COMBINED SCORE Less than 200 HDL LDL Step One Know your Numbers Get a blood test every five years, starting at age 20, to check for HDL, LDL, and total cholesterol. Here are the normal ranges (measured in mg/dL) for each: Health Advocate can help. If you are among the one in six Americans with high cholesterol, you may be at risk for heart disease, the leading cause of death in the U.S. But, simple dietary and lifestyle changes can often help lower the level of cholesterol that clogs the arteries and increases risk. Health Advocate, a benefit paid by your employer or plan sponsor, and in partnership with HealthyWomen, the nation’s leading nonprofit health information resource for women, offers these cholesterol-lowering tips, based on recommendations from leading organizations. Control Cholesterol, Protect your Heart Step Two Make over your menu • Limit saturated fats. Red meat, dairy products and packaged foods are top sources of saturated fat that can raise LDL. • Eat more fish. Cold-water varieties like salmon contain heart-healthy fats that lower LDL. • Use canola, peanut and olive oils. They’re rich in cholesterol-lowering fats and are great for cooking and baking. • Opt for blended butters and margarines. Look for brands mixed with heart-protective olive oil. • Eat oats for breakfast and beyond. Oats, high in soluble fiber, are a leading cholesterol-lowering food. Toss oat bran in batters, too. • Snack on nuts. Eating 1/3 cup of almonds, pecans or walnuts a day can help reduce both LDL and total cholesterol levels. Healthy and Smart (Sources: U.S. Department of Health and Human Services; Mayo Clinic; American Heart Association) BAD Artery-clogging cholesterol SCORE LOW: Under 100 GOOD Removes excess cholesterol SCORE HIGH Women: Above 50 mg/dL Men: Above 40 mg/dL LDL HDL Exclusively for Health Advocate Members

Exclusively for Health Advocate Members Healthy and Smart · contain heart-healthy fats that lower LDL. • Use canola, peanut and olive oils. They’re rich in cholesterol-lowering

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Page 1: Exclusively for Health Advocate Members Healthy and Smart · contain heart-healthy fats that lower LDL. • Use canola, peanut and olive oils. They’re rich in cholesterol-lowering

COMBINED SCORELess than 200

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

Step One Know your NumbersGet a blood test every five years, starting at age 20, to check for HDL, LDL, and total cholesterol. Here are the normal ranges (measured in mg/dL) for each:

Health Advocate can help.

If you are among the one in six Americans with high cholesterol, you may be at risk for heart disease, the leading cause of death in the U.S. But, simple dietary and lifestyle changes can often help lower the level of cholesterol that clogs the arteries and increases risk.

Health Advocate, a benefit paid by your employer or plan sponsor, and in partnership with HealthyWomen, the nation’s leading nonprofit health information resource for women, offers these cholesterol-lowering tips, based on recommendations from leading organizations.

Control Cholesterol, Protect your Heart

Step Two Make over your menu• Limit saturated fats. Red meat, dairy products

and packaged foods are top sources of saturated fat that can raise LDL.

• Eat more fish. Cold-water varieties like salmon contain heart-healthy fats that lower LDL.

• Use canola, peanut and olive oils. They’re rich in cholesterol-lowering fats and are great for cooking and baking.

• Opt for blended butters and margarines. Look for brands mixed with heart-protective olive oil.

• Eat oats for breakfast and beyond. Oats, high in soluble fiber, are a leading cholesterol-lowering food. Toss oat bran in batters, too.

• Snack on nuts. Eating 1/3 cup of almonds, pecans or walnuts a day can help reduce both LDL and total cholesterol levels.

Healthy and Smart

(Sources: U.S. Department of Health and Human Services; Mayo Clinic; American Heart Association)

BADArtery-clogging cholesterol

SCORE LOW: Under 100

GOODRemoves excess cholesterol

SCORE HIGH Women: Above 50 mg/dL Men: Above 40 mg/dL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

HDL

LDL

Exclusively for Health Advocate Members

Step Three Make lifestyle changes• Exerciseahalfhour3-4timesaweek. Regular

physical activity increases the “good” HDL in some people. Walk briskly, bike or swim.

• Shrinkyourwaistline. Abdominal fat is linked to high cholesterol. Men should keep their waist under 40 inches, while women should not exceed 35 inches. A regular walking regimen is a good way to slim your silhouette.

• Stuboutthecigarettes.Tobacco use lowers HDL and can lead to high cholesterol, and is a major risk factor for heart disease in general.

Exclusively for Health Advocate Members

Independent. Confidential. Convenient. Health Advocate is not affiliated with any insurance or third party provider. Health Advocate does not replace health insurance coverage, provide medical care or recommend treatment.

Health Advocate, a benefit paid by your employer or plan sponsor, offers assistance with healthcare and insurance-related issues. Your Personal Health Advocate can help you, your spouse, dependent children, parents and parents-in-law:

Health Advocate is here to help you

• Interpretacomplex condition, including heart disease

• Locate qualified doctors and specialists

• Securea second opinion

• Estimatecosts of common procedures

• Addressbilling and claims issues…and more