Written by UConn Dietetics student Madeline Fulton
93 million U.S. adults age 20 or older have total cholesterol levels higher than 200 mg/dL. Nearly 29 million adult Americans have total cholesterol levels higher than 240 mg/dL.1
Too much cholesterol circulating in your blood can put you at risk for developing heart disease and stroke. What is cholesterol? It’s a waxy, fat-like substance made by our livers. Cholesterol is needed for our bodies to produce hormones, digest fatty foods, and other important jobs. Our bodies produce the right amount of cholesterol needed. There are two types of cholesterol we care most about: “GOOD” (aka HDL) and “BAD” (aka LDL). We want more “GOOD” cholesterol in our bodies because it helps our bodies get rid of the “BAD” cholesterol. The “BAD”, or less healthy cholesterol, can build up over time and cause our arteries to become stiff and narrow. This reduces the blood flow which could result in blockage to the heart (a heart attack) or the brain (a stroke). Cholesterol in our blood is affected MOST by eating saturated fats (fatty meats, butter, baked goods) and trans fats (fried fast food, vegetable oil, microwave popcorn, some stick margarines).
The way you can help yourself and improve your cholesterol levels is to:
- KNOW YOUR NUMBERS. Don’t miss doctor’s appointments or lab work.
- Learn and be aware of the foods that can help you control your good and bad cholesterol, as well as, the saturated and trans fats you eat:
- “Good” cholesterol (aka HDL) is affected in a good way by foods like nuts, seeds, legumes, olive oil, canola oil, fatty fish (salmon, mackerel, tuna), flax and chia seeds, avocado, high fiber fruits and vegetables, and whole grains.
- “Bad” cholesterol (aka LDL) is affected by foods like fatty cuts of meat, full-fat dairy products, deep-fried fast foods, processed foods (chips, cookies, other snack foods), and butter.
- Review your diet. Only on occasion should you eat rich (highly marbled) meats, cream, butter, and fried foods.
- Participate in at least 150 minutes of moderate physical activity per week. Aerobic exercise (those that increase your heart rate) can help improve your GOOD cholesterol levels. Aerobic types of exercise include: walking, running, biking, or jumping rope.2
- Drink alcohol in moderation. The current recommendation for females is up to one drink per day; while the recommendation for males is up to two drinks per day. “One drink” is considered one glass (5 oz.) of wine, one beer (12 oz), or 1.5 oz of hard liquor.3
- If diet and exercise plans don’t seem to be lowering your cholesterol numbers into a healthy range, medication might be necessary. Make sure to speak with your doctor to see what plan will work best for you!
Tip: Small changes go a long way when it comes to managing your cholesterol! The small changes will add up, helping you to develop long-lasting lifestyle and nutrition changes.
- Virani SS, Alonso A, Benjamin EJ, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics—2020 update: a report from the American Heart Association. Circulation. 2020. Accessed September 21, 2020.
- S. Department of Health and Human Services. 2008. Health (San Francisco) 2008 Physical Activity. Accessed September 21, 2020.
- Agriculture, U.S. Department of Health and Human Services and U.S. Department of. 2015. “2015 – 2020 Dietary Guidelines for Americans.” 2015 – 2020 Dietary Guidelines for Americans (8th edition). Accessed September 21, 2020.
This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.
Interested in more nutrition information for you and your family? The Healthy Family Connecticut
website from the UConn Department of Allied Health Sciences offers many science-based and
nutrition resources for you and your family to stay healthy that are offered in both English and
Spanish. Resources are offered for Parents of Toddlers, Preschool Aged Children, Middle-
School Aged Children, and more!
There are flyers, videos, and even a fun game available for the whole family to enjoy. Some of
the information provided includes:
● Eat the Rainbow
● Sugar Sweetened Beverages and You
● Snack Recipes
● Sippy Cup Use
● Physical Activity
● Reducing Screen Time
● Making Less Waste
The website and resources are made possible through three grants, the Child Health and
Development Institute of Connecticut, Hatch Funding from the Storrs Agricultural Experiment
Station in the UConn College of Agriculture, Health and Natural Resources, and the SNAP-Ed
Program. The SNAP-Ed Program based in the UConn Department of Allied Health Sciences
reaches thousands of participants through educational nutrition sessions for people of all
different ages. These educational sessions focused on increasing consumption of fruits and
vegetables, low-fat dairy, and whole grains, while decreasing consumption of sugar sweetened
beverages. Other program goals are increasing physical activity, offering cooking
demonstrations, and more. More information on our program can be found on the website:
The SNAP-Ed program is also part of UConn CAHNR Extension. Extension has more than 100
years’ experience strengthening communities in Connecticut and beyond. Extension programs
address the full range of issues set forth in CAHNR’s strategic initiatives:
● Ensuring a vibrant and sustainable agricultural industry and food supply
● Enhancing health and well-being locally, nationally, and globally
● Designing sustainable landscapes across urban-rural interfaces
● Advancing adaptation and resilience in a changing climate.
Programs delivered by Extension reach individuals, communities, and businesses in each of
Connecticut’s 169 municipalities.
Learn more at:
Obesity is increasingly affecting residents of Connecticut. Recent statistics report that 20% of children and 36% of young adults are afflicted by obesity (Poulin & Peng, 2018). A team of Extension educators, faculty, and graduate students in Allied Health Sciences are working with community partners to take a multi-faceted approach to addressing health and nutrition issues in schools and families through research and outreach.
“We’re trying to empower income-challenged families to minimize the barriers to healthy eating and lifestyles,” says Valerie Duffy, PhD RD, principal investigator or co-principal investigator on the projects, and Professor and Director of the Graduate Program in Allied Health Sciences. “We’re working with stakeholders to determine what modes of communication are best for them, and how to close the gap between what the families are doing, and what behaviors would be better.”
Currently there are three funding sources supporting the initiatives of the team. The first is a grant from the Child Health and Development Institute of Connecticut on preventing obesity in early childhood by offering parents of economic disadvantage simple and feasible feeding practices to develop healthier food preferences for their children. Duffy and Jennifer Harris, PhD, MBA from Allied Health Sciences and the Rudd Center for Food Policy and Obesity are the co-PIs. Other team members are from Allied Health Sciences, the Rudd Center, the Department of Nutritional Sciences, the Department of Communication, and Connecticut Children’s Medical Center. The community partner is East Hartford Family Resource Center.
“We have a collaborative team that’s trying to develop simple messages for families to help them establish healthy eating behaviors in toddlers. We hope to make messages are tailored to families so they are more meaningful,” says Duffy.
Hatch funding from the Storrs Agricultural Experiment Station, also in UConn’s College of Agriculture, Health and Natural Resources funds tailored messages for health promotion and obesity prevention using e-health and m-health. The inter-disciplinary team is also on this project, with many of the same team members. Three connected studies will harness technology to deliver tailored nutrition and health messages to middle school students, adolescents, and young adults to improve diet quality for obesity prevention. Community partners include Windsor Public Schools and UConn Student Health Services.
The SNAP-Ed program, funded by the Supplemental Nutrition Assistance Program (SNAP) of the United States Department
of Agriculture (USDA) is the third funding source, and glue that connects all of the projects. The SNAP-Ed program has built a foundation in communities throughout central Connecticut and developed strong partnerships over many years of collaboration. In turn, these partnerships allow the team to identify community needs with input from audiences served and program partners.
“We make lessons applicable to our audiences’ lives,” says Tina Dugdale, MS, RD/RN. “It’s possible to eat healthy foods like fruits and vegetables in recommended serving sizes.” The SNAP-Ed program engages undergraduate and graduate students in Allied Health Sciences – especially those in the Dietetics Coordinated Undergraduate Program and Internship – who work in a variety of communities in Connecticut to deliver nutrition education and carry out service and outreach projects.
All three of the projects offer communication and outreach that is culturally relevant and tailored to the populations served. Materials and classes are offered in English and Spanish. Survey research will identify the key gaps in behavior, and further influence the communication campaigns. The goal connecting all projects is to improve family dietary quality and energy balance in families of economic disadvantage.
“Many people are banded together throughout the state putting forth efforts to help people with their hardships,” Dugdale concludes. “It’s a satisfying victory when we see our participants make small changes that contribute to the improvement of their health and nutrition.”
Poulin, S. M. & Peng, J. (2018). Connecticut Childhood Obesity Report, 2018. Hartford, CT: Connecticut Department of Public Health.
Text by Stacey Stearns
Nutrition outreach in January at the Danbury New Hope Church mobile food pantry included an on-site food demonstration with Banana Oatmeal, recipes and information were also distributed to 235 participants while waiting for their number to be called. Nutrition outreach at the Walnut Hill Church mobile food pantry in Bethel was on January 24th and reached 140 families.
Extension educator Heather Peracchio and intern Marianna Orrico, a Health Promotion and Exercise Science student from Western Connecticut State University, attended this month’s Danbury Food Collaborative meeting hosted at United Way on January 17th. Food pantries in attendance were given 200 copies of seasonally appropriate recipes to distribute to clients this month.
Heather also attended the Danbury Coalition for Healthy Kids meeting on January 24th. Danbury area agencies met to plan out a strategy for reducing childhood obesity in the greater Danbury area. Heather shared EFNEP and SNAP-Ed resources with community partners in attendance.
Last year, through the hard work of all, the Allied Health Sciences School and Family SNAP-Ed program reached 5,549 participants and 6,164 contacts via single and multiple sessions. Education focused on: 1) cooking more, economical food shopping, safe food handling; 2) improving consumption of fruits and vegetables, low-fat dairy, whole grains and avoiding sweetened beverages; and 3) increasing physical activity to balance calories consumed with energy expended. We also reached 33,032 contacts indirectly with food and nutrition topics based on MyPlate and the 2015 Dietary Guidelines for Americans.
Enjoy some of the pictures of the SNAP-Ed events at West Hartford Fellowship Housing (Donna Zigmont and undergraduates Brianne Kondratowicz and Sarah Chau) reaching older adults with tips on economically purchasing and easily adding fruits and vegetables to increase dietary quality. A delicious fresh fruit salsa made on the spot served as a tasting opportunity. At Hockanum Preschool in East Hartford, parents and their preschoolers enjoyed “cooking together” under the guidance of UConn graduate student Samantha Oldman RDN and Lindsey Kent RDN our community partner from Shoprite.
All participants seemed to enjoy the healthy layered yogurt parfaits. Our UConn student educators made us proud with their professionalism, enthusiasm, and ability to engage these SNAP audiences! Is there anything better than kids eating healthy food?
The United States Department of Agriculture (USDA), through the Food Stamp Act of 1977, as amended, provides for the operation of the Supplemental Nutrition Assistance Program – Education (SNAP-Ed) in the State of Connecticut. The State of Connecticut Department of Social Services (DSS) has been designated by the USDA to administer the State’s SNAP-Ed activities and DSS in turn has contracted with UConn and the CT Department of Public Health to design and implement the SNAP-Ed projects. Under this contract, the USDA has authorized the University of Connecticut’s Department of Allied Health Sciences to administer, design, develop implement and evaluate a Supplemental Nutrition Assistance Program – Education (SNAP-Ed) plan.
By Dianisi Torres
This has been an exceptionally busy year for Nutrition Education. In addition to the EFNEP (Expanded Food & Nutrition Education Program) being held at public schools and libraries including Windham, Moosup, Putnam, North Grosvenor Dale, and Killingly, the SNAP Ed program offers nutrition assistance to millions of low income families in need. The EFNEP educator works in collaboration with non-profit organizations as Cooking Matters offering nutrition and cooking workshops for adults which is taught in Spanish and English. Another non-profit program is CLiCK, Inc. located in Willimantic. EFNEP collaborates every year with CLiCK offering summer programs for children, youth and adult cooking classes using fresh vegetables from the CLiCK community garden that the Willimantic students have grown. We hope to offer even more programs in the coming year. For more information, contact Dianisi Torres at: firstname.lastname@example.org
Healthy and homemade meals and seasonal vegetables were part of nutrition education outreach conducted by Extension educator Heather Peracchio in September. Heather works with the Expanded Food and Nutrition Education Program (EFNEP) and the Supplemental Nutrition Assistance Program Education (SNAP-Ed) and is based in the Fairfield County Extension Center. She reports on her programming for September:
Nutrition outreach at the mobile pantry in Bethel on September 27th reached a record high 220 families. United Way suspects the great increase in numbers this month might be due to families being sent flyers home in school backpacks.
A two-part series of nutrition classes were presented at the Veterans Affairs office in Bridgeport on September 6th and 13th. One class focused on sugar sweetened drinks and how to make healthier choices, participants taste tested a fresh fruit smoothie. The other class focused on budget-saving tips like making simple cook ahead meals. All participants received a 2018 calendar and taste tested a salad with homemade honey mustard dressing and a tamale pie, both recipes were featured in the Healthy and Homemade calendar from Iowa State Extension. Dietetic intern, Anna VanderLeest, assisted with both of these classes.
Eat Smart Live Strong at Elmwood Senior Center on Wednesday, September 20th reached 42 seniors; and New Hope church in Danbury on September 27th reached 28 seniors. Each class had the opportunity to taste test a kale salad with homemade honey mustard dressing. Each senior was encouraged to continue to follow the two key healthy behaviors from the series, eating at least 3.5 cups of fruits and vegetables each day and participating in at least 30 minutes of physical activity every day. Each participant was given a 2018 Healthy and Homemade calendar as well.
SNAP-Ed participated in the Danbury Farmers market Saturday September 23rd. Participants learned all about seasonal vegetables including kale and apples. Extension educators Heather Peracchio and Juliana Restrepo-Marin offered an in-person food demonstration of a kale apple slaw. 30 participants attended the class offered on-site at the market. The next class is planned for Saturday October 14th.
This month Fairfield County Extension nutrition programs partnered with Western Connecticut Health Networks Dietetic Internship. Three dietetic interns from Danbury and Norwalk Hospital, Candido Gonzalez, Christian Aguilar and Angelina Campbell accompanied Heather to shadow and assist with programming on September 20th and September 27th.
A new program combining fitness and nutrition with Extension educator German Cutz’s current 4-H soccer teams had a third class on Thursday, September 14th. Participants included 46 parents and children, where they learned about label reading and how to identify fat and sugar in common snack foods as part of the Choose Health: Fun, Food and Fitness curricula. There was a hands-on demonstration of an apple cinnamon yogurt tortilla snack where parents participated, and everyone taste tested. They also held a class Friday, October 6th.
Heather continues to coordinate with Danbury’s Morris Street School Family Resource Staff and a new EFNEP program at Morris Street School is planned Monday evenings beginning October 16th. Interested participants can contact Morris Street Family Resource Center to sign up.
Extension is a nationwide effort to give the public access to research-based information, scientific expertise, and educational programs they can use to enhance their everyday lives. UConn Extension, a program of the College of Agriculture, Health and Natural Resources (CAHNR) works in all 169 towns of Connecticut with a network of over 100 educators and scientists. Over 2,900 volunteers leverage the ability of Extension to work in every community.
UConn Extension SNAP-Ed partnered with the Get Healthy CT Know Your Numbers campaign at Iglesia ‘El Olivar’ food pantry in Bridgeport, CT. Heather Peracchio provided healthy eating tips and recipes as folks were being screened for elevated blood pressure, cholesterol and diabetes. For more info about upcoming screenings in Bridgport this month visit, http://gethealthyct.org/know-your-numbers/
UConn Extension’s SNAP-Ed Food Security partnered with Elmwood Senior Center in Danbury to offer the USDA Eat Smart Live Strong program this summer. Programs are led by Heather Peracchio, Extension Educator and Registered Dietitian Nutritionist. Seniors are provided $15 vouchers towards fresh produce and round-trip transportation to the Farmers Market twice per month thanks to a Buck Foundation grant given to the Danbury Farmers Market Community Collaborative. The program aims to increase seniors fruit and vegetable consumption, daily physical activity and increase access to the farmers market. Heather is pictured with the bulletin board that has been placed at Elmwood Senior Center to promote the program and use of the Danbury Farmers Market this summer at Kennedy Park. Each class includes USDA Eat Smart Live Strong program materials, an interactive nutrition class and a cooking demonstration.