Fruit and Yogurt Parfait for High Cholesterol
22
August

By Adem Lewis / in , , , , , , , , , , , , , /


♪ [music playing–
no dialogue] ♪♪. Hi, my name is Stacey Sowa and I
am a graduate student here at Eastern Illinois University. Today, I’m going to talking
about high cholesterol and show you how to make
a simple recipe that is heart-healthy and contains
ingredients that are shown to help lower total
cholesterol in the body. High cholesterol is a growing
problem for people in America. It is estimated that a
102 million Americans have high cholesterol. Cholesterol is a soft,
fatty substance that comes from two sources. The body produces cholesterol in
the liver and it is also found in food sources such as meat,
poultry, fish, dairy and eggs. Total blood cholesterol is
made up of three components, LDL or low-density lipoprotein,
HDL or high-density lipoprotein and triglycerides. A desirable level of total
cholesterol is below 200 milligrams per deciliter. An optimum level of LDL
cholesterol is 100 or less. LDL cholesterol is often
referred to as bad cholesterol. The higher the numbers of LDLs
in the blood the more likely it is that cholesterol
is building up in the arteries that lead
to the heart and brain. This can eventually block blood
flow to the heart and brain causing a heart
attack or stroke. LDL levels can be lowered
by limiting the amount of high fat foods in the
diet, reducing the use of high cholesterol foods and
eating more soluble fiber like that found in oats,
beans, fruits and vegetables. A desirable range
of HDL cholesterol is between 40 and 59. HDL cholesterol is often
referred to as good cholesterol. You can increase the number
of HDL’s in the blood by losing access weight
and exercising regularly. HDLs attach to cholesterols and
carry them to the liver where they are removed from the body. A desirable triglyceride
level is 150 or less. An elevated triglyceride level
is a secondary risk factor for heart disease. Triglyceride levels can
be lowered by reducing the intakes of high
sugar foods, increasing fiber intake and avoiding
alcohol consumption. I’m now going to show you how to
make a fruit and yogurt parfait that contains oatmeal, flax
seed, and fruit that are all shown to help lower total
cholesterol in the body. You will need 3 tablespoons of
quick oats, 1 1/2 tablespoons of flax seed, a 6-ounce
container of non-fat or low-fat yogurt, and
any fruit of your choice. You also need a metal
spoon, a measuring spoon, and some sort of glass to
prepare the parfait in. You start off by taking 3
tablespoons of quick oats and putting them at the
bottom of the container. You then take the yogurt and
add 1/2 of the container on top of the oats. You want to try and make sure
that the oats stay flat and that the yogurt doesn’t
mix too much with it. You’re then going to take the 1
1/2 tablespoons of flax seed. Flax seed is high in Omega-3
fatty acids which are great for your heart, and you can buy
this at most grocery stores. I bought it at County
Market here in town. And here it is up here. I like to keep my container
in the refrigerator in a plastic container to
restore its freshness for a longer period of time. When you have the flax
seed flat in your glass, you’re then going to want to
add the remaining yogurt. You can use any flavor of yogurt
and fruit, but I used strawberry and banana, so that’s why I
chose to use strawberries. And then I cut these
up ahead of time. You can cut them
any way you like. I cut them into small wedges. Then just put them on top. And there you have
a heart healthy, fruit and yogurt parfait. For more information on high
cholesterol, contact the American Heart Association
at www.americanheart.org. Thank you. ♪ [music plays–
no dialogue] ♪♪.


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