Featured Recipes and Chef’s Notes

To contact us:

 

Grand Central Station of DC

6006 Eads St NE, Suite 302

Washington, DC  20019

(202) 793.9087 — Direct

info@gcsgroup.org

For problems or concerns with this website, please contact Delatex Marketing Group.  Their number is (202) 793-9087.

© 2016 Grand Central Station of DC

Cholesterol

 

Are you confused when it comes to cholesterol?

We have all heard the terms “good” and “bad” cholesterol.  It doesn’t really mean the cholesterol found in foods, but instead refers to the way in which the cholesterol works in your body.  Cholesterol and triglycerides (fat) actually travel around the body attached to proteins called lipoproteins.  There are several types of lipoproteins.  The “good” cholesterol is termed HDL-cholesterol (high density lipoprotein) and the “bad” cholesterol LDL-cholesterol (low density lipoprotein).

Some LDL-cholesterol (bad) actually provides many good and necessary functions in our bodies.  It is when excessive levels of LDL-cholesterol occur that a build-up and subsequent blockage of our vessels appear.  Thus, it has been dubbed the “bad” cholesterol HDL cholesterol (good), on the other hand, can remove cholesterol build-up from a blood vessel and transfer it back to the liver where it can be broken down and eliminated from the body.  It has earned the name “good” cholesterol for this reason.

Your blood cholesterol can be improved by altering your diet.  The cholesterol in the foods you eat is not the biggest problem.  The most significant problem seems to be the fat in our diets.  In fact, dietary saturated fat will raise our blood cholesterol levels more than cholesterol in our diets.  The saturated fats, contained in foods such as meats and whole dairy products, tend to be the major culprits.  Other major sources of trouble (saturated fats) come from baked and prepared foods that contain palm oil, palm kernel oil, cocoa butter, hydrogenated vegetable oil, and coconut oil.  The more saturated fats you eat, the more LDL-cholesterol the body produces.  The more LDL-cholesterol you have in your body, the bigger your risk for the development of coronary heart disease.

What you need to know about your heart.

1.       The heart is like a pump.  Oxygen and nutrients required for heart muscle function travel through the coronary arteries to reach the heart muscle.

2.       When the coronary arteries become blocked by cholesterol deposits (plaque) you develop atherosclerosis (hardening of the arteries).

3.       When a coronary artery becomes 75% or more blocked by plaque build-up, a heart attack can occur.  A heart attack causes death of the heart muscle that is normally supplied by the blocked coronary artery.

4.       Cholesterol and triglycerides (fat) are contained in the various lipoproteins in the blood.  Your total blood cholesterol is comprised of good cholesterol (HDL), bad cholesterol (LDL), and other lipoproteins that predominately carry triglycerides.  Total cholesterol is calculated as follows:  Total = HDL + LDL + (Triglycerides / by 5).

5.       The “good” cholesterol, or HDL, helps to lower the risk of heart disease.  You can raise your HDL levels by losing weight (if you are overweight), exercising regularly, and quitting smoking (if you smoke).  Women who take estrogens have higher HDL levels.  A good HDL for a man is 45 or higher.  A good HDL for a pre-menopausal woman would be 55 or greater.  The higher the level, the better.

6.       LDL, or what we refer to as the “bad cholesterol,” will raise your risk of heart disease if your levels are high.  You can lower your LDL levels by eating less saturated fat and foods containing cholesterol.  By doing this, you will be lowering your risk of coronary heart disease.  Ideally, you want your LDL under 130 (or less than 100 if you already suffer from heart disease).

HEALTH  TIPS  FOR  OCTOBER

From the Book of Recipes:

GCS  Corn  Pudding (Serves 8)

5 eggs

4 T. cornstarch

1/3 c. butter, melted

1 (15.25 oz) can whole kernel corn

1/4 c. white sugar

2 (14.75 oz) cans cream-style corn

1/2 c. milk

 

 

 

(1)  Preheat oven to 400o F (200o C). Grease a 2 quart casserole dish.  (2)  In a large bowl, lightly beat eggs. Add melted butter, sugar, and milk. Whisk in cornstarch. Stir in corn and creamed corn. Blend well. Pour mixture into prepared casserole dish.  (3)  Bake for 1 hour.