Page 7 - ROOT by Brock September October 22

FOCUS ON WELLNESS: CHOLESTEROL AWARENESS

Cholesterol is a type of fat produced by the saturated fats and highly processed foods
body and is utilized in several ways. It is used like chips, cookies, and refined carbohydrates
to build cell membranes, create bile, create will increase your risk of elevated LDL levels.
certain hormones, and make vitamin D. The While data has shown that dietary cholesterol
body has two primary forms of cholesterol: doesn’t directly affect our blood cholesterol,
HDL (good) and LDL (bad). While we still need to be mindful of the foods that
cholesterol is essential for many processes contain cholesterol. We find cholesterol in
in the body, too much bad cholesterol can animal products, which tend to have higher
increase heart disease and stroke risks. LDL levels of saturated fats. Aim to consume foods
cholesterol makes up most of the cholesterol that contain adequate fiber and unsaturated
in your body. However, too much LDL fats and limit our intake of saturated fat
cholesterol leads to the buildup of plaque, and highly processed foods. Foods like
which leads to blockages in the blood vessels. whole-grain products, oatmeal, fruits,
HDL cholesterol is used to absorb cholesterol vegetables, nuts, and plant oils are all great
and bring it back to the liver, where it will be items to include in your dietary patterns.
eliminated. High HDL levels also lower your Physical activity is also a great tool to reduce
risk for heart disease and stroke. cholesterol and improve overall health. If you
have any concerns, speak with your doctor to
According to the CDC, about thirty-eight
percent of Americans have high cholesterol. manage your cholesterol levels.
High LDL cholesterol can be caused by Source:
genetics, other health problems, and, most https://www.cdc.gov/cholesterol/index.htm
often, dietary intake. Overconsumption of

From the Kitchen: PUMPKIN SEED PESTO

Serves 6
INGREDIENTS: Slowly stream the olive oil into the food
• 1/3 cup pumpkin seeds, roasted processor and blend until the ingredients
come together to the desired consistency.
• 2 cups kale, destemmed and torn into
pieces Occasionally scrape down the sides as needed.
• ½ cup basil If you feel the pesto is too thick, slowly add
• 1/3 cup grated parmesan cheese + extra for more oil until you reach the desired consistency.
topping Add pesto to your favorite pasta shape. Top
• 2 to 3 cloves of garlic with some extra parmesan cheese and enjoy!
• 2 Tbsp. lemon juice Adapted From:
• ¼ tsp. kosher salt https://feelgoodfoodie.net/recipe/pumpkin-seed-
• ¼ tsp. black pepper pesto-pasta/
• 1/3 cup olive oil

DIRECTIONS: Nutrition Information (2 oz. serving):
Calories 180 kcal, Total Fat 19g, Saturated Fat 4g,
Combine pumpkin seeds, kale, basil, parmesan Unsaturated Fat 15g, Cholesterol 10mg,
cheese, garlic, lemon juice, salt, and pepper in a Sodium 200mg, Carbohydrates 2g, Fiber <1 g,
food processor. Pulse until thoroughly blended. Sugar <1g, Protein 6g