Wellness Tips

Please discuss any biometric screening result that was out of the desired range with your health care provider!

The following tips are just added information to help you along on your wellness journey and DO NOT replace the advice of your health care provider!

If BMI is over 25 and/or waist is over 35 inches females/over 40 inches males

  • Risks for chronic disease (diabetes, heart disease, some cancers) are elevated if BMI/Waist is out of range (high).
  • When we carry weight in our stomach it tends to be the “unhealthy fat”.
  • Also, when trying to make health changes, measure waist –may see changes here that are not showing up on scale! If you are losing in your belly, you are having health benefits!

Cholesterol – Total Cholesterol and LDL (low density lipoprotein) – “bad cholesterol.” “Low Down Lousy”.  Want it low. LDL is the Trash –artery clogger.

Tips to help if total cholesterol is 200 or higher, or if LDL is 100 or higher:

  • Increase fiber in diet –eat more raw fruits/vegetables, whole grain – breads, oats, etc.
  • Instead of fried foods, try to bake, broil, or grill instead.
  • Limit red meat –eat more chicken and fish. (Take skin off chicken before cooking)
    • The animal with the least amount of legs are better. Poultry better than beef/pork. Fish better than poultry.
  • Increase physical activity/exercise.
  • Foods –nuts –especially walnuts, almonds
  • Use olive oil.

HDL (high density lipoprotein) Good cholesterol.  Happy. The one we want high. Helps get rid of some of the bad cholesterol –the trash truck! Is affected by heredity.

Tips to raise HDL if your cholesterol is below 40:

  • Get active – 30 minutes of exercise 5 days a week.
  • Lose extra weight.
  • Stop smoking.
  • Choose foods rich in the healthy fats –fish – salmon/tuna, olive oil, nuts –walnuts, almonds.
  • Eat a handful of red or purple grapes. Or drink 1/3 – ½ cup dark, concord grape juice at night. Our body makes cholesterol at night!

 Triglycerides  

If triglycerides 150 or higher – tips to help lower

  • Maintain healthy weight.
  • Increase exercise – 30 minutes a day
  • Reduce unhealthy fats – fried foods, butter, whole milk, snack foods, etc.
  • Limit carbohydrates – sugar, honey, candy, baked good, breads, rice, pasta – watch portions on these.
  • Increase whole grain foods.
  • Drink less alcohol.
  • Increase fruits/vegetables.

Glucose  

Tips to lower your glucose if over 99 fasting or over 139 if you weren’t fasting:

  • Exercise – at least 30 minutes at day – 5 days a week
  • Watch portions of breads, rice, pasta, baked goods, cereals, crackers, chips, sweets, candy, and starchy vegetables –potatoes, corn, green peas, lima beans, dried beans – pintos, red beans, kidney beans, black beans, navy beans, etc.
  • Avoid sugary drinks.

Blood Pressure

Tips to lower if over 119 on top or over 79 on the bottom

  • Cut back on salt – salty snacks, chips, and processed foods
  • Limit caffeine
  • Stop smoking
  • Reduce stress
  • 30 minutes of physical activity at least 5 days a week
  • Eat a heart healthy diet – more fish/chicken & more fruits & vegetables
  • Take medication as prescribed

Click on the Helpful Links Below

For more information call 1-800-928-4416 Ext 1158