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It's fall and that means that these concerns likely are top of mind:
About 50 percent of American adults have high cholesterol -- one of the key risk factors for heart disease. Yet, some people can improve their cholesterol levels naturally through simple dietary changes rather than taking prescription medicine.
If you’ve been warned that your cholesterol levels are climbing, ask your doctor about these natural remedies first before heading to the pharmacy:
Red yeast rice
This natural, over-the-counter supplement has been shown to positively affect the body much like statins (cholesterol-lowering prescription medicines) do. It is rice fermented with red yeast, which has been used since 800 AD as a food preservative, food colorant, spice, and an ingredient in rice wine. Recently, it has been put to use to lower blood fats and cholesterol levels, but it does have risks. Use should always be monitored by a physician.
Fiber
The fiber found in oat bran, figs, oranges, kidney beans and other legumes—can reduce cholesterol levels. Studies of oat bran for example determined that the equivalent of one large bowl of oat-bran cereal—can lower cholesterol levels by an average of 2 percent to 3 percent.
Fish oil, Plant stenols & sterols
Fish oil supplements and plant stenols and sterols provide the body with healthy forms of cholesterol, and can help the body rid itself of bad cholesterol by preventing those molecules from binding to other tissues. These natural supplements are packaged in pill form as "omega 3 fish oil", while plant stenols and sterols can be found under brand names such as "Cholestoff."
"Therapeutic Lifestyle Diet"
A high-protein, low-fat diet is not the best way to eat. Some fats do help maintain healthy cholesterol levels, and diets with more fat than protein can reduce weight, cholesterol levels, and the effects of coronary artery disease. A diet that is heaviest in plants and complex carbohydrates (green vegetables, fruit, whole grains) with limited red meat and modest amounts of poultry or fish is preferred.
The Therapeutic Lifestyle Diet
Daily calories come from:
- 5% - Saturated fat (butter, cream, cheese, sausage, ribs, chocolate)
- 10% - Polyunsaturated fat (mayonnaise, corn oil, sunflower oil, walnuts, pumpkin seeds)
- 20% - Monounsaturated fat (avocado, seeds, nuts, peanut butter, olive or canola oil)
- 50% - Complex carbohydrates (fruit, vegetables and whole-grains)
- 15% - Protein (poultry, salmon, herring, halibut)
Also includes:
- 20-30 grams of fiber
- Plant sterols and stanols
Cholesterol can be both a hereditary problem and one caused by our lifestyle. Eating fat is not unhealthy, but consuming the wrong foods and not enough of the right foods is a problem.
Regardless, the most important thing is to always know your cholesterol levels. A healthy total cholesterol score is 200 or below. Visit a doctor who can measure your cholesterol and recommend an appropriate treatment package.
According to new statistics released by the Center for Disease Control (CDC), nearly 23.6 million children and adults in the United States - nearly 8 percent of the population - have diabetes. This is an increase of more than three million people with diabetes in two years. Here in Arizona more than 450,000 people are impacted by diabetes.
In addition to lifestyle factors such as being overweight and not exercising, Jean Merkel, M.S., R.D., C.D.E., registered dietitian and manager of the Diabetes Education Program and Nutrition Services for Cigna Medical Group, says heredity may play a role in developing pre-diabetes and diabetes. Furthermore, the usual warning signs associated with diabetes may not be present during the early stages of the disease, often making it harder to detect. Consumers should look out for the following symptoms, according to the American Diabetes Association (ADA):
- Intense, unusual thirst
- Frequent urination
- Irritability
- Exhaustion
- Blurry vision
- Excessive hunger or cravings
CIGNA HealthCare is dedicated to educating patients about diabetes. The national CIGNA Well Aware for Better Health® diabetes program was developed using nationally recognized resources, such as the ADA. In addition, Cigna Medical Group (CMG), the medical group practice division of CIGNA HealthCare of Arizona, has had a continuous relationship with the ADA since 1989. CMG's award-winning Diabetes Self-Management Training program was the first in the state to be awarded ADA recognition.
"Cigna Medical Group offers a diabetes education program where patients learn self-management skills, such as monitoring blood sugars, healthy eating, proper use of diabetic medication, exercise, behavior change strategies and problem solving skills for managing their blood sugars in unusual circumstances such as when they are ill or under increased stress," said Merkel. "To successfully manage diabetes it takes a team effort consisting of the person with diabetes, his or her family, and dedicated health professionals."
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