145 calories, 8 g protein, 9 g fat, 0 mg cholesterol, 24 g carbohydrates, 4 g fiber, and 100 mg sodium.

This dish is gluten-free.

Pineapple Smoothies

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Ingredients

  • 1 cup fresh pineapple chunks
  • 1 cup light vanilla yogurt
  • 1 cup crushed ice

Directions

Put ingredients in a blender. Puree and pour.

Serves: 2

Each serving contains about 110 calories, 5 g protein, 1 g fat, 23 g carbohydrates, 1 g fiber, and 66 mg sodium.

This dish is gluten-free and gout friendly.

Click here for more healthy recipes!

 

The Benefits of Breakfast

Author: Rosetta Danigole, Lead Nutritionist at UMC

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Are You a Breakfast Eater?

Studies show that there are many benefits to choosing a healthy breakfast every morning.

First, there’s the energy factor. Your brain needs glucose from food – especially good carbohydrates such as whole grains, fresh fruits and low-fat dairy products – in order to work well.

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What Happens When You Skip Breakfast

When you skip breakfast you may end up with a brain-energy slump by mid-morning.

Skipping the benefits of breakfast can lead to an increase in LDL (“bad” cholesterol) levels, according to researchers.

Going without breakfast means you likely will eat more throughout the day. People who eat breakfast, on the other hand, get their metabolism humming and tend not to consume as many calories during the entire day, so they wind up weighing less than those who don’t get the benefits of eating breakfast.

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You may be jeopardizing your long-term health. One study found that those who skipped breakfast were more resistant to insulin. Insulin resistance increases the risk of developing diabetes.

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If you are not a breakfast eater and have a hard time eating in the morning you may just have a bad habit.  To start breaking that habit try a light breakfast such as a banana and a glass of milk or even a cup of low fat low-sugar yogurt and fruit.  You may just need to re-train your system to accepting food in the morning.

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Lastly, what are the good and bad breakfast choices?

  • Try not to load up on caffeine — one cup is a good limit, but if you need two cups maybe try a cup of hot tea as it is higher in antioxidants.
  • Avoid muffins, large bagels, sweet pastries, sweetened cereal, & high-fat meats such as bacon.
  • Eggs are good choices (high in protein and not the cholesterol offender as once thought). Studies say to it is good to include eggs 3 to 4 times per week; preferably organic and high in omega 3 fatty acids.
  • Try whole grains coupled with high quality protein such as eggs and oatmeal or yogurt and fruit.
  • Don’t forget the healthy fats such as almonds/walnuts/or flax seeds.

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…But What About Grits?

Here in New Orleans we love grits and a lot of folks ask dietitians about that. Grits are made from corn and is not that bad in and of itself but it is a refined food. Include it occasionally for breakfast but not daily as other options offer more nutrients.

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About the Author

Rosetta

As the lead dietitian at University Medical Center New Orleans, Rosetta Danigole manages clinical dietetic operations. She is a member of the Academy of Dietetics and Nutrition and belongs to the clinical dietitian practice group. She has been a dietitian for 35 years.

 

Show Us Your Green!

Author: Rosetta Danigole, UMC Lead Clinical Dietitian, Nutritional Services

Green is everyone’s favorite color on St. Patrick’s Day. If you’re looking to liven up your party or dinner table, you’re in luck.  Nature has a bounty of options that don’t require food coloring.

Here are a few St. Paddy’s favorites from the UMC Nutrition team:

Brussels sprouts – These are packed with vitamins A and C as well as birth-defect fighting folate and blood pressure-balancing potassium. Not into Brussels sprouts or kale? Consider such other cruciferous veggies as broccoli, arugula, and bok choy.

Kale – A member of the powerhouse family of greens known as cruciferous veggies (a fancy word for the cabbage family), kale has bone-boosting vitamin K, vision- and immune-boosting vitamin A, and even anti-inflammatory omega-3 fatty acids.

Asparagus – This springtime vegetable is rich in vitamins K, C, A, and folate. It also has a number of anti-inflammatory nutrients. Asparagus is also famous for a healthy dose of inulin — a “prebiotic” that promotes digestive health.

Edamame – These soybeans are a longtime Japanese diet staple. A complete plant-based protein, edamame is a good protein source for vegetarian and vegan diets. When eaten in place of fatty meat, soy may lower cholesterol by reducing saturated fat intake

Green Beans – Also called string beans, green beans are a common side dish in Southern cooking. They’re loaded with fiber, which can help lower cholesterol and stabilize blood sugar, making them an excellent choice for people with diabetes.

Try these healthful green recipes:

Luck of the Irish Green Smoothie

This smoothie is full of iron, potassium and vitamins and taste like a yummy treat.

Ingredients:

1 cup fresh spinach

1 cup almond milk/coconut milk- low sugar

½ cup pineapple

½ cup mango- optional

1 banana

 

Instructions:

  1. Tightly pack spinach in a measuring cup.
  2. Add spinach to blender with milk alternative.  Blend together until all chunks are gone.
  3. Add pineapple, mango and banana.
  4. Blend all ingredients together until smooth and creamy.
  5. Serve cold with ice if desired.

 

Calories: 202

Sodium: 30 milligrams (very low)

Carbohydrate: 51 grams—all from natural sources—fruits and vegetables

Fiber: 6 grams

Protein: 3 grams

 

Collard Greens  

Collard greens not only taste good, they supply a good dose of fiber, calcium, protein and iron. To keep this Southern staple healthy, keep the sodium low and skip the meat.

Number of Servings: 8
Serving Size:  1 cup

 

Ingredients:

4 lb collard greens

3 cups low fat, low sodium chicken broth

2 chopped onions

3 garlic cloves, crushed

1 tsp crushed red pepper flakes

1 tsp pepper

 

Instructions:

  1. Wash and cut the collard greens and place them in a large stockpot. Add the remaining ingredients and enough water to cover.
  2. Cook until tender, stirring occasionally, about 3 1/2 hours. The flavors will blend even more if you let the greens sit for a bit after cooking.

A Healthy Plate is a Happy Plate: 20 Ways to Enjoy More Fruits & Veggies

Author: Academy of Nutrition and Dietetics staff registered dietitian nutritionists

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Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

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Try the following tips to enjoy more fruits and vegetables every day:

  1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
  2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.iStock-485076210.jpg
  3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
  4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
  5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
  6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
  7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
  8. Place colorful fruit where everyone can easily grab something for a snack-on-the- run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.iStock-832079576.jpg
  9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
  10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
  11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
  12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
  13. Top a baked potato with beans and salsa or broccoli and with low-fat cheese.iStock-140256741.jpg
  14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
  15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meatloaf, mashed potatoes, pasta sauce and rice dishes.
  16. Make fruit your dessert: Slice a  banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
  17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.iStock-530627641.jpg
  18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
  19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
  20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

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*See “Color Your Plate with Salad” at www.eatright.org/nutritiontipsheets for more tips on creating healthy salads

For a nutrition consultation with our dietitians, please call (504) 702-5700 to schedule an appointment.

 

 

To learn more about healthy lifestyle choices, visit our new Primary Care Center at 2003 Tulane Avenue or www.umcno.org/primary-care.

 

 

For information about the UMCNO Cancer Kitchen, which happens every other month at Simplee Gourmet, email Laura Kerns or call her at (504) 702-3691.

 

 

 

Beware and Be Aware of Carnival Cravings!

Author: Amanda Mitzel, RN, University Medical Center New Orleans

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Carnival season (and let’s be honest, living in New Orleans) can often make mindful eating a hard practice with which to stick. Between king cake, jambalaya and Popeye’s chicken, it seems everyone has food on the brain, but especially between King’s Day and Fat Tuesday.

Although the spirit of Mardi Gras has the power to get people thinking about eating, it does not always promote thinking about what they’re eating.

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If you’ve never heard of the term until now, mindful eating is the art of being aware of what you consume. It’s important because eating mindfully brings a steady awareness of our decision-making when it comes to food, encouraging healthy options and habits (while also making sure we aren’t unkind to ourselves if we have the occasional treat).

Mindful eating is not about restricting food. It’s not a diet.

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It’s about immersing ourselves in the experience, and it’s easy — not to mention, beneficial. Here’s how:

  • It increases your awareness of being full: Being mindful helps us notice when we’ve had enough, so we’re less likely to eat beyond the point of feeling satisfied.
  • It helps with identifying triggers: Our tendencies to eat for reasons other than nourishment are brought to light, such as stress eating or eating to comfort an emotion (sadness, anger, grief).
  • It aids in identifying habits: We can better see our habits, such as eating out of boredom or always having a certain snack during a particular activity. This awareness can help us challenge our need to always do something a certain way, especially if it’s unhealthy.
  • It promotes understanding the need for better coping mechanisms: As we uncover our triggers, we start to clearly see the need to deal with these emotions in a different way. Mindfulness helps give ourselves the space we need to process our feelings in a healthier way, such as breathing exercises, going for a walk, or talking with a friend.
  • It inspires you to make smarter food choices: This inspiration comes from a better awareness of how what you choose to fuel yourself affects how you feel. We start to notice the difference in how we feel when we eat a healthy meal versus post-junk food lethargy and anxiety.

So, now you may ask: How can I begin to integrate mindful eating into my everyday life?

Listed below are some tips to consider the next time you eat, whether it’s a healthy snack or that single slice of king cake you’re determined to savor mindfully:

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Cut out Distractions

Turn off your TV, your cell phone – anything that will distract you from the food in front of you. Focus fully on the meal if you are alone. If you are with loved ones, minimize distractions to the extent that you can. Immerse yourself in the conversation rather than checking your email or going over the day’s events in your mind.

Savor the Flavors

Enjoy your food! Use all five senses to heighten the experience.

Notice Reactions

Be aware of any emotions that come up. Do certain foods make you feel upset with yourself? Or do certain emotions cause you to reach for food as a nervous habit? Noticing these tendencies will help you highlight the need to work on managing your stress in other ways, decreasing that knee-jerk reaction to grab for food.

Don’t Judge

Try your best to keep that feeling of equanimity, no matter what emotions come up. Let those feelings come and go like clouds passing in the sky.

Pause

Make sure to slow down and give yourself enough time to notice when you’re feeling full. We often eat past the point of satiety simply because we’re distracted.

Be Kind to Yourself

Remember that this is not restricting yourself. It’s about paying attention and allowing this process to build the presence of mind to make choices that help us feel good about ourselves.

Making healthy choices becomes easier when we quiet down all the distractions around us and within our minds, and starting a mindful eating practice is as simple as giving your full attention to the plate in front of you.

Join me in trying to stay mindful this Carnival season, which will heighten the experience…and it might just keep us from eating the whole cake, too!

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A Resolution for a Revolution: How to Stay True to Your New Year’s Goals

 

Author: Alan Gatz, MD, UMC Primary Care Physician

Most people have good intentions when making a resolution, but oftentimes, they set themselves up for failure by setting unrealistic goals or not being fully invested in the proposition.

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For example:  “I resolve to transform this overweight, middle-aged couch potato into the new and improved Adonis 2.0.” Okay, you caught me. This has been my standard resolution for the past two decades. After 20+  years, I have yet to achieve this unrealistic, yet admirable result. If I had to guess, I would say that most who read this post have made similar nebulous resolutions.

Well, what’s past is past: I’m vowing to make 2018 different.

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Rather than talking the talk, I’m endeavoring to walk the walk — and you should, too! The days of written vows that never live to see the light of day should be rendered passé. Instead, we should take oaths that describe defined, attainable goals supported by specific actions to reach those goals.

Only in doing that can we measure our success — because we’ll actually have metrics. This tangible action will improve our success significantly by serving as a physical reminder and reinforcement of our commitment.

With that in mind, I present to you my personal oath for 2018.

I vow to take charge of my health and well-being by:

  • Establishing a relationship with a primary care physician
  • Exercising at least 3 times per week for 45 to 60 minutes
  • Developing healthy eating habits and limiting consumption of fast food
  • Working with my physician, dietitian, and exercise physiologist to attain and maintain a weight that reduces my risk for developing diabetes mellitus, cardiovascular disease and degenerative arthritis

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Each of these actions can be observed/measured and the results, documented. There exists no excuses.

Now that I have not only spoken — but transcribed — the vow for all to see, I guess I better follow through! Just don’t expect Adonis as the end result. Record of my progress will be kept and updated via this HealthyU Blog, so check back often!  I will report the results of my efforts and, hopefully, demonstrate the positive benefits of committing to a healthy lifestyle.

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UMC remains committed to the well-being of its staff and all who present themselves for care. To this end, the Primary Care Clinic, located at 2003 Tulane Avenue, opened on December 20th for all who wish to establish ongoing care with a primary care specialist.

If you desire to make the commitment to improve your health by losing weight and reducing your risk for developing serious medical conditions, please contact the office for an appointment. Dr. Rogers and I look forward to partnering with you in your quest for better health. Call the clinic directly at 504-962-6120.

A belated Happy New Year to all!

Feast Your Eye On This: A Thanksgiving Menu You Won’t Regret

Author: Rosetta Danigole, UMC Lead Clinical Dietitian – Nutritional Services

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Thanksgiving is almost here.  It’s time to feast and spend time with family.  But while Thanksgiving and the rest of the holiday season brings joy to many, it can also be the cause of food anxiety.

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Take a deep breath – traditional seasonal fare also offers plenty of good opportunities for healthy eating.

The fall season offers so many nutrient packed foods that can nourish not only your body but your spirit. Listed below are some dietitian approved tips for avoiding overindulging and taking the worry out of those holiday meals.

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Remember always that healthy eating is a lifestyle. Moderation is the key to staying on your healthy eating path through the holidays.

Here are some tips to keep in mind as you prepare tomorrow’s feast or sit down to enjoy.

Make it healthy:

  • Choose seasonal foods. Roasted fall vegetables add a festive touch to the table. Think about sweet potatoes, carrots and turnips.  It’s a simple dish but these roasted vegetables combined with olive oil and low sodium herbs can be a good start to a healthy meal.
  • Add winter squash to your holiday table. Roasted, baked or steamed, winter squash makes a delicious and nutritious side dish.  Add your favorite spices such as nutmeg, ginger and cinnamon for a healthy alternative.
  • Make the cranberries a hit. Cranberries contain powerful anti-agers. Try to find either fresh or low sugar canned instead.
  • Prepare a guilt-free dessert. Baked, poached or roasted fall fruits are a great alternative to sugary pies and other sweets. Try apples and pears and even apricots, peaches and plums sprinkled with holiday spices like nutmeg and cinnamon.

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Enjoy it!

  • Start with nuts. Instead of munching your way through the sour-cream dip before dinner, pick the walnuts out of the nut bowl. Eating 12 halves 30 minutes before a meal will convince your brain you’re not all that hungry.)
  • Practice the flip. Try this tip –it’s called flipping” your meal: Make the side dishes the main choices along with your white-meat turkey. Make the higher calorie choices a small side dish. When everyone else is waddling out, you’ll be feeling great.
  • Find a healthy balance. Try to balance your plate with lean proteins, heart healthy whole grains and veggies. If those options aren’t available, just remember to pace yourself.
  • Eat some of everything. Yes, including the pumpkin pie.  Just be mindful of portion sizes. To be sure you are getting the right portion size, use your hands. For the average woman, the palm of your hand is two to three ounces – your thumb is equal to one teaspoon. Take less and savor it more. You’ll end up feeling better after.
  • Dig in to the turkey. Turkey breast is super lean: just 44 calories, 1 gram of fat and no saturated fat per skinless ounce.
  • Don’t reach for seconds right away. Still hungry after your first serving? Wait 20 minutes, have a glass of water, and check in with your body before going for seconds.
  • Stay hydrated. Add sparkling seltzer water to cranberry or pomegranate juice for a festive, low-calorie drink (and it’s alcohol free, if so desired). Pomegranate juice is loaded with anti-oxidants and helps fight inflammation.

As you navigate the rest of the holiday season, remember that a healthy dietary pattern is higher in vegetables, fruits, whole grains, low- or nonfat dairy, seafood, legumes and nuts; moderate in alcohol; lower in red and processed meat; and low in sugar-sweetened foods and drinks and refined grains.

For a list of healthy New Orleans-style Thanksgiving recipes, download our free recipe book.

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Happy Thanksgiving to all!

You Are What You Eat: Lifestyle Tips for Managing Your Cholesterol

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Author: Rosetta Danigole, Lead Dietitian at University Medical Center New Orleans

September is National Cholesterol Education Month, a good time to consider food and lifestyle choices that benefit your health and prevent illness like heart disease.

For a long time, dietary cholesterol was considered a risk factor for heart disease. More recent recommendations suggest foods high in dietary cholesterol and low in saturated fats – foods like eggs, shellfish and liver – are acceptable and not of as great a concern as once thought in increasing cholesterol levels for most of the population. Keep in mind, however, that saturated fats – those fats found in animal products and solid fats, such as red meat and butter – are still considered to raise cholesterol levels.

Nutrition is an emerging science and dietary recommendations may change, but there are some tried and true guidelines:

A healthy dietary pattern is higher in vegetables, fruits and whole grains, low or nonfat dairy, seafood, legumes and nuts.

It is moderate in alcohol and lower in red and processed meat and low in sugar-sweetened foods and drinks and refined grains.

More studies show it is not only about the cholesterol numbers.  It’s about the inflammatory process associated with disease.

In order to reduce inflammation and reduce the damage caused by oxidative stress and the negative effects of so-called “bad cholesterol,” here are some dietary tips:

  • Fruits and vegetables: At least 4 to 5 cups a day.
    • Nutrition Staff Tip: Try to make it 3 cups of vegetables and 2 cups of fruit for reduced sugar and calories.
  • Fish (preferably oily fish, like salmon): At least two 3.5-ounce servings a week.
    • Nutrition Staff Tip: While eating tilapia, for instance, is a good choice, the oily fish has more benefits — try it twice per week.
  • Fiber-rich whole grains: At least three 1-ounce servings a day.
    • Nutrition Staff Tip: Breakfast is a great time to get this one in. Try oatmeal instead of grits this month — but go easy on the brown sugar.
  • Nuts, legumes and seeds: At least 4 servings a week, opting for unsalted varieties whenever possible
    • Nutrition Staff Tip: Keep this as your snack daily — you only need a small handful. Portion it out when you get home and make 4-5 small bags per week so you won’t forget!

Other dietary measures:

  • Sodium: Less than 1,500 mg a day.
    • Remember: One teaspoon of salt contains 2,400 mg if sodium per day. Processed food is packed with sodium, so avoid processed foods and the salt shaker. Read labels!
  • Sugar-sweetened beverages: Excessive sugar is very inflammatory.  Avoid if at all possible. Drink water and herbal tea instead. Natural sweeteners such as Stevia seem to be a good choice.
  • Processed meats: Most people should try to avoid this altogether.  We suggest peanut butter, fresh tuna and chicken salad sandwiches with olive oil mayonnaise, and grilled chicken sandwiches to name some options. Also, there are other options such as bean burgers and hummus burgers if you want to try something new and vegetarian.
  • Saturated fat: The American Heart Association continues to recommend no more than 7% of your fat intake come from saturated fats. Trans fats have been of special concern over the last few years. Read your labels and be aware that anything that is a commercially baked good has the potential of some trans fats.

NOTE: Having a cholesterol level that is very low also has potential negative effects and may increase risk of dementia, autoimmune disorders and infections.

Try not to focus on the numbers. Focus on healthy lifestyles, healthy diet and exercise. Epidemiological data reveals that cardiovascular disease occurs within people who have low, normal and high cholesterol.  The implication from this is that total cholesterol is not the only marker for the assessment of cardiovascular risk.