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To know the League’s history, philosophy, ideals, structure, methods, goals, and accomplish ments, is also to experience fulfillment which comes only when a member becomes involved in the work of the organization. Yes, it is a labor of love and of giving . . . but the experience is rewarding. To become a member of a national organization with the stature of the League is to satisfy the basic psychological need of belonging. So if you ask, “Why Join?” it is as if you ask “Why Live?” Perhaps the following quote from an un known source explains it best: “What a woman does for herself dies with her; what she does for community lives forever.” Cholesterol What You Should Be Eating to Lower It N aturally by Ihor Magun, M.D., F.A.C.P. Creating a balanced, healthy life is a good goal. Unfortunately, many of us fall short of achieving this goal, especially when it comes to eating well. Sometimes this happens because we are bombarded by too much information. There is, for example, a constant flood of information about what to eat and what not to eat in order to lower cholesterol without using medication. This can be overwhelming. Moreover, if today’s advice con tradicts something we heard or read yesterday, it actually adds more confusion than fact. This article focuses on some suggestions that might help you sort through the data. The information provided here is especially useful for those individuals whose physicians have deemed cholesterol lowering medications optional or not tolerated. As with most worthwhile endeavors, choosing what to eat must be a conscious endeavor and requires some work and a lot of attention. You must, for example, read labels. You also need to follow some basic rules that will help you achieve your goal. It is important, for example, to consume sources of fat that are monounsaturated. These include olive oil, peanut oil, canola oil, nuts and avocados. Great strides can also be made by limiting calories from saturated fats (e.g. animal fats such as butter). Plant sterols and stands can also help lower cholesterol. They interfere with the absorption of dietary cholesterol and can produce a 4 to 10 percent reduction in total cholesterol. The most important rule to follow when using plant sterols is that they must be consumed several times per day to be effective. Yes, you read correctly. In order to achieve that desired effect, the proper ingestion frequency must be followed. (Individual product labels give specific guidelines for this.) The most common products containing plant sterols are Benecol spread (1 tbsp, 4 servings per day); Take Control Spread (1 tbsp, 2 servings per day); Minute Maid Heart Wise Orange Juice (8 oz. 2 servings per day); Yoplait Healthy Heart Yogurt (6 oz. 5 servings per day). It is also wise to increase your intake of soluble and insoluble dietary fiber. Choose products that contain 3 g or more fiber per individual serving. Foods with fiber include fruit, vegetables, dried beans, whole wheat products, high fiber cereals and legumes. Oatmeal cereals are also beneficial. Incorporate these foods and these few rules into your daily routine and reap the benefits of a healthy life! Видання C оюзу Українок A мерики - перевидано в електронному форматі в 2012 році . A рхів C У A - Ню Йорк , Н . Й . C Ш A.
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