How to Have a Heart Healthy Holiday Season

(ARA) - According to a recent Weight Watchers report, the average American gains between seven and 10 pounds between Thanksgiving Day and New Year's Day. When the buffet is bountiful and the desserts are decadent, it can be difficult to resist high cholesterol and high fat holiday favorites. However, it's important to keep in mind that eating those foods can increase your LDL or "bad" cholesterol level.

More than 106 million Americans have high cholesterol. Over a period of years, cholesterol and fat can build up in the inner walls of the arteries that supply blood to the heart. These deposits form plaque, which can cause the arteries to narrow, making them less efficient at transporting blood. High cholesterol is a major risk factor for cardiovascular disease, which can lead to heart attack and stroke.

Many people are not aware that there are two sources of cholesterol. Cholesterol not only comes from the food that you eat, but it is also produced naturally in the body, which is influenced by one's family health history. The fact is heredity has an even greater impact than food upon your cholesterol level. Therefore, it's important to learn about your family health history and make sure you talk with your doctor about your family health.

Tackling Temptation

Trying to avoid high cholesterol temptations can be a challenge. But, understanding cholesterol, where it comes from and how it affects your body is a first step to improving your cardiovascular health. Did you know that to reduce your risk for heart disease, your LDL cholesterol should be lowered to specific goals that are based on your family history and other risk factors?

Making heart healthy dietary decisions is an important place to start and goes beyond just watching fat and caloric intake. The types and amounts of foods you choose are just as important as monitoring the cholesterol in each food. Whether passed at Aunt Judy's Thanksgiving dinner table or at your mom's New Year's buffet, be sure to choose foods that are high in vitamins, minerals and fiber. Load up on fruits and vegetables, they are naturally low in fat, calories and sodium, and contain no cholesterol. For a main course, choose lean meat, poultry and fish that are high in protein, B vitamins, iron and other minerals. You can still enjoy family favorites like sweet and mashed potatoes, as they are high in B vitamins, iron and fiber. Just be sure to monitor portion size, try and limit yourself to only 1/4 to 1/2 cup of starchy vegetables. And, don't forget to keep a careful eye on the amount of butter you use to flavor your food.

A Time for Sharing

Whether you're hosting the holiday party or it's off to grandmother's house you go, use this time of year when the family is gathered together to have a healthy holiday meal and share information about your family health history. By tracking the health of your closest relatives, you and your doctor will have a useful tool to help identify disease patterns, such as high cholesterol, as well as other genetic traits. A family health tree is a useful tool that will provide your family with a means to keep in contact and communicate with one another about important genetic health issues. Being aware of these concerns in advance can make a great deal of difference in you and your family's future health.

To learn more about cholesterol, download recipes, get exercise tips and create your own family health tree, visit www.2sourcesofcholesterol.com.

Courtesy of ARA Content

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