Four ways to lower your cholesterol without medication

You’ve just been told your cholesterol levels are too high. This can be overwhelming and maybe a little scary. But the good news is that if caught early, you can reduce your cholesterol levels naturally and avoid medication.

High blood cholesterol is a major risk factor for heart disease and stroke. So, it’s important to understand what it is and how you can control it.

“High cholesterol levels occur when your low-density lipoprotein (LDL), or ‘bad’ cholesterol, is high, and your high-density lipoprotein (HDL), or ‘good’ cholesterol, is low,” says Layla Al-Rehany, a clinical dietician at The Scarborough Hospital. “Healthy lifestyle and nutrition are crucial to help managing cholesterol levels.”

Here are four healthy lifestyle and nutrition strategies to reduce your cholesterol levels:

Lose weight – being overweight can result in higher LDL and lower HDL. You can improve your cholesterol levels and lower your risk of heart disease by losing about five to 10 per cent of your body weight. So, if you weigh 150 lbs, you would have to lose 7.5 to 15 lbs to reduce your risk.

Increase physical activity – to stay healthy, everyone should exercise about 30 minutes a day five times a week. This can help lower LDL and raise HDL. If you’re not currently active, try starting with a low impact activity such as brisk walking, swimming or a leisurely bike ride.

Change your diet – select foods that are lower in saturated fats, trans fat and cholesterol. Make sure to include lots of fruits, vegetables, whole grains and lean sources of protein in your diet which are good sources of fibre and unsaturated fats. Here are some healthy food options:

• Oatmeal, oat bran and high-fibre foods such as kidney beans, apples, pears, barley and prunes contain soluble fibre which reduces your LDL.
• Fish and omega-3 fatty acids can reduce blood pressure and lower your risk of developing blood clots. Try to eat two servings per week of baked or grilled fatty fish such as salmon or mackerel. You can also take a fish oil supplement.
• Skinless lean cuts of meat and poultry.
• Skim or 1 per cent milk, yogurt with 1 per cent milk fat or less, cheese with 15 -20 per cent milk fat or less.
• Unsaturated oils such as canola, olive, peanut, safflower, soybean, sunflower or corn – about two tablespoons each day. Use them in marinades, stir fry and salad dressings. When it comes to oils, do not choose “light” versions as they are just more processed and you will get less benefit.
• Non-hydrogenated soft margarine made from unsaturated oils.
• Walnuts, almonds, hazelnuts, peanuts, pecans, some pine nuts and pistachio nuts can help reduce cholesterol. But they are high in calories, so stick to about a handful per day, and avoid nuts covered in salt or sugar.

Stop smoking – smoking lowers your HDL and raises your LDL. You can reverse these effects if you stop smoking today.

With some hard work and dedication, you can implement all of these strategies into your lifestyle and see significant changes in your blood cholesterol levels.

Lose weight without dieting

Spring is here —and so is the time to lose those winter pounds. However, busy schedules and celebrity trends may prompt us to resort to unhealthy diets when trying to lose weight.

Diets are often temporary—they promise a quick fix and cause weight gain the moment you stop dieting. About 85 per cent of people lose weight on diets, but only 15 per cent will keep the weight off in the next two years.

The real key to losing weight is to maintain a healthy lifestyle. Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital and a Fitness Instructor Specialist, shares some tips to increase our overall well-being and shed excess pounds.

1. Know yourself, know your battle. Before you decide to lose weight, consult your doctor to determine your healthy body weight.
2. Understand your perception of yourself. Appreciate your body so that you can set a realistic goal for your weight loss.
3. Drink plenty of water every day. Drinking several glasses of water a day maintains a healthy metabolism and proper kidney function.
4. Pay attention to the size of your portions at every meal.
5. Have a big breakfast instead of a big dinner. A large breakfast gives you the calories (or energy) you need to get through the day.
6. Create a realistic fitness routine. The newly revised Canadian Physical Activity Guidelines state children need at least 60 minutes of physical activity per day and adults, 150 minutes per week.
7. Reduce your stress level. Go to the gym, take deep breaths, try yoga, visit a spa, treat yourself to a massage, go for a walk, or talk about stressful issues with loved ones or a therapist.

Six tips for getting the necessary fruits and vegetables on a budget

Getting enough fruits and vegetables is important for a balanced diet and your overall health, but fresh fruits and vegetables can add up on the food bill, especially when out of season. But there are ways you can get the most nutrition out of your food dollar.

Canada’s Food Guide recommends four servings of fruits and vegetables for children 2 to 3 years; five for children 4 to 8 years; six for children 9 to 13 years; seven for girls 14 to 18 years; eight for boys 14 to 18 years; seven to eight for women 19 to 50 years; eight to ten for men 19 to 50 years; and seven for all adults 51 years or older.

“Following Canada’s Food Guide will help you meet your nutritional needs while reducing your risk of obesity, type 2 diabetes, heart disease and some cancers,” says Veruschka Muller, a Clinical Dietitian at The Scarborough Hospital.

Here are some tips on how to help ensure you get the fruits and vegetables you need without breaking your food budget.

1. Buy fruits and vegetables that are in season and skip those that are not.
2. Freeze or can foods yourself for use in the winter months when fresh, local produce is limited.
3. Turn your leftover vegetables into soups or stews.
4. Always look at the clearance produce. Some of these items might be ideal for tonight’s dinner or for adding to a loaf or muffins.
5. Root vegetables such as potatoes, onions, carrots and turnips are often well priced and typically keep well much longer than other vegetables.
6. Frozen vegetables can be a nutritious and economical choice. Avoid purchasing ones in sauces which can increase the cost and the calories.

Seven ways to stay heart healthy

With temperatures dropping below zero, it can be challenging to stay heart healthy during the winter months. Cold weather can have a negative effect on your body, working harder to keep up its core temperature. Arteries can constrict to conserve heat, which can be bad news for those who already have heart problems.

Fortunately, there is something you can do to help your body during these cold months. You can be heart healthy.

Being heart healthy means eating well and staying active. Dr. George Vertes, a cardiologist at The Scarborough Hospital, explains the many things you can do to be conscious of the needs of your heart:

1. Visit your doctor for an annual check-up to monitor your risk for heart disease. Be aware of your family history and keep track of your blood sugar levels, cholesterol profile and blood pressure.
2. Reduce your exposure to stressful situations. Remember to take time to unwind before or after a stressful day. Do the things that help you relax. Yoga is also a great way to reduce your stress level.
3. Eat vegetables and fruit every day. Eat foods that are low in saturated fats and sodium, and lean cuts of meats. If possible, plan your meals ahead and be conscious of what you are eating when at a restaurant. A heart healthy diet is always a wise choice.
4. Smoking can negatively affect your health and the health of those around you. Being exposed to cigarette smoke can cause plaque build-up in your arteries, limit the amount of oxygen in your blood and increase your risk of developing blood clots.
5. Get some physical activity each day. Take advantage of local or company gyms to do cardio workouts or participate in group fitness classes.
6. Do not overeat. Don’t put your body under the stress of the latest unhealthy diet trend. Keep track of your waist circumference, weight and BMI and know whether you’re in the healthy weight range for your height and gender.
7. Contact your doctor if you have any of these warning signs of heart disease, such as chest discomfort or undue shortness of breath.

Ten ways to fit exercise into your busy schedule

Fitting exercise into an already busy schedule can be a daunting task. But it is possible with a little planning and by finding opportunities to squeeze it in.

“Physical activity is important to a healthy lifestyle. Being active helps reduce your chances of developing illnesses, gives you more energy and improves your overall health,” says Lori Irvine, Coordinator of Organization and Employee Development at The Scarborough Hospital. “Exercise is a good stress reliever and can help improve your productivity.”

Statistics Canada estimates that more than half of Canadians are physically inactive. The Public Health Agency of Canada recommends 30 to 60 minutes of moderate physical activity – like a walking briskly, swimming, gardening or dancing – on most days of the week.

Lori shares ten ways to fit exercise into a busy schedule:

1. Make a commitment and schedule exercise into your day. Write it in your calendar or agenda so that you remember to do it.
2. Choose exercise activities that you like. If you hate running, don’t buy a treadmill. You are more likely to stay committed to regular exercise if you pick activities that you like.
3. Play with your children. Throw a ball around in the backyard, go skating or take a hike as a family. You will have fun and your good example will encourage your children to stay active.
4. Use your breaks at work as an opportunity to fit in some exercise. Go for a walk, climb the stairs or do some stretches.
5. Sign up for a team sport or activity and remember: your team is counting on you.
6. Recruit some friends and make a commitment to exercise together. You may enjoy exercising more if you think of it as a social event.
7. If your workplace has a gym or runs fitness classes, consider joining. The more convenient it is to exercise, the more likely you will do it.
8. Try walking or biking to work. It is good for you and the environment. If you live too far to commute to work on foot or bike, get off the bus a block early or park a distance from the entrance to your workplace.
9. Skip the elevators at work. Take the stairs.
10. Do more housework. Mow the lawn, rake the leaves, do some vacuuming. Housework can be good exercise.

Eight ways to avoid holiday weight gain

It’s the time of year to celebrate the season with friends and family and gatherings typically involve plenty of food. But how do you enjoy the holidays without worrying about if your clothes will be too snug in the New Year?

“With holiday parties, office potlucks and hectic schedules, it is likely that many will not be sticking to their regular eating patterns and exercise regime,” says Theresa Diduck, Senior Clinical Dietician at The Scarborough Hospital. “Holidays are a time when people like to indulge. The key is moderation.”

Theresa shares eight tips to help you avoid holiday weight gain:

1. Don’t go to the party hungry. You are more likely to overeat if you are hungry. A healthy snack prior to the party will help you avoid overeating.
2. Don’t forget to drink plenty of water which not only is calorie free, but helps you to keep hydrated during our winter season.
3. Watch your alcohol intake. Many alcoholic drinks are high in calories and the more your drink, the less likely you are to watch what you eat.
4. Make your choices wisely. With tables full of food at holiday gatherings, choose items like fresh fruits and vegetables and be cautious of dips and sauces.
5. Stay active during the holiday. If keeping up with your regular exercise routine is difficult during the holidays, substitute family activities. An evening neighbourhood walk or an afternoon family skate are great ways to fit in exercise and enjoy time with your family.
6. Limit sweets. Don’t deny yourself a few treats during the holidays but be careful not to over indulge.
7. Be aware of how often you taste test your food while cooking.
8. Don’t forget to socialize at get-togethers. Remember the party is about gathering with friends and family. Focus on the conversation, not the food.