The dirty C-word

I hear ya, Edvard.

My dear husband had his annual physical exam on Monday.  Verdict?  High cholesterol and elevated fasting blood glucose.  Enter "The Scream." 

Now in his younger years, my husband was painfully thin.  My  mother-in-law has told me she used to throw away pictures of him because she was afraid he'd be embarrassed of how emaciated he looked.  It's a major switch for him now to suddenly have to work at losing weight, rather than gaining.

So what's a wife to do?  I am, for better or for worse, his personal dietitian.  Should any of you be in the same situation, here's a list of general suggestions for reducing cholesterol.

1. Lose weight. 

Studies indicate that weight loss of even just 5-10 pounds helps reduce cholesterol.  Fat cells are quite active, and they secrete "adipokines" which negatively affect several body processes, including messing around with your cholesterol and your blood sugar.

2. Eat heart-healthy foods.

This one seems a bit obvious, but it still warrants a closer look.  Foods that are high in saturated fat actually work to increase your cholesterol more than cholesterol itself.  Saturated fats increase your LDL (bad cholesterol).  Trans fats are the worst offenders because they not only raise your LDL, but they also lower your HDL (good cholesterol).  Cholesterol resides in your liver- LDL brings it to your arteries and gums things up.  HDL picks it up and shuttles it back to the liver.  You need them in balance.  Foods high in saturated fats are animal products- meats, dairy, butter.  Foods high in trans fats include commercially baked cookies, margarine, crackers, and other processed foods. 

3. Exercise most days of the week.

How long do you need to exercise for?  Really not that long.  I'm all for being efficient- don't have a lazy hourlong walk.  Bang it out on the treadmill by walking for 30 minutes at a 10% incline.  Don't jog- do sprint intervals.  Get that heart rate pounding (*disclaimer- ya know, do so with your doctor's blessing.  I don't want someone's exercise-induced heart attack on my hands.  Thanks.). 

4. Quit smoking.

Fun math here: if you smoke just one pack per week, by quitting you could save almost $300 per year.  For people who smoke one pack per day, that equates to $2000.  Oh yeah- there are a whole lot of health benefits too. 

5. Drink alcohol in moderation.

My husband is happy about this one.  As he uncorked a bottle of red wine last night: "I have to have my nightly glass of wine...you know, for my cholesterol."  Fair enough.  Studies show that the resveratrol and polyphenols in wine help ward off heart disease.  At the same time, I doubt he'll be doing shots of Merlot on his next guys' weekend trip. 

My husband's not an unhealthy guy by any means.  Still, we will make an effort to have more plant-based, rather than red meat-based meals.  We will have more whole grains (oats) for breakfast rather than eggs.  We will choose nonfat rather than lowfat dairy.  We/he will aim for a more even mix of cardio and strength training. 

Oh the fun things you can find on Google.  I'll be at Macy's while the hubs picks up some veggies.