These days it takes more than an apple a day to keep the doctor off your back.According to the American Heart Association, 105.2 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure. These numbers are growing every year.What do you do? Some might pop a pill and try not to think about it, and others may not even bother to have their blood pressure and cholesterol checked. What you don’t know can’t hurt you, right?High blood pressure and high cholesterol are deadly and sneaky – many people are unaware of the danger lurking in their own arteries.In a nutshell, these conditions raise your chances for having a stroke, kidney failure, heart disease or heart attack.Here’s the lowdown:Blood pressure is recorded in two numbers. The first describes your systolic blood pressure. This is the pressure when your heart is squeezing blood out. The second is your diastolic blood pressure. This is the pressure between heartbeats, when your heart is filling with blood.The ideal blood pressure is 120/80 or lower. Blood pressure that falls between 120/80 and 140/90 is considered to be pre-hypertension, meaning that blood pressure is higher than normal. Blood pressure at 140/90 or higher is considered high blood pressure.Cholesterol is also recorded in two numbers – high-density lipoproteins (HDL) and low-density lipoproteins (LDL). The distinction between HDL and LDL is quite important. LDL delivers cholesterol to your body while HDL removes cholesterol from your bloodstream. In other words, HDL cholesterol is good and LDL cholesterol is bad.Extra cholesterol in the bloodstream lines the arteries, causing them to narrow. These deposits can block an artery that flows to the heart, resulting in a heart attack; or they can block an artery that flows to the brain, resulting in a stroke.The ideal cholesterol level is a number less than 200. Between 200 and 239 is considered borderline high cholesterol; and 240 or higher puts you in a danger zone.Will exercise really help lower high blood pressure and improve cholesterol levels?Yes! The benefits of a consistent and challenging exercise program are numerous.Weak heart muscles pump little blood with lots of effort. Exercising strengthens the heart muscles and trains them to pump more blood with less effort. The stronger the heart is the less pressure will be exerted on the arteries.Exercise increases HDL levels in some people. This means a decrease in the risk for heart disease. Other heart disease risk factors, such as weight, diabetes and high blood pressure all show improvement with regular exercise.RECIPE OF THE MONTHChocolate Berry ParfaitsEveryone is entitled to have a sweet tooth and this recipe will fulfill your craving while maintaining your waistline.Servings: 2Here’s what you need…* 1.4oz package fat-free, sugar-free chocolate flavored pudding mix* 1 cup nonfat milk* 3/4 cup nonfat cottage cheese* 1/2 cup nonfat plain yogurt* 4 fresh strawberries, sliced* 1 packet Sweet ‘n LowWhisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt and sugar substitute.Layer pudding, cottage cheese mixture and sliced strawberries to create 3 layers in 2 glasses.Nutritional Analysis: One serving equals: 156 calories, 0g fat, 18g carbohydrate, and 23g protein.David Corder NSCA-CPTwww.perfectfitwc.com
