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  • 10 Healthy Holiday Substitutions

    With Thanksgiving on its way, the holiday season of 2011-2012 is just about ready to kick off–and with that comes lots of delicious (and usually not terribly healthy) holiday food!

    It may not be easy, but it’s a good idea to try not to overindulge during the holiday season–and there’s no shortage of tips on how you can succeed at that. One of the best ways? Make substitutions while cooking! We’ve listed some of our favorite substitutions, many of which we’d never even thought of before.

    1. Applesauce for oil or butter. Switching out the fatty oils for applesauce isn’t a new idea, but it’s one a lot of people might not be willing to try. The texture’s just right, though, and thanks to the natural sugars in fruit, even unsweetened applesauce can lend some sweetness to your baking!
    2. Graham crackers for cookies in pie crusts! Pies are one of the holiday standards, and while everyone loves a good Oreo or cookie crust, swapping that out for reduced-fat graham crackers can cut out up to half the calories while still tasting great!
    3. Stevia for sugar. This natural sweetener, which has recently been gaining in popularity is now more readily available, is lower in calories than sugar and up to 300 times sweeter. You read that right–300 times. Popular brand names are Sweetleaf and Truvia.
    4. Prosciutto for bacon. While bacon is an American standard year-round, it’s also well-known to be a major (if majorly delicious) health hazard. Prosciutto can lend a similar taste while having half the calories and two-thirds as much fat!
    5. Nuts for croutons. Serving up salad as a healthy option with your holiday meals? Croutons add a desirable crunch, but they can also pack quite a lot of fat and sodium. Instead, try lightly toasted almonds, pecans, or walnuts! Not only will you be eliminating those extra carbs, but nuts sneak in some extra omega-3 fatty oils.
    6. Pureed fruit for syrup. Looking to warm up on cold mornings with some waffles or pancakes? Instead of slathering them with syrup, try pureeing fruit with a bit of honey; it packs in a lot less sugar, and when it’s warmed on the stove beforehand, tastes even better.
    7. Frozen bananas for ice cream. You read that right! Freeze a couple of bananas overnight, then puree them in the blender; drizzle in a little bit of honey and some cinnamon. The texture’s almost identical, and the taste is to die for!
    8. Ground turkey for ground beef. Since turkey is a leaner meat, it makes a great (and seasonal!) substitution for ground beef. A few spoonfuls of chicken stock can keep it from drying out!
    9. Dry beans for canned beans. Sure, canned beans may be more convenient, but they’re so high in sodium and preservatives! Stock up on some dry beans; all it takes is a little extra soaking and boiling.
    10. Marshmallow Fluff for the butter and sugar in frosting. Believe it or not, this childhood favorite is actually healthier than most frosting; 2 tablespoons is not only fat-free, it only has 40 calories and 6 grams of sugar, while conventional frosting can pack in up to 100 calories and 14 grams of sugar (not to mention all that fat)!

    Of course, indulging in some of the ‘bad’ stuff around the holidays isn’t a mortal sin–feel free to treat yourself, but remember that, like with all things, moderation is key!

    Do you have any favorite substitutions? Let us know!

  • Basic Storm Preparedness – For Any Season!

    These tips and tricks can help you stay prepared for bad weather in any season.
    • Stock up on bottled water. If the power goes out or the water supply is affected by the storm, you’ll need it!
    • Dig out your battery-powered radio and some flashlights. Even if we lose power, you’ll want to stay aware of what’s going on – and don’t forget to stock up on batteries to run them!
    • Charge your cell phones in advance. Also, if it becomes difficult or impossible to make phone calls in the wake of a disaster, try sending a text instead–they use less data than actual calls, and are more likely to get through.
    • Make sure you have plenty of non-perishable foods, especially things that don’t require refrigeration or heating. Keep your refrigerator closed as much as possible if the power goes out–conserve food!
    • Gas up your car. A full tank of gas is always a good thing to have, especially in emergency situations.
    • Keep a first-aid kit at hand. We all hope you won’t have to use them – but if worse comes to worst, make sure you have the supplies you need ready!
    • DON’T leave shelter during severe weather unless it’s absolutely unavoidable.
    • DON’T drive into standing water – flash floods are dangerous!
    • If you’re caught outside during severe weather, DON’T take shelter under a tree.
    • Move to a central part of your house in the event of a weather emergency such as a tornado or strong winds; stay away from windows and secure them as much as possible.
    • Check up on your neighbors, especially if they’re elderly, have young children, or are ill.

  • Man’s New Best Friend

    The efficacy of animal-assisted therapy isn’t some sort of state secret; the news regularly fills in holes with fluff pieces about how Fido can keep you young or how research shows Mittens may help lower your blood pressure. But like every other kind of therapy, pet therapy isn’t ‘one size fits all.’ There are definite benefits—but if the benefits are outweighed by the drawbacks, the addition of a pet to your family can increase stress.

    First, let’s take a look at the benefits. One of the obvious upsides to having a pet is simply that they’re there—pets provide companionship, which can be more than just a comfort to seniors who may be isolated and lonely. Not only do pets fill up the time, but as human friends pass away and adult children and grandchildren get busy and increasingly self-sufficient, pets provide a sense of purpose—they may not be the best conversationalists, but being responsible for any other life can renew a senior’s sense of meaning.

    Of course, one of the significant drawbacks to having a pet is upkeep—dogs need to be walked and groomed, and even cats, which tend to be lower maintenance, require attention; additionally, they can get underfoot and be moving, breathing tripping hazards, and can knock over other objects and create messes. Even smaller rodents can trigger allergies. So what’s to be done?

    Amazingly, it’s been shown in several studies that fish can have a notably beneficial effect on Alzheimer’s disease patients. Not only does easy access and exposure to an aquarium soothe aggression and depression in dementia patients, but it also has shown a marked improvement in appetite and food consumption at mealtimes, even leading to an overall, quantifiable increase in weight!

    According to a study done by a nursing professor at Purdue University, participants in an Alzheimer’s study increased their food intake by an average of 17.2%. The same study “showed a decrease in the number of instances and the duration of behaviors such as wandering, pacing, yelling and physical aggression.”

    Aquariums also provide a colorful and constantly moving source of entertainment and stimulation; because of its active nature, it is well-suited to the naturally short attention span of an Alzheimer’s patient. Even better—Alzheimer’s patients will get a boost of confidence from helping to feed the fish and seeing them respond to the arrival of food, and the huge number of aquarium accessories—from the ubiquitous deep-sea divers and castles to laughing Buddhas and popular cartoon characters like Spongebob Squarepants—means there’s no end to the possibilities when it comes to setting up a creative and colorful background for your fish.

    The downside to fish, of course, is that they’re nowhere near as cute and cuddly as, say, a cat or a dog, but as the Purdue professor who headed up the aquarium study says, “[Alzheimer’s patients] might step on the cat’s tail or pull the dog’s hair,” whereas fish are “basically indestructible.”

    While tanks require upkeep and regular maintenance, there’s no risk of “accidents” on the floor, and the last we heard there was no record of a fish chewing on expensive shoes. There’s no grooming, shedding, or walks on rainy days required. With such considerable benefits and fewer downsides, when it comes to your seniors, man may have a new best friend!

  • Quick Stress Relief Tips for Family and Caregivers

    Dealing with a loved one who’s ill or incapacitated is stressful; we all know this. Unfortunately, though, the psychological needs of caregivers, family members and friends often get lost in the shuffle of arranging for care, scheduling doctor’s visits, and dealing with health crises.

    Some caregivers, especially family and friends, feel selfish thinking about their own mental wellbeing while their wife, brother, son or mother is in such dire shape, but the fact of the matter is—whether you’re a primary caregiver part of the time or simply assist while a full-time nursing aide cares for your loved one, if you’re not in good psychological shape, your ability to help is critically diminished.

    Now, this isn’t to say that you should rearrange doctor’s appointments so that you can take a spa day, but an ongoing effort to attend to your mental health—think of it as maintenance work, like you’d do for your car or a garden—can not only benefit you, but also the loved one you’re caring for.

    The question is—how do you do it?

    Relax in Minutes

    Sometimes, as a caregiver, you may feel like you don’t have the time to spare to help yourself relax; we understand. Caregiving is a full-time job, whether or not you have a nursing aide helping you. Here are a few techniques you can use when you’re stressed but only have a couple of minutes to yourself.

    1. Deep breathing. This isn’t quite as simple as it sounds. Often we breathe from our chest, rather than our abdomen, which means we’re actually getting less oxygen than we should. To ensure that you’re breathing from your abdomen, lay a hand on your chest and another on your stomach. When you breathe deeply, your stomach should expand—moving the hand there drastically—while the hand on your chest only moves a little bit.
    2. Visualization. There’s more to visualization than simply remembering a pretty vista you saw once. In order to get the full benefit of visualization’s stress relief, focus on each sense in turn. For example, if your chosen visualization is a tropical beach, you should not only try to see the palm trees in the sun, you should feel the sand beneath your toes, smell the salt water on the sea breeze, hear the crashing waves and the sounds of sea birds, and taste that piña colada!
    3. Stretching. Yoga is a great relaxation technique, but if you’re short on time it might not be the best option. So instead of doing a full series of poses, you can, instead, focus on just a few simple stretches. A good move for stretching your spine is the cat-cow, in which you get down on your hands and knees, and then slowly and rhythmically arch your back (like a startled cat) and then inverse it, letting your stomach arch toward the floor (like a cow’s belly). Any kind of stretching can refresh you and help reinvigorate you, though, and the best part is it requires no equipment—only a few minutes and a little bit of space!
    4. Treat yourself. While self-medicating for stress is never a good thing, treating yourself to something you like every once in a while can have a positive effect on your overall mental health. Love chocolate? Keep a stash of Hershey’s kisses somewhere and, when you’ve had a rough day, allow yourself a few. There are other ways to treat yourself, too—YouTube your favorite scene from your favorite movie, listen to an embarrassingly bad band you happen to love, or take a bubble bath instead of a shower! A little treat can do wonders.
    5. Scalp massage. Massage of any kind feels great, but scalp massage is easy and has multiple benefits—it boosts blood flow, relieves stress, and can reduce headaches and migraines (which is especially useful if you’re prone to tension headaches, often brought on by stress). Place your thumbs in the hollow behind each ear and spread your fingertips over your head, as far as is comfortable; massage in circles for a minute or two for instant relief.

  • Elder Anger – Where Does the Rage Come From?

    In the last newsletter we discussed depression in the elderly, but we haven’t yet touched on another of the most common emotions seen in the aging population—anger. Of course, anger can be a symptom of depression, or rather a masking emotion, put on in order to hide feelings that make an already vulnerable elder feel even more helpless, but often it’s simply a manifestation of the aging process itself.

    No matter its cause, though, anger can be incredibly damaging to the caretaking process, taking its toll not only on the elder, but also on his or her caregiver and loved ones, and the relationship between them. It’s not always easy to be tender and understanding with someone prone to fits of rage over what seems like nothing.

    The key to dealing with elder anger is in understanding where it comes from, and why it exists. Why are our elderly loved ones angry? Where does the stereotype of the crotchety, grumbling senior citizen come from?

    A Walk in Another’s Shoes

    Let’s say you’re older; you’re 85. You may have been one of those enterprising Americans who works even after retirement age, but force of will can’t keep someone in the workforce forever; you finally retired 12 years ago, at 73. You volunteered for a few years until you no longer had the strength to, and now you’re finding that your self-definition has drastically altered—even disappeared. Before, you were a lawyer, or a teacher, or a florist. Then you were a volunteer. Now what are you?

    To compound that, your health is steadily failing. You may insist your hearing isn’t going, but you have to ask people to repeat things more often than in the past. You may have a hip replacement, or a pacemaker; perhaps you’re lucky and have escaped Alzheimer’s disease or congestive heart failure or chronic obstructive pulmonary disease, or any of the other more serious conditions that have robbed you of some old friends. Even in that case, you find that you tire much more easily, you’re often cold though you know you shouldn’t be, and even simple daily tasks you used to do without a second thought can leave joints aching. You find you have to get up multiple times during the night to relieve yourself, and you’re not as steady on your feet when you do so, prompting worries about falling (and potentially injuring your other hip). Additionally, things are starting to slip your mind more often. Is that an indicator of oncoming dementia?

    Your doctor has prescribed pills to regulate your cholesterol, to alleviate your arthritis, to ward off countless diseases. You eat right and take vitamins to try to keep your body in top shape but it seems to keep failing. You finally gave in to your kids’ requests after a close call while driving at night, and gave up your license and your car.

    Of course, that accession to safety has left you even more isolated than you were before. You have to wait for one of the kids or maybe a neighbor to take you to the grocery store, or have your groceries and prescriptions delivered. Perhaps, again, you’re lucky; like you, your spouse is in good health. But your parents and aunts and uncles are long gone, your siblings and cousins are falling victim to the conditions you avoided, and even your children are starting to suffer more in their middle age. You recognize more names in the obituaries than in the wedding announcements.

    A Natural Reaction

    As we discussed in the article about elderly depression in the last newsletter, such negative feelings aren’t unusual—and as we can see from the above example, they’re also not unreasonable. While it’s possible to live a full and happy life even after retirement and aging kick in, there are plenty of reasons for our elderly loved ones to feel blue.

    To most people, depression simply means ‘sadness,’ but in reality, depression stems from a feeling of helplessness, of being stuck. When we feel like we’re in a rut or unable to change the things that are upsetting us, some people become what sad or apathetic—what most people mean when they say ‘depressed.’ Some people, however, react with an increased irritability or develop an unusually short temper.

    How can you deal with this anger? Remember that your elderly loved one is going through major life changes, and many of them are unpleasant; try to react calmly, and never strike or yell at a senior (or anyone, really) when they show irritation or anger. Helping your senior find something they can invest their time and energy in can help assuage their irritability; help them see rediscover their self-definition, or create a new one!

    Of course, when anger comes concomitant with another health issue, such as dementia—for instance, “sundowning” is aggression and confusion that often occurs in the late afternoon and evening among Alzheimer’s patients—simply offering them alternatives and understanding isn’t always enough. Remember to consult a doctor whenever you have concerns about your elderly loved one’s wellbeing.

  • A Joke a Day Keeps the Doctor Away

    We’ve all heard about it before, the power that positive thinking has on our physical health. To many, it sounds hokey, especially given today’s chaotic mix of proven, cutting-edge scientific techniques and the resurgence of holistic and alternative medicine. Is there any truth to it? And if there is, how exactly does a good attitude affect your physical health?

    In a recent survey of over 160 studies on the subject, lead by University of Illinois professor emeritus of psychology Ed Diener, there was a surprisingly consistent result: that a positive attitude did, in fact, give you better chances of having good health and more longevity.

    Not only did otherwise healthy people live longer and healthier lives when they felt more positively about their lives, but animal studies backed that up. Animals who received the same treatment (food, exercise, attention, etcetera) but were exposed to more stress (by having less space or more cage mates) had weaker immune systems and a higher incidence of heart problems—and, not incidentally, higher mortality rates.

    But why is this the case? Experiments have proven that stress-related hormones are reduced and immune function is increased when humans experience positive emotions; they even promote the recovery of the heart after exertion!

    Even scientists, though, seem to be surprised by the apparent conclusiveness of this evidence. Diener is quoted as saying that he is “certainly surprised to see the consistency of the data.” He also cautions that “happiness is no magic bullet” and that some studies show exceptions to this rule, but does suggest that doctors should be urging their patients to not only eat right, exercise more, and avoid smoking, but to try to increase the positivity with which they view their daily lives.

    Easier Said Than Done

    Changing your lifestyle is hard enough, when you get right down to it—but changing the way you think can seem like a nearly impossible task. We get so trapped by our thought patterns that it can seem like a Sisyphean task to break through or change them. Is it even possible to change the way you think?

    It is—but it’s not easy. The sheer amount of money spent in modern society on therapy, self-help books, and other methods of attempts to gain clarity on the human mind and the sources of its conflicts—from psychics to mediators and lawyers—is a testament to that. And you certainly won’t learn how to change your thought processes by reading a blog in a newsletter. There are, however, a few beginning steps you can take.

    1. Try to let go of past grudges. Is it really doing you any good to hold onto that hurt?
    2. Appreciate the good things in life. Try making a list at the end of the day of all the good things that happened to you since you woke up.
    3. Do nice things for other people. You’d be surprised what a boost this can give your own mood!

    It may not be easy to do, but adjusting the way you think about your life may just end up being more than a mental health benefit—you could see it reflected in how long you live, as well.

  • Is It Dementia–Or Is It Depression?

    At one point in your parents’ life, depression was a topic no one spoke about–if they were even aware of it. Today, that’s not the case. Even though depression’s no longer one of those unspoken topics, however, people rarely think of it in terms of seniors. While depression can be a very serious issue for adolescents and young adults, it’s also damaging one of our most vulnerable populations—the elderly.

    Some people assume that being depressed is just a fact of life when you get older, but it’s not; in fact, though depression is common enough that it can be mistaken as dementia, it’s very possible to live a happy and fruitful life long after retirement.

    While there are biological and mental causes of depression, a person’s environment contributes to its development as well. And, let’s face it, growing old is no picnic. At any given time, a senior may have to deal with one or all of the following possible causes of depression:

    –          Health problems, which can not only exacerbate that feeling of being stuck, but can also affect self-worth and sometimes even count depression among their symptoms;

    –          Loneliness and isolation created by the loss of mobility, a driver’s license, and the dispersion—or death—of one’s family;

    –          Reduced sense of worth, thanks to leaving the workforce, having children ‘leave the nest,’ or physical limitations on beloved activities;

    –          The many fears that accompany aging, such as a fear of illness, death, loss of mental faculties or independence, and anxieties over finances and the wellbeing of loved ones;

    –          And bereavement and grief following the losses of friends, spouses, siblings, and other loved ones an individual has known for a long time.

    To even further increase the risks, many of the medications that seniors frequently take—including beta-blockers, sleeping pills, and drugs used to treat arthritis and various heart diseases—can worsen existing depression or even have depression listed as a possible side-effect.

    So how can you tell whether or not it’s depression? It can be tricky, especially since the physical symptoms that accompany depression—lethargy, lack of concentration, and a disinterest in previously enjoyed activities—can mimic various types of depression.

    –          They notice their problems. If your senior is having mental symptoms and is both aware of them and possibly worried about them, there’s a good chance it’s depression, and not dementia; seniors with dementia are generally more unaware.

    –          Mental decline is rapid. If the mental decline progresses at a slower, more staid pace, it may be dementia; decline due to depression occurs much more quickly.

    –          Concentration vs. memory. Is the issue also with their short-term memory? It may be dementia. If they’re just having trouble concentrating, chances are that it’s depression.

    What symptoms should you be worried about?

    –          Sadness

    –          Fatigue

    –          Abandoning or losing interest in hobbies or previously-enjoyed activities

    –          Social withdrawal and self-isolation

    –          Weight loss or loss of appetite

    –          Self-medication via alcohol or other drugs

    –          Sleep disturbances (insomnia or hypersomnia)

    –          Loss of self-worth

    –          Fixation on death or suicidality

    As always, if you have any concerns about your loved one—or yourself—consult a physician.

  • Caffeine and Your Health

    Thanks to today’s 24/7/365 news coverage and the public’s obsession with health, it seems like every week there’s a new study either touting or demonizing something we’ve been consuming for years as a miracle food or the newest thing that’ll kill you.

    One of the most popular subjects of such speculation is coffee. If we believe everything the health reporters on the news tell us, coffee will cure cancer, induce heart attacks, prevent mental decline and ensure debilitating migraines, all while either saving a bus full of small children being thrown from a bridge or plotting to take over the world. In other words—science and society have made a lot of claims, most of them pretty big, about such a tiny bean.

    To be fair, though, that tiny bean plays a huge part in the life of the average American. Recent statistics show that about three-quarters of the caffeine consumed in the US comes from coffee, and that over $4 billion worth of coffee—that’s right, billion, with a b—is imported to the US annually.

    So with all this caffeine we’re ingesting, what exactly are the health effects, for good or for bad?

    It’s hard to say; most of the research is inconclusive, especially when compared with other lifestyle habits such as smoking, drinking alcohol, and exercise and diet habits. For every bad claim, there’s a good one. It has been shown that caffeine can increase blood pressure, but only temporarily; and there is some evidence, though it’s not conclusive, that caffeine consumption can help the elderly retain mental acuity longer.

    There is, however, one thing that experts can agree on—too much caffeine is a bad thing (though many disagree on exactly how much is too much). More than 300 mg—about the equivalent of three cups of coffee—a day has been shown to have detrimental effects in the short term, and possibly in the long run as well.

    It should also be noted that caffeine sensitivity increases with age; the elderly may be more susceptible to its immediate effects, which on the upside include increased energy, wakefulness, and an ability to focus, but can also include jitters, tremors, nervousness, upset stomach, and a fast heartbeat. Not only can age contribute to this, but certain medications and supplements may increase caffeine concentration in the blood (such as echinacea) or have their own side effects amplified by caffeine (like antibiotics).

    What should you take away from the jumble of information available out there about the effects of caffeine? Cut back that consumption, especially if you’re older—a cup or two a day should suffice—and as always, if you have any questions or concerns, it’s best to skip the (probably confusing) Google search and ask your doctor.

  • Taste the Rainbow!

    No, we’re not talking Skittles, colored with Blue #1, Red #40, and Yellow #6–we’re talking red bell peppers, butternut squash, bananas, kale, blackberries and eggplants. One of the easiest rules when it comes to eating healthy is to make sure that your plate is as colorful as possible—with natural food colors, though! Those artificial food colorings that trail along at the end of almost every packaged ‘ingredients’ label can have some frightening effects on the body—including hyperthyroidism, hyperactivity in children, and even allergic reactions.

    When it comes to fruits and vegetables, though, a general rule of thumb is that the darker or more vivid the color, the more packed with healthful nutrients it is.

    Red fruits and vegetables (like beets, cranberries, pomegranates, rhubarbs and tomatoes) are chock-full of nutrients like lycopene that can reduce the risk of prostate cancer, reduce tumor growth in existing cancers, and lower LDL (or bad) cholesterol levels.

    Orange and yellow fruits and vegetables, including pumpkin, bananas, carrots, and sweet potatoes, pack a punch with beta-carotene, flavonoids, potassium and vitamin C, which can promote healthy joints, fight harmful free radicals, and work with magnesium and calcium to build healthy bones.

    Greens are sometimes the easiest to find! Spinach, broccoli, avocado, kiwi and cucumbers are all contain chlorophyll, calcium, folate, and lutein, among other nutrients; they can help reduce cancer risks and lower blood pressure, normalize digestion, improve your retinal health and boost your immune system.

    Blue and purple fruits and veggies, like the others listed, can do wonders for your cholesterol and digestion, but they also fight inflammation and limit the activity of cancer cells, along with improving the absorption of calcium and other minerals. Try black currants, plums, grapes, figs and raisins.

    An often forgotten group of vegetables and fruits are the white ones, such as ginger, mushrooms, onions, jicama, and garlic. While they may not pack the visual punch of their more colorful counterparts, they contain nutrients that boost the immune system, balance hormone levels, and reduce the risk of colon, breast and prostate cancers.

    So next time you look at your plate, ask yourself this—how many (natural) colors are present? The more there are, the healthier you’re eating!

  • Cholesterol: The Good, the Bad, and the Confusing

    First of all—what exactly is cholesterol, and why are there different kinds?  Are doctors purposely trying to confuse us?

    There may in fact be a secret consortium of conspiring physicians out there, but here’s what we know: cholesterol is a waxy substance that is both produced by our bodies and found in our food. We need some cholesterol—good cholesterols—because they help allow our cells to absorb fluids and assist in manufacturing hormones and even Vitamin D. So, as you can guess, having cholesterol in your body isn’t necessarily a bad thing—but having too much of a specific kind can be.

    So what exactly are these different kinds?

    Living in today’s world and inundated by news (often conflicting) about health, I’m sure you’re familiar with the terms ‘good cholesterol’ and ‘bad cholesterol.’ Because cholesterols, like other fats, can’t dissolve in the blood, they have to be carried around by special substances called lipoproteins.

    The Good

    Good cholesterol is an easier-to-remember epithet for cholesterol carried by HDL, or high-density lipoprotein. Why is HDL cholesterol good? It seems like even the experts are confused on this subject, but there are two theories. One is that HDL carries cholesterol away from the arteries and to the liver, where it can be passed from the body. Some experts also think that HDL might be dragging cholesterol away from plaque, and in doing so, slowing its build up in arteries.

    So, HDL cholesterol is good. We want more of it. In fact, the higher your HDL, the less likely you are to have a heart attack or stroke. How do you raise your HDL levels? Quitting smoking, losing excess weight and being more active all help increase HDL levels, and there are some medications out there that can help, too.

    And that brings us to…

    The Bad

    Bad cholesterol is any cholesterol that’s carried by low-density lipoprotein, or LDL. LDL cholesterol tends to build up along the inner walls of arteries, and when combined with other substances in the blood make a hard, thick substance called plaque that can narrow the arteries and make them less flexible. The biggest danger to this buildup, though, is the possibility of a clot forming and getting stuck in the plaque—blocking the flow of blood and cutting oxygen off from vital organs. That’s right, this is often the stuff to blame for heart attacks and strokes.

    There are ways to keep your bad cholesterol (LDL) levels low, though. Diet and exercise are the most commonsense ways, but if they’re just not cutting it, your doctor also has medications to lower your bad cholesterol.

    Still Confused?

    Don’t worry. Your doctor or a stroke care professional can explain all of this—and give you your blood cholesterol numbers by performing a simple blood test. Just remember: keep your high-density lipoprotein count (HDL cholesterol) high, and your low-density lipoprotein (LDL cholesterol) low, and just like your doctor, your mom, and your own common sense have been exhorting you your whole life—eat your veggies and take the stairs!