August 30, 2001

Prairie Fare: Know Your Number?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

A few months ago I wrote a column about my husband Will and the tale of his blood cholesterol level. He actually agreed to this follow-up article.

Last winter Will went to the doctor for a routine check-up. A few days later, he received a direct call from his doctor saying his blood cholesterol level was very high and they wanted to check it again. I was thinking he was going to have a heart attack any minute when I heard the news.

His doctor said he could get some free brochures on healthful eating. The doctor didn't realize Will would be receiving more free nutrition advice from me than he ever wanted. That's a hazard of being married to a dietitian.

The re-check also was high. He and his doctor decided to try lifestyle changes before starting cholesterol-lowering medication. After several months of a regime that included a large bowl of oatmeal every morning, more fruits and vegetables, salads with low-fat dressing, fat-free ice cream, smaller portions of foods higher in fat and more physical activity, Will went in for another check.

The good news was that his cholesterol level had dropped more than 20 points and he'd even lost a few pounds in the process.

The bad news was his cholesterol level still warranted a cholesterol-lowering medication. Now, six weeks after taking a cholesterol-lowering drug and continuing his lower-fat diet, his cholesterol level has dropped to the recommended level.

Do you know your blood cholesterol number? A level less than 200 milligrams per deciliter is usually cited as the standard. New, more stringent guidelines for assessing heart attack risk were released in May 2001 by the National Heart, Lung and Blood Institute, so your degree of risk may not be what you think. A new assessment tool has been developed for doctors to use with their patients. Your heart attack risk depends on many factors including age, total cholesterol, HDL and cholesterol levels, blood pressure and smoking habits.

Could you be among the one in five Americans that are believed to fall into the category of needing cholesterol-lowering medication? Only you and your doctor can decide that. It's believed that about half of the 65 million Americans with worrisome levels of cholesterol can change their diet and exercise patterns so they don't need medication. For others with a genetic predisposition or other risk factors, medication often becomes part of the treatment.

What can you do right now to reduce your risk of heart disease? Start by eating less saturated fat, the type that's solid at room temperature. Read the Nutrition Facts labels on food products to learn more about your choices. Choose lean meats and use low-fat or non-fat cooking methods like broiling, grilling or using a non-stick pan with cooking spray.

Stock up on fruits, vegetables and legumes for the health benefits of fiber. Eat plenty of whole grain products like oatmeal and barley-based cereals, which contain soluble fiber that can lower blood cholesterol. The American Heart Association and other health-related agencies recommend no more than 300 mg of dietary cholesterol per day. Finally, get out your walking shoes and aim for at least 30 minutes of moderate physical activity on most days of the week.

For more information about heart health, visit the National, Heart, Lung and Blood Institute website: http://www.nhlbi.nih.gov/health/public/heart/ 

Here's a tasty recipe from the Quaker Oats Company that helps you get some extra fruit and whole grains in your diet. Try it with a glass of low-fat milk for a nutritious snack or breakfast on the go.

Chewy Fruit and Oatmeal Bars

3/4 cup firmly packed brown sugar
1/2 cup granulated sugar
1 8-ounce container vanilla or plain lowfat yogurt
2 egg whites, lightly beaten
2 tablespoons vegetable oil
2 tablespoons skim milk
2 teaspoons vanilla
1 1/2 cup all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt (optional)
3 cups oats, quick or old fashioned, uncooked
1 cup dried fruit, raisins or cranberries

Heat oven to 350 F. In large bowl, combine sugars, yogurt, egg whites, oil, milk and vanilla; mix well. In medium bowl, combine flour, baking soda, cinnamon and salt; mix well. Add to yogurt mixture; mix well. Stir in oats and fruit. Spread dough onto bottom of ungreased 13x9-inch baking pan. Bake 28 to 32 minutes or until light golden brown. Cool completely on wire rack. Cut into bars. Store tightly covered. Makes 24 bars. Each bar contains 145 calories, 2 grams fat, 0 milligrams cholesterol, 60 milligrams sodium and 2 grams dietary fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Gary Moran, (701) 231-7865, gmoran@ndsuext.nodak.edu