Check cholesterol, eat fruits and veggies during September

  • Published
  • By Sarah Olaciregui
  • 66th Air Base Group Public Affairs
HANSCOM AIR FORCE BASE, Mass. --  It's probably no coincidence that two observations in September are National Cholesterol Education Month and Fruits and Veggies: More Matters Month.

According to Deanne Casey, a registered nurse and Civilian Health Promotion Services (CHPS) health educator, less animal foods and more plant foods will help lower cholesterol.

"Ninety-five percent of high cholesterol issues are caused by eating animal products. This not only means red meat, but also items such as eggs, cheese and butter," she said. "A lot of people don't realize that even chicken meat is high in cholesterol."

To help reduce bad cholesterol, more consumption of foods such as whole wheat bread, brown rice, high-fiber cereals, oatmeal, beans, sunflower seeds, tofu, almonds, walnuts, fruits and vegetables is encouraged.

According to the Health Federal Services website, the body makes about 75 percent of the cholesterol it needs to function properly. The other 25 percent comes from the foods that contain cholesterol, which are animal products.

"It is important to know the difference between the different types of cholesterol and to know your cholesterol numbers. Improving or maintaining good cholesterol levels is the key to good health," said the website.

High-density lipoprotein (HDL) is considered good cholesterol. The higher the HDL level, the less chance for developing heart disease. Low-density lipoprotein (LDL) is considered bad cholesterol because it can cause plaque build-up in the blood vessels and eventually lead to coronary artery disease. Exercise will also help to increase HDL.

So what can people do to find out their cholesterol numbers and reduce it, if necessary? Several options are available at Hanscom.

Department of Defense civilian employees can make an appointment with Ms. Casey for a cholesterol screening. The process takes about 15 minutes. To make an appointment call 781-377-8467.

The Hanscom Clinic has identified high cholesterol as the number one health problem of beneficiaries. Military members and eligible family members are tested for cholesterol levels based on recommendations from the U.S. Preventive Service Task Force and their Primary Care Manager (PCM). Those in need of a baseline cholesterol screening may contact their PCM team through 1-888-NAVYMED.

"Diet, as in what you eat every day, is more important than exercise when it comes to lowering your cholesterol," said Ms. Casey. "But eating more fruits and vegetables can often be difficult because fresh produce may be difficult to keep around your house."

To help people eat more fruits and vegetables, many resources are available. Websites, such as www.fruitsandveggiesmatter.gov provides a page called "30 Ways in 30 Days to stretch your fruit and vegetable budget." The page gives tips such as to buy fruits and vegetables in season at famers markets or local grocery stores or to buy canned or frozen fruits and vegetables.

"In a fast paced society such as ours, it may be hard to eat healthy on the go," said Ms. Casey. "The Fruits and Veggies Matters website gives tips on how to eat healthy even if you're in rush."

The "Get Smart: Eating on the Go" page presents ideas, such as blending a fruit smoothie to drink during a commute. It also reminds visitors that snacks such as a banana, apple or celery stick are nature's original fast food.

The site also gives tips for healthy family dinners and back to school nutrition.

There are also many online interactive tools that help people find out how many fruits and vegetables are necessary based on certain characteristics such as age, sex and amount of physical activity. Or, another page helps people examine what they eat. The "Analyze My Plate" tool addresses breakfast, lunch and dinner and helps one choose what constitutes a nutritious meal, while finding out how many servings of fruits and vegetables, as well as total calories and fat will be served.

A second website www.localharvest.org is useful to help one find local farmers' markets and family farms, according to Ms. Casey.

Hanscom personnel may also be interested in learning more during the Boston Vegetarian Food Festival held Oct. 30 and 31. The event will be held at the Reggie Lewis Athletic Center at 1350 Tremont St. in Boston. During the festival, attendees may meet national chefs, talk directly to food producers and taste free food samples. Admission and parking are free.

"Everyone should check their cholesterol numbers on a regular basis," said Ms. Casey. "If they find out their cholesterol is high, then changing the types of foods one eats is a great way to help reduce the numbers. I think holding National Cholesterol Education Month and Fruits and Veggies: More Matters Month during September goes hand in hand."