Grundy County Health Department
1716 Lincoln / Trenton, MO 64683
PH: 660.359.4196 FAX: 660.359.5470
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Grundy County Health Department 1716 Lincoln / Trenton, MO 64683 PH: 660.359.4196 FAX: 660.359.5470
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Public Health PostJanuary - March 2003
Contents Guidelines for Lowering High Cholesterol
Disaster PlanningSince the events of September 11, there has been renewed interest in disaster preparedness. Your family will cope best by preparing for disaster before it strikes. One way to prepare is to assemble a Disaster Supplies Kit. Here in Grundy County, a disaster supply kit might come in handy during an ice storm or a tornado. Once disaster hits, you won't have time to shop or search for supplies but if you've gathered supplies in advance, you can endure an evacuation or home confinement. In most cases it takes about 72 hours for disaster relief agencies to be in full swing to provide assistance. Place the supplies you'd most likely need in an easy-to-carry container in case evacuation is necessary. Water and Food A three day supply is needed. A normally active person needs at least two quarts of drinking water each day and two quarts for food preparation/sanitation. Avoid using containers that will decompose or break such as milk cartons or glass bottles. Store at least a three-day supply of non-perishable food. Select foods that require no refrigeration, preparation or cooking and little or no water. Include a selection of the following foods: Ready-to-eat canned meats, fruits and vegetables, canned juices, milk and soup, staples (sugar, salt and pepper), and high energy foods (peanut butter, jelly, crackers, granola bars, trail mix), comfort/stress foods (cookies, hard candy, instant coffee, tea bags) Food and water supplies should be rotated every six months Tools and Supplies First Aid Kit, Mess Kit, Battery operated radio (with extra batteries), Flashlight with extra batteries, Nonelectric can opener, Prescription drugs, Utility knife, Extra eye glasses, Copies of important documents (in a waterproof container), Entertainment (games or books), Toilet paper, towelettes, Soap, feminine supplies, Personal hygiene items Clothing and Bedding Complete change of clothing and footwear, Raingear, Blankets or sleeping bags For more information about disaster preparedness, contact the Grundy County Health Department.
Heart Disease & CholesterolHeart disease is the leading cause of death in the United States. Scientists have known for a long time that high blood cholesterol, high blood pressure and smoking all increase the risk of heart disease. Research now shows that even slight increases in blood cholesterol levels increase the risk of developing atherosclerosis or coronary heart disease. Lowering high blood cholesterol, like controlling high blood pressure and avoiding smoking, will reduce this risk. One way to lower blood cholesterol is to eat foods low in cholesterol and fat, particularly saturated fat (the greatest dietary contributor to high blood cholesterol). The average American diet of high-saturated fat, high-cholesterol foods like luncheon meats, whole milk dairy products, fried foods, cookies, cakes and eggs all contribute to elevated blood cholesterol levels.
Guidelines for Lowering High CholesterolEat fewer high-fat foods, especially those high in saturated fat (butter, whole milk dairy products, hot dogs) and luncheon meats (bologna and salami). Reduce the saturated fat in your diet. Replace part of the saturated fat in your diet with unsaturated fat. There are two types of unsaturated fats-polyunsaturated fats and monounsaturated fats. Safflower, corn, soybean, sesame, cottonseed, and sunflower oils are examples of polyunsaturated oils; olive and canola oil are high in monounsaturated fats. Eat fewer high-cholesterol foods. Cholesterol is found in eggs, dairy products, meat, poultry, fish, and shellfish. Egg yolks and organ meats (liver, kidney and sweetbreads) are particularly high in cholesterol. Choose foods high in complex carbohydrates (starch and fiber). Breads, pasta, rice, cereals, dry peas and beans, fruits and vegetables are all good sources of complex carbohydrates. Reduce your weight, if you are overweight, by exercising regularly and cutting down on calories. This is particularly important because those who are overweight often have higher blood cholesterol levels than those of a healthy weight.
Fight the Cold & Flu BugThis is the time of year when illness is more frequent. Most of us have either already had a bug, or know someone who has. The State of Missouri has reported increased incidence of illness this year. Here are some tips for staying healthy:
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Grundy County Health Department is an Equal Opportunity
Provider.
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