Viva la Salud Blog

Cholesterol Education Month and Omega 3 Fatty Acids!

Evelyn posted on September 10, 2014, 04:30
Cholesterol Education Month and Omega 3 Fatty Acids!
Cholesterol is a waxy, fat-like substance your body needs. But, too much cholesterol in your blood can build up on the walls of your arteries. This can lead to heart disease and stroke - leading causes of death in the United States.
How is High Cholesterol Diagnosed?

Doctors can do a simple blood test to check your cholesterol. Adults
should get their cholesterol levels checked every five years.

Total Cholesterol: When your
total cholesterol is high, your risk
for heart disease increases.

  • Total Cholesterol:
  • Best: Less than 200 mg/dL
  • Borderline high: 200 - 239 mg/dL
  • High: 240 mg/dL or higher

LDL ("bad") cholesterol: can
clog arteries and block blood flow.

  • LDL Cholesterol:
  • Best: Less than 100 mg/dL
  • Slightly high: 100 - 129 mg/dL
  • Borderline high: 130 - 159 mg/dL
  • High: 160 - 189 mg/dL
  • Very high: 190 mg/dL or higher

HDL ("good") cholesterol:
helps protect against heart disease.
Carries cholesterol to liver where
it is broken down and removed.

  • HDL Cholesterol:
  • Best: 60 mg/dL
  • Good: 40 - 50 mg/dL
  • Low: Less than 40 mg/dL
Dietary Guidelines for Americans 2010

Look at our calendar of events for a free cholesterol
screening at a store near you!

How Can You Control and Prevent High Cholesterol?
  • Regular physical activity can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
  • Choose heart-healthy foods like whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein and heart-healthy fats.
Heart-Healthy Cooking Tips

Select lean cuts of meat
Cooking methods: Bake, stew, broil, roast, or lightly stir-fry.
Include plant sources of protein (soybeans, pinto beans, lentils, nuts)
Use lower-fat milk, cheese and yogurt
Avoid high sodium foods and try using spices to flavor food
Limit foods high in saturated and trans fat

Eat Food Containing Omega-3 Fatty Acid
Cholesterol Education Month and Omega 3 Fatty Acids!
Omega-3 fatty acids are a type of polyunsaturated fatty acids that the body needs, but cannot make, so therefore they must be consumed in the diet. Research has shown that omega-3 fatty acids may decrease triglyceride levels, decrease occurrence of arrhythmias (abnormal heartbeats), slow growth rate of atherosclerotic plaque, and lower blood pressure. Your body also needs omega-3 for cell membranes and for normal brain function and vision.
What to Eat for Omega-3

Walnuts: Walnuts are a great plant-based source of omega-3. Add
walnuts to cereal or salads! Flaxseeds, chia and walnuts contain another
type of omega-3 fat, alpha-linolenic acid (ALA) which also has cardiac

Canola Oil: Replace solid fats with canola oil when cooking or baking.

Flaxseed & Chia: Add ground flaxseed or chia to breakfast cereal,
yogurt, baked goods or main dishes.

Fatty Fish: The American Heart Association recommends consuming
two fatty fish meals per week. Fatty fish like salmon, mackerel, tuna and
herring, contain two types of omega-3 fatty acids, docosahexaenoic acid
(DHA) and eicosapentaenoic acid (EPA). EPA and DHA have the
benefits associated with omega 3 fatty acids.

Try Our Yucatán Style Salmon Recipe!

  • 1½ pounds salmon (5 filets, 5 oz ea.)
  • 2 oz. achiote powder (ground annato)
  • 2 oz. white vinegar
  • 1¼ cups lemon juice
  • 1¼ cups orange juice
  • ½ tsp ground clove
  • 1 tsp ground oregano
  • ½ tsp allspice
  • 1 ground cumin
  • ½ tsp ground cinnamon
  • ½ tsp sea salt
  • 2 tsp ground black pepper
  • 1 oz chipotle de lata
  • 1 garlic clove
  • 2 oz grapeseed oil
  • 5 banana leaves (can use foil instead)
Cholesterol Education Month and Omega 3 Fatty Acids!
  • Pre-heat oven to 350°F.
  • In a sauce pan, heat and stir the achiote, clove, oregano, allspice, cumin and cinnamon just enough to release the aromas.
  • Put the heated spices in a blender and add the lemon juice, orange juice, salt, pepper, chipotle, & garlic and oil. Blend to mix all ingredients.
  • Soften the banana leaves by passing each one over the flame on the stove on both sides.
  • Place each filet in the center of each leaf and add 2 ounces of the blended achiote sauce to each filet.
  • Wrap the filet folding lengthwise and then folding each end under.
  • Place the wrapped filets in a baking pan and add water to the pan so that the fish cooks with steam.
  • Cook in the oven for 15 minutes at 350°F.
Also - During Cholesterol Education Month make sure to look out for our
'Heart Healthy', 'Low Sodium,' 'Whole Grain' and 'Omega-3' attributes while shopping through our aisles! Happy Cholesterol
Education Month! See you at Northgate!
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