Take Control of Your Cholesterol
Did You Know?
September is National Cholesterol Education Month. Cholesterol, produced by your liver, is important for health. It helps make hormones and digest fats.
High cholesterol can cause plaque buildup in arteries, narrowing them and blocking blood flow. This increases the risk of heart disease and stroke.
You don’t need to get cholesterol from food, as your body produces what it needs. To keep cholesterol levels healthy, try these tips:
- Limit saturated fats in cheese, fatty meats, and desserts.
- Choose low-fat, low-sodium, and low-sugar foods, like lean meats, whole grains, fruits, and vegetables.
- Eat more fiber from oatmeal, beans, unsalted nuts, fruits, and vegetables.
Get 5 Healthy Fall Recipes Now!
Power of Pumpkin
Pumpkins are not just for fall events and pumpkin pie; they are also great for heart health and cholesterol control
Some great reasons to enjoy pumpkin to control your cholesterol levels:
Healthy tips over the fall
Make sure you are staying focused on your health as you partake in all of your favorite fall activites. With the shorter days, allergies, and infections can rise, so follow some health tips to keep you on track.
- Schedule your appointments – Schedule any missed appointments or check-ups that you might have missed during the busy summer months.
- Eat a healthy diet – Eat plenty of colorful fruits and vegetables. Fruits and vegetables will keep you healthy and help you fight off infections.
- Get enough sleep – It’s important to keep good sleep habits. Create a bedtime routine and a relaxing sleep environment. Aim for 7-8 hours of sleep each night.
Fill out the form to download the full “Fall into Pumpkin Season Healthy Guidebook” for recipes, healthy tips, benefits from consuming pumpkin, and more!
- Pumpkin has a lot of soluble fiber. This fiber helps lower LDL (bad) cholesterol.
- Pumpkins contain beta-carotene, an antioxidant. Antioxidants reduce stress and inflammation, which can harm blood vessels and leads to heart disease.
- Pumpkin is low in fat and calories, making it a good choice for heart health. One cup of cooked pumpkin has about 50 calories and almost no fat.
- Pumpkin seeds are nutritious too! They are full of plant sterols that block cholesterol absorption, which helps lower LDL cholesterol levels.
- Keeping blood sugar levels balanced is important for heart health. High blood sugar can increase triglycerides, another type of fat in the blood that raises the risk of heart disease.
Pumpkin is a heart-healthy food packed with fiber, antioxidants, and plant sterols. Here are some recipes to help you include pumpkin in your meals all year long to support your heart.
So next time you see a can of pumpkin or a fresh one at the farmer’s market, don’t just think pie—think heart health!
How can we make your life easier so you can live healthier?
The Somatus healthy living program provides one-on-one, in-home support services to eligible members of partner health plans at no additional cost. Learn more and find out if you’re eligible.