Now's a good time to reduce your cholesterol

While September traditionally means back to school and no more summer fun, it also means Cholesterol Awareness Month. If you aren't already informed, this is the time to learn about how cholesterol affects your body.

One common misconception about cholesterol is that any amount of it is bad for you. Truth is, small amounts of cholesterol help to form cell membranes and some hormones. On the other hand, high levels of cholesterol can contribute to heart disease. The challenge lies in finding the right balance.

Don't buy into the misconception that thin people don't have to worry about cholesterol. Regardless of weight, everyone should be aware of their cholesterol levels. People who are naturally thin and don't gain weight are more likely to be unaware of the amount of saturated fat they eat. Even thin people need to lead healthy lifestyles by watching what they eat and exercising.

The first step to changing your cholesterol is knowing a little bit about it. There are two types of cholesterol: LDL (bad) and HDL (good). LDL cholesterol causes build-up of plaque in arteries that blocks blood flow to the heart and brain. HDL, on the other hand, appears to have the ability to help prevent heart disease by carrying LDL cholesterol away from arteries. This means having a high level of HDL cholesterol is a good thing.

There are two sources of cholesterol: that which your own body makes and that which is generated by the food you eat. About 75 percent of the cholesterol found in your body falls into the first category and is produced by the liver and other cells. You have no control over that portion, but you can control the remaining 25 percent that enters your body via food.

During Cholesterol Awareness Month, the American Heart Association challenges you to learn about cholesterol and take steps to lower your own cholesterol if necessary. Follow these tips to lower or maintain a healthy levels:

• Know your numbers: Schedule an appointment with your doctor to check your cholesterol levels and blood pressure.

• Develop a plan: Using your numbers and your doctor's help, come up with ways to prevent high cholesterol.

• Make lifestyle changes: Follow through with your plan by adding exercise, healthy eating and possibly prescription medication to your lifestyle.

• Continue learning: Make sure you understand what affects your cholesterol level, including diet and family history.

Try this recipe: Oatmeal, fruit and other high in fiber foods have the ability to help lower cholesterol. Make this pancake recipe and feel good about eating it.

Apple Oatmeal Pancake

Vegetable oil spray

2 tablespoons stick margarine, divided

¿ cup all-purpose flour

½ cup uncooked quick-cooking oatmeal

1 tablespoon, plus 2 teaspoons light brown sugar, divided

Egg substitute equivalent to 6 eggs

1 cup fat-free milk

1 tablespoon vanilla extract

1½ teaspoons ground cinnamon, divided

¼ teaspoon salt

3 large Red Delicious apples (about 1½ pounds)

1 tablespoon acceptable stick margarine

1 tablespoon fresh lemon juice

Heat the oven to 425 degrees. Lightly spray a 9-by-13-inch pan with vegetable oil spray. Melt 1 tablespoon margarine in the pan. Swirl to coat the bottom.

Using a food processor or blender, process the flour, oatmeal and 1 tablespoon brown sugar until smooth. Add the egg substitute, milk, vanilla, 1 teaspoon cinnamon and salt to the flour mixture; process until smooth. Pour into the hot pan and bake for 25 minutes.

Meanwhile, in a small bowl, stir together 2 tablespoons brown sugar and ½ teaspoon cinnamon.

Peel, core, and slice the apples.

Melt 1 tablespoon margarine in a large nonstick skillet over medium heat and swirl to coat the bottom. Add the apples gently stirring with a rubber scraper to prevent breakage; sprinkle with the brown sugar mixture and cook covered, over medium heat for 7 to 8 minutes.

To serve: Cut the pancake into 8 pieces and place on plates. Stir the lemon juice into the apple mixture. Spoon over each portion.

Serves eight.

Nutrition values per serving: 170 calories, 2.5 g fat (0.5 g saturated), 29 g carbohydrates, 2 g fiber, 7 g protein, 1 mg cholesterol, 211 mg sodium.

"The New American Heart Association Cookbook" (2004 Clarkson Potter)