Healthcare Topics
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Prep Time: 15 min
Inactive Prep Time:2 hr 0 min
Cook Time: 2 min
Level: Easy
Serves: 4 servings
Ingredients
• 1 cup part-skim ricotta cheese
• 2 tablespoons honey
• 1/2 teaspoon vanilla extract
• 3 tablespoons balsamic vinegar
• 2 tablespoons sugar
• 1 (16-ounce) container strawberries, hulled and quartered
• 2 tablespoons fresh basil leaves, cut into ribbons
Directions
Put the ricotta cheese, honey and vanilla extract into the small bowl of a food processor and process until smooth, about 1 minute. Transfer to a small bowl and refrigerate for at least 2 hours.
In a small saucepan combine the vinegar and sugar and bring to a boil. Simmer over medium heat for 2 minutes, stirring occasionally. Allow to cool completely.
In a medium bowl, toss the berries with the basil and the balsamic syrup.
Divide the cream among 4 cocktail glasses, top with the berry mixture and serve.
Per Serving:
(serving size: about 1/3 cup cream and 1/2 cup berries)
Calories 180; Total Fat 5 g; (Sat Fat 3 g, Mono Fat 1.5 g, Poly Fat 0 g) ; Protein 8 g; Carb 27 g; Fiber 2 g; Cholesterol 20 mg; Sodium 80 mg
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September is National Cholesterol Education Month
Ref: http://www.nhlbi.nih.gov/health/public/heart/chol/wyntk.pdfSeptember is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high. National Cholesterol Education Month is also a good time to learn about lipid profiles and about food and lifestyle choices that help you reach personal cholesterol goals.
High blood cholesterol affects over 65 million Americans. It is a serious condition that increases your risk for heart disease. The higher your cholesterol level, the greater the risk. You can have high cholesterol and not know it. Lowering cholesterol levels that are too high lessens your risk for developing heart disease and reduces the chance of having a heart attack or dying of heart disease.
The National Heart, Lung, and Blood Institute offers helpful resources to use during National Cholesterol Education Month.
Why Is Cholesterol Important?
Your blood cholesterol level has a lot to do with your chances of getting heart disease. High blood
cholesterol is one of the major risk factors for heart disease. A risk factor is a condition that increases
your chance of getting a disease. In fact, the higher your blood cholesterol level, the greater your risk
for developing heart disease or having a heart attack. Heart disease is the number one killer of
women and men in the United States. Each year, more than a million Americans have heart attacks,
and about a half million people die from heart disease.
How Does Cholesterol Cause Heart Disease?
When there is too much cholesterol (a fat-like substance) in your blood, it builds up in the walls of
your arteries. Over time, this buildup causes "hardening of the arteries" so that arteries become narrowed
and blood flow to the heart is slowed down or blocked. The blood carries oxygen to the heart,
and if enough blood and oxygen cannot reach your heart, you may suffer chest pain. If the blood supply
to a portion of the heart is completely cut off by a blockage, the result is a heart attack. High blood cholesterol itself does not cause symptoms, so many people are unaware that their cholesterol
level is too high. It is important to find out what your cholesterol numbers are because lowering
cholesterol levels that are too high lessens the risk for developing heart disease and reduces the chance
of a heart attack or dying of heart disease, even if you already have it. Cholesterol lowering is important
for everyone--younger, middle age, and older adults; women and men; and people with or without
heart disease.
What Do Your Cholesterol Numbers Mean?
Everyone age 20 and older should have their cholesterol measured at least once every 5 years. It is best to have a blood test called a "lipoprotein profile" to find out your cholesterol numbers. This blood test is done after a 9- to 12-hour fast and gives information about your:
■ Total cholesterol
■ LDL (bad) cholesterol -- the main source of cholesterol buildup and blockage in the arteries
■ HDL (good) cholesterol -- helps keep cholesterol from building up in the arteries
■ Triglycerides -- another form of fat in your blood
If it is not possible to get a lipoprotein profile done, knowing your total cholesterol and HDL cholesterol
can give you a general idea about your cholesterol levels. If your total cholesterol is 200 mg/dL*
or more or if your HDL is less than 40 mg/dL, you will need to have a lipoprotein profile done.
See how your cholesterol numbers compare to the tables below.
Total Cholesterol Level Category
Less than 200 mg/dL Desirable
200-239 mg/dL Borderline high
240 mg/dL and above High
LDL Cholesterol Level LDL Cholesterol Category
Less than 100 mg/dL Optimal
100-129 mg/dL Near optimal/above optimal
130-159 mg/dL Borderline high
160-189 mg/dL High
190 mg/dL and above Very high
HDL (good) cholesterol protects against heart disease, so for HDL, higher numbers are better.
A level less than 40 mg/dL is low and is considered a major risk factor because it increases your risk
for developing heart disease. HDL levels of 60 mg/dL or more help to lower your risk for heart disease.
Triglycerides can also raise heart disease risk. Levels that are borderline high (150-199 mg/dL)
or high (200 mg/dL or more) may need treatment in some people.
What Affects Cholesterol Levels?
A variety of things can affect cholesterol levels. These are things you can do something about:
■ Diet. Saturated fat and cholesterol in the food you eat make your blood cholesterol level go up.
Saturated fat is the main culprit, but cholesterol in foods also matters. Reducing the amount of
saturated fat and cholesterol in your diet helps lower your blood cholesterol level.
■ Weight. Being overweight is a risk factor for heart disease. It also tends to increase your cholesterol.
Losing weight can help lower your LDL and total cholesterol levels, as well as raise your
HDL and lower your triglyceride levels.
■ Physical Activity. Not being physically active is a risk factor for heart disease. Regular
physical activity can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol
levels. It also helps you lose weight. You should try to be physically active for 30 minutes
on most, if not all, days.
Things you cannot do anything about also can affect cholesterol levels. These include:
■ Age and Gender. As women and men get older, their cholesterol levels rise. Before the age
of menopause, women have lower total cholesterol levels than men of the same age. After the age
of menopause, women's LDL levels tend to rise.
■ Heredity. Your genes partly determine how much cholesterol your body makes. High blood
cholesterol can run in families.
Lincoln Events Calendar
Click Here- Lincoln.org/events/calendar_______________________________________________________
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First Friday Artwalks are held on the first Friday of every month at galleries and businesses in Downtown Lincoln. Paintings, photography, clothing, sculpture, music and much more can be found as you stroll from gallery to gallery. Support local artists and businesses while enjoying appetizers. Join us for every First Friday Artwalk!
WHEN do First Friday Artwalks take place?
First Friday Artwalk starts at 5:00 PM on the First Friday of every month. The opening and closing times vary depending on the curator and the last session typically ends at 10:00 PM.
For more info: http://downtownlincoln.org/firstfriday