Healthy ways to combat high cholesterol; includes recipes

Compiled by staff

A trip to the doctor every year can help catch any health problems in the early stages so you can take steps to try to improve them. When the tests come back high in cholesterol if you get it early enough you might be able to avoid taking medicine for it if you make some lifestyle changes. Some people are predestined for high cholesterol due to their family history but everyone can help in their quest to live a healthy life by taking some steps to get your health back on track.

As far as cholesterol is concerned one thing that can help is losing a little weight. We often think we have to start a drastic diet or completely change our lifestyle to lose weight but Nurse Practitioner Jennifer Rosener, AGPCNP of ArchWell Health says you can lose weight with just a few changes.

According to Rosener, one of the easiest things to do is “reduce the consumption of calories and increase use of calories.”

“Walk for 10-15 minutes after meals,” she said. “Find an exercise you enjoy.”

She also advocates eating “real food” — not processed.

“Eliminate all sugars and bad foods fro your diet,” she said. “Stop eating three hours before bedtime and get seven hours of uninterrupted sleep every night.”

While we are not advocating any type of diet, if you look at her list you might be able to find one or two things you could start out with. Checking the labels for sugar content can be easy. Once you start looking at the labels you will notice they have the sugar content and also the “extra added sugars.” Anything that has added sugar can be eliminated and if the daily goal is to try not to eat much sugar you might lose some weight and it could help your cholesterol level.

The Mayo Clinic gives five suggestions on how to lower your cholesterol and one is to eat heart-healthy foods. They say to reduce saturated fats, eliminate trans fats, eat foods rich in omega-3 fatty acids, increase soluble fiber and add whey protein to your diet.

Tomato and Ricotta Toast

From the Heart Association

Servings 4 Serving Size 1 toast

Ingredients

1 cup fat-free ricotta cheese

2 tablespoons chopped green onions, chives, or red onion

3/4 teaspoon dried Italian seasoning, crumbled

1/8 teaspoon pepper (freshly ground preferred)

4 slices whole-grain or whole-wheat bread (lowest sodium available), toasted

2 to 3 medium tomatoes, thickly sliced

Directions

In a small bowl, using a spoon or spatula, stir together the ricotta cheese, green onions, Italian seasoning, and pepper.
Spread 1/4 cup of the ricotta mixture over each slice of toast. Top with the tomato slices.

The Heart Association says, skip the ordinary toast toppings and enjoy this herb cheese spread instead. It’s a delightful way to start off your day!

Oatmeal Bread

Courtesy Lisa Reed Knowles

2 1/2 small bananas

2 cups of oatmeal

2 T honey

1/2 t baking powder

1/2 cup peanut butter

1/2 t vanilla flavoring

chocolate chips optional

From Lisa Reed Knowles: This is a heart-healthy meal that comes from the heart. I usually just add the ingredients to taste.– doesn’t have to be the exact measurments. I use dark chocolate or semi sweet chocolate.

Bake at 350 for about 20-25 mins, I usually watch it to make sure it doesn’t get overdone so it’s not dry. Enjoy.

Sheet Pan Chicken Fajitas

Courtesy the Food Network

Ingredients

Kosher salt and freshly ground black pepper

1 tablespoon chili powder

1 pound baby bell peppers (12 to 15 peppers), halved, stemmed and seeded

1 large yellow onion, halved and thinly sliced

2 tablespoons extra-virgin olive oil

1 1/2 pounds boneless, skinless chicken breast

Juice of 1 lime, plus lime wedges, for serving

8 fajita-size flour tortillas, warmed

Shredded Monterey Jack cheese, guacamole, hot sauce, salsa and sour cream, for serving

Directions

Preheat the broiler to high. Line a rimmed baking sheet with foil.
Combine the chili powder, 2 teaspoons salt and 1 teaspoon pepper in a small bowl. Put the peppers and onions on the prepared baking sheet, drizzle with 1 tablespoon of the oil and season with half the chili powder mixture. Broil until softened and starting to char, about 10 minutes.
Meanwhile, cut the chicken into 1/4-inch-thick slices and toss in a large bowl with the remaining chile powder mixture and 1 tablespoon oil.
After the peppers are softened and starting to char, about 10 minutes, scatter the chicken on top of the peppers and onions and return the baking sheet to the broiler until the chicken is cooked through and starting to brown, about 5 minutes more. Drizzle with the lime juice.
Serve with the warmed tortillas, Monterey Jack cheese, guacamole, hot sauce, salsa, sour cream and lime wedges.

If you don’t have a doctor or if it’s been a while since you have been to one– and you are of a certain age– check out ArchWell Health.

At ArchWell Health, they help their members (which is a friendlier way of saying patients) lead healthier lives through superior senior primary care and stronger patient-to-doctor relationships.Though they call them members, there is no fee to join but ArchWell Health offers so much more than just a doctor’s appointment with all their enrichment programs including Tai Chi, crafts, seminars and more.

You’ll find plenty of reasons to love being an ArchWell Health member. You’ll also discover that they add up to something huge—a healthier and happier you. For more information CLICK HERE.