Week 10


Suggestions for Lower cholesterol and reduce risk of diabetes

Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.

Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes, fried foods. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.

Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.

Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935 

Cut back on salt.

A diet of vegetables, nuts, seeds, beans, and fresh fruit can prevent and even reverse diabetes while promoting long-term health.

Drink Water as Your Primary Beverage

Avoiding large portion sizes can help reduce insulin and blood sugar levels and decrease the risk of diabetes.

Vitamin D is important for blood sugar control.

Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.
Drinking coffee or tea may help reduce blood sugar levels, increase insulin sensitivity and reduce the risk of diabetes.

Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes

https://www.hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/

work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. 
Consider:

Taking a brisk daily walk during your lunch hour
Riding your bike to work
Playing a favorite sport
To stay motivated, consider finding an exercise buddy or joining an exercise group.

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.

Monounsaturated fats like those in olive oil, canola oil, tree nuts and avocados reduce the “bad” LDL, increase the “good” HDL and reduce the oxidation that contributes to clogged arteries.

Alcohol in moderation 1–2 drinks per day may improve HDL cholesterol and reduce the risk of clogged arteries. However, heavier alcohol use increases heart disease risk and harms the liver.

https://www.healthline.com/nutrition/how-to-lower-cholesterol

Research that help me to understand the information, how aviation medical assessments work and the effects it has:

Cardiovascular Disease Risk Assessment and Management for Primary Care

Excessive alcohol consumption case-based scenario

Stroke and aviation safety fact sheet

Diabetes fact sheet

Coronary artery disease (CAD) and aviation safety fact sheet

Excessive alcohol consumption fact sheet

Guide for Aviation Medical Examiners - Common Conditions and Course of Action

Aviation Medical Exams: Disqualifying Medical Conditions
https://www.thebalancecareers.com/aviation-medical-exams-disqualifying-medical-conditions-282925


Feedback from first prototype:


  •  needs to have some context
  • more explanation of what hdl is etc what it means effect on aviation etc
  • could turn the suggestions into icons
  • they could flip when you click on them or show you an explanation under the graphs
  • would be nice to have all the graphs and changing things on the one screen so when you click the suggestions you can see the changes- creates the experience
  • planes with different wing size not needed
  • the plane icons indicating blood levels work well
  • could have some sort of reward system for doing the suggestions
  • plane puns

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