E N G L I S H 1 0 1 0 !F I N A L P O R T F O L I O !

Professor John Dursema. Spring 2013!!!!

After the Writing Storm!

Christy Tran!

Salt Lake Community College!!!!!

TABLE OF CONTENTS!

Introduction: My Time in English 1010 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

Reflection Paper: Pray For Peace . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Evaluation Paper: Feeling the Tide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Analysis Paper: Looking Beyond the Moody, Impulsive, Maddening Age . . . . . . . . . . . 10

Research Paper: Living with High Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

Works Cited . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

Introduction: My Time in English 1010

I graduated high school thinking I knew all I needed to know about useful writing tech-

niques. I had the most motivating teacher who prepared me well for college writing and because

of this I entered English 1010 with great confidence. However, I quickly learned that I was sadly

mistaken. Although I did learn many useful writing techniques in high school, it does not com-

pare to the various things I learned in English 1010. My professor, John Dursema, has taught me

the meaning of disciplined writing and how to enjoy it.

While writing papers throughout this english course, I often sat down and just started

writing. Very seldom did I give much prior thought into my writing. Through this composing

technique, I learned that I am a heavy revisor. Heavy revising is a composing style that I often

prefer over others such as heavy planning or sequential composing. I repeatedly had difficulty in

trying to write a working thesis statement that supported my argument by including all the strong

points of my paper. This is one skill I’ve improved in this course. Dursema took time to create a

homework assignment that targeted how to write a working thesis. While doing this homework

assignment I was able to focus on the thesis statement alone and ignore the rest of the paper.

This made it easier to develop a working thesis because instead of centering my efforts onto writ-

ing a strong paper, I was able to focus on using a thesis to effectively support my argument. By

using ethos, pathos, and logos, I learned how to build a strong foundation around my thesis

statement.

Prior to taking English 1010 I struggled with understanding how to correctly write papers

in MLA format, this includes creating a works cited page as well as in-text citation. During this

semester I learned how to do so and this is one of the most important things I’ve learned about

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writing. Looking back now, I am unsure at why this part of writing was so challenging for me.

Once I learned correct MLA formatting, I was able to use it in all the papers for other courses

throughout the semester. I have learned correct MLA formatting in the past, but it is hard to be-

lieve that I’ve only recently come to correctly understand it.

One important value I learned in this course is how to avoid personal opinions within my

papers and through this I’ve also learned how to keep a paper professional. I especially realized

this through my evaluation draft. I was not aware of how much opinion I voiced and how often I

made the paper about me rather than about the chosen topic. Due to the extremely helpful feed-

back I received after every paper, I was able to identify areas where I was unprofessional as well

as irrelevant and revise it.

Although the evaluation and analysis paper were particularly challenging for me, they

have motivated me in a way that I do not think I have been before. Through these revisions I

drastically saw improvement in my writing technique and my ability to maintain professional-

ism. The positive feedback I received from my evaluation paper revision allowed me to recog-

nize how capable I am of drastically improving my drafts, and this ultimately led to my new ap-

preciation for writing. As I improve my writing skills, I notice writing is not only easier but also

more rewarding and enjoyable. The writing techniques and styles I’ve learned this semester will

carry with me onto intermediate writing and I look forward to building on these skills as I con-

tinue my writing journey.

!

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Pray For Peace

It is six o’ clock pm. My hands drop from the steering wheel as I pick up my phone to

answer it. It is my best friend Karlissa. “Um... Are you okay?” She asks me in the most unusual

tone I’ve ever heard her speak in the seven years I’ve known her. “Yes, I’m fine, what’s wrong?”

I reply. “It’s David,” she begins, “Christy, he shot himself today on the skybridge after school,

it’s all over Facebook, I’m reading about it right now”. David is my fourteen year old cousin, he

has the brightest spirit I’ve ever known, surely this was a mistake. “You’re wrong Kar, David

would never do something like that.” I’m in such shock I slam my foot to the breaks of my car

only to remember that I’m still in the middle of a busy road. I pull over to call my cousin Don,

David’s older brother. “Don, is everything okay with David?” I stutter. “I don’t know yet Christy,

I’m on my way over to the school right now, I’ll call you back.”

My mind flashes back to earlier that day around three o’ clock pm. David’s school is

right by my house, I drive past it daily, but as I drove past the school on that particular day,

something unusual was going on that I didn’t care to make much sense of until the very second

Karlissa called me. I was driving home from the gym when traffic stops me where it never does,

with the only exception of when school is letting out and I’m forced to drive twenty miles an

hour. Even then, however, traffic is never this bad. I can see students and teachers I used to

have standing on the sidewalk starring out at the bridge, trying to put pieces together. It is a

chaotic mess. One firetruck, three ambulances, and ten cop cars, all their lights flashing as if the

world suddenly became dark and dependent upon their screaming lights. It’s probably a drug

bust or something, never in a million years would I guess it involved anybody I knew and loved.

The time is now eight o’ clock pm. Don has not called me back and my right foot has

been on the gas pedal for an hour and a half. My eyes are dry from starring aimlessly out onto

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the road, but I cant manage to blink. My hands tremble as I force myself to hold onto the iciness

of the steering wheel, which sends shivers from my fingers down through my spine. I finally de-

cide to drive to the school and determine for myself exactly what happened. I pull into the

school parking lot and turn off my engine, but my legs cannot find the strength to step out of my

car. I’m staring blankly at the skybridge three hundred feet away where students cross on their

way home from school. I can now vividly picture them laughing to one another as they cross

that bridge, talking about the latest gossip. I can see my sweet cousin walking behind them in

hopes that they might include him in their conversation this time. The night is raven black and

there are people still cleaning up whatever happened there earlier that day. “This is not real, this

is not real, this is not real.” I repeat this to myself as my head rests painfully on my steering

wheel. But in that very moment, as I’m hypnotized by the cleaner’s piercing bright light, shining

over the bridge, I know it’s real.

Eventually I find the courage to walk into the school where there are people guarding the

doors and interviewing students, or I guess I should say witnesses, that’s probably more correct.

As I take my first steps through the doors, the familiar smell of my Jr. High overwhelms me. It’s

a murky smell, mixed with old textbooks, pencil shavings, and cleaning supplies, I hate it. It

feels like ages since I’ve been back to the school, and what used to be such a friendly place, now

burns with betrayal. A man stops me at the door and asks me how he can help me. “I need to

know the name of the boy that shot himself on the bridge today.” I say with the most lifeless ex-

pression on my face. I try to force some sort of expression but I’ve become incapable of any

kind of emotion. The man doesn’t seem like he knows much, and if he did, I can tell by looking

into his eyes he didn’t want to be the person to tell me that somebody I love is gone. He passes

me off to a woman that seemed to know a little bit more about the situation. I repeat my ques-

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tion and she replies with his name, David Phan, and it’s as if somebody cut off my legs from un-

der me. All the bones in body have ceased to support me anymore. I fall from grace with a dull

thud. The way light and darkness mix under my skin has become a storm. You don’t see the

lightning, but you hear the echoes, echoes of Davids voice. Every word he’s ever spoken to me

suddenly replays, and it makes my ears ring. My heart is pounding so loud I barely hear the

woman ask if I knew him. “Yeah, he’s my cousin”. I eventually manage to spit out. It doesn’t

take longer than half a second for this strange woman to completely consume me in her arms.

She holds me for what feels like years and I feel bad because I have no strength to hug her back.

So I just cry. I cry into the shoulders of this stranger, because it’s better than crying alone.

David was bullied to death and I now wish for nothing but time because maybe I could

have used that time to make a difference. No matter how hard i try, I cannot get the horrifying

images out of my head. When I think about how David would rather take his own life than hav-

ing to face his bullies, it makes my head ache and stomach churn. I can’t seem to wrap my mind

around this, how can children have the power to take a life using only their words? I whole-

heartedly pray for them, that they learn from their ignorance. I pray they treat those around them

kindly. I pray they open their hearts to the things which they do not know.

My eyes burn and my heart feels like it will never mend.

I want to talk to him again. Just one last time. God, i’d give anything to see his bright

face. I want to listen to every word he has to say. I want to ask him why. I want to know his very

last thought. I want to know if he hesitated, i want to know if he was scared. I want to know if he

was angry. I want to know if i could have changed his mind. He would have grown into a gen-

tleman, you know. He was so full of passion and light. His smile alone was capable of warming

any heart. David was filled with nothing but goodness and care for his family. I cant believe i’ll

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never see him become the wonderful person i know he would have. Words, or i should say lack

of words, for that matter, have caused an innocent boy to put a gun to his head, it’s a wonder

what they’ll do next. The world is a terrifying place when you’re living on the wrong side of it.

David’s death started a chain reaction. Several days after it happened somebody had put

a banner on the bridge that read “PRAY FOR PEACE”. I will never know for sure, but I can

only guess that this is the message David wanted to pass on to his peers, and to the world. He

wanted people to treat each other kindly, because he experienced first hand what it feels like to

be bullied. I am proud of my sweet cousin every day, for the wisdom that he left behind. David

taught me a very important lesson, that is, to never pass up the opportunity to be kind to others.

Everybody faces their own battles and we have no right to decide the value of another person’s

life. We do however, have the right to decide how we should be treated and that solely reflects

upon how we treat others.

!!!!!!!

!!!!"6

Feeling the Tide

Those last few minutes before the clock struck twelve felt like they had actually lasted

about three hours. It came as no surprise to anybody when I stayed up until midnight waiting for

Mumford & Sons’ new album Babel to come out. I had been waiting for this moment for about

three months now. Mind you, I had a psychology paper due the following morning. But instead,

I spent the entire night soaking in every inspiring word Mumford & Sons had to offer in their

new album. And I must say with no regret, it was worth every second of my time.

Babel was not only No. 1 for the fifth week on Billboards 200 Chart, but it also won a

Grammy Award for album of the year 2012, and after listening to the album myself, this comes

as no surprise. Mumford & Sons introduces a completely unique style of indie rock to the world

with their album Babel. They have put forward a new appreciation for the banjo and the truly

incredible sound it can contribute to music. Mumford & Sons modernize the sound of the banjo

and turn it into something absolutely endearing! The way Mumford uses words is as if they’re

speaking their own solitary language, a language unique from any other music artist. Babel

draws out an unimaginable amount of sentiment.

Mumford and Sons’ delivers a calming tone in the sounds of their music especially within

their religious lyrics. “Whispers of the Dark” strongly declares the meaning “to serve the lord”,

the sincerity and purity in Mumford's voice bears the clear messages of what they’re trying to

convey in their music. For a while, the question stood, what is this bands religious view and

how does this influence their spiritual overtone? The lead singer, Marcus Mumford hasn’t

talked much publicly about his religious upbringing but he did mention growing up in what he

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calls “a biblical environment”, however does not consider himself Christian (Hiatt 50). Despite

what Mumford says, the Christian lyrics within the bands’ music vaguely reflects otherwise.

Along with spiritual overtones, Babel establishes a sense of poetry as well. Their hit sin-

gle “I Will Wait” sings, “so I'll be bold, as well as strong and use my head alongside my heart, so

tame my flesh and fix my eyes that tethered mind free from the lies.” Mumford’s lyrics, like

many poems, not only contain rhythmic beat and witty rhymes, but often require listeners to

search for alternative, deeper meanings. Through their poetic songs, Mumford demonstrates the

true sense of artistic ability that music is capable of possessing.

Depending on how big of a fan you are determines how much you’re willing to pay for

the album. The deluxe edition of Babel contain three bonus tracks: “For Those Below”, “The

Boxer”, and “Where Are You Now”. This edition is almost double the cost of the standard edi-

tion. The three additional bonus tracks are the only differences between the two albums and is

not worth paying an extra seven dollars for. What I would suggest buyers doing (if those three

bonus tracks are important to them) is purchase the original and buy the bonus tracks individual-

ly for $1.29 each. I purchased the deluxe album and enjoyed every second of it, but listeners can

still get a clear idea of what Babel consists of by purchasing the standard edition. However, the

downside of doing this is the song “The Boxer” can only be purchased with the deluxe edition.

This is definitely one of the best songs on the album and one of my favorite things about Babel.

“The Boxer” was originally recorded by Simon and Garfunkel. Together with Jerry Douglas and

Paul Simon, Mumford creates a version of this beautiful song that is unlike any other. Covers

can often be thought of as inferior to their original recording, but this is not the case here. Mum-

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ford stays true to the original version just the right amount, but incorporates the banjo which

gives an excellent new twist to the song.

This band and their new album is not only music, but it’s almost a philosophy. In Octo-

ber 2011, Mumford & Sons’ performed at the Annual Bridge School Benefits Concert. The

Bridge School is a non-profit organization who’s purpose is to ensure that individuals with

speech and physical impairments can participate within their communities through alternative

means of communication. Through their charity works Mumford & Sons’ music spreads to the

lives of individuals overcoming difficult challenges. The sounds of Babel is certainly capable of

giving individuals a peace of mind as it spreads to various diverse cultures.

Babel sold 600,000 copies alone in the first week it was released. They’re previous al-

bum Sigh No More sold 2.5 million copies over the course of two and a half years (Grady

Smith). Mumford & Sons’ sound is now considered so commercial that other music artists such

as American Idol winner Phillip Phillips, and the Lumineers are accused of ripping off their

sound. The band remains humble however, especially when they reject the idea that their songs

are somehow more “real” than other music out there (Hiatt 50). This album to an extent, can

change your view on music itself. I believe in music and how it can connect and heal people, I

believe in Mumford & Sons’ music.

!!

!!!"9

Looking Beyond the Moody, Impulsive, Maddening Age

In the article “Beautiful Brains,” David Dobbs not only take readers into the mind of a

teenager but also shows how their exasperating traits may be the key to success as adults.

Dobbs briefly explains how structures within the brain can vary in different shapes and sizes,

which causes changes in the brain, making it able to work much faster and sophisticatedly.

Dobbs argues that adults must stop seeing adolescence as having many troubles, but rather an

adaptive period. He states, “Troublesome traits like idiocy and haste don’t really characterize

adolescence. They’re just what we notice most because they annoy us or put our children in

danger” (Dobbs 48). Dobbs effectively uses logos and includes supporting evidence to establish

the issues in how the world view adolescence and how these views should be dramatically recon-

sidered. Through his use to logos, Dobbs efficiently provides his target audience with sufficient

information in order to gain a better understanding of why teenagers act the way they do and

how these actions may result in their success as adults.

Dobbs starts his article with his own personal story about his son and the consequences of

a high speed driving adventure he had, going 113 miles an hour on the highway. Dobbs gives

rise to questions of judgement involving teenagers. Parents ask, what on Earth was he doing?

While scientists ask, what can explain this behavior? Dobbs writes part of this article from his

view as a parent, that being the case, his likely intended audience are parents. He uses the phrase

“we parents” several times throughout the article, which implies that he is speaking directly with

parent readers. Dobbs’ research is informative and answers questions many parents may have

about their teenager’s behavior. His choice of language is appropriate for a college reading level

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and higher. However, this article has the capability of expanding towards a larger audience as

well, one interested in understanding the adolescent mind and world.

Before the author can persuade readers that the exasperating behaviors of teenagers can

lead to their success as adults, he must first establish that troublesome teenage behaviors aren’t

necessarily as annoying as they may appear. He must show that these behaviors are necessary

for the growth and development of the human body and mind. Dobbs uses logos to support his

argument by referring to the results of various types of brain research. Dobbs mentions the fol-

lowing, “A few researchers began to view recent brain genetic findings in a brighter light, the

resulting account of the adolescent brain cast the teen as less as a rough draft than as an adaptive

creature and wire almost perfectly for the job of moving from the safety of home into the com-

plicated world outside” (Dobbs 49). This use of logos supports Dobbs’ thesis, that the adaptive-

adolescent stage will affect successfulness in adulthood. The author effectively demonstrates

logos by mentioning this. If teenagers use their almost perfectly wired adaptive period to move

forward into adulthood then they will be more successful.

Dobbs extends the support for his thesis by providing theories of how relationships and

peers influence the adolescent period as well as afterward. He states that teens gravitate toward

peers for another, more powerful reason to invest in the future rather than the past (Dobbs 55).

Because peers have the power to motivate each other, these reasons are likely to lead to success

in adulthood. What the author is trying to emphasize here is the peers one chooses in their

teenage years, have strong power to determine how that individual live the rest of their life.

Dobbs states, “We enter a world made by our parents. But we will live most of our lives, and

prosper (or not) in a world run and remade by our peers” (Dobbs 55). He also support his claim

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when he presents the argument of a teen’s love for thrill, as well as new and exhilarating things.

Trying new things will lead to more experiences and therefore becoming wiser. Even if one

makes mistakes, hopefully the mistake is learned from and that individual will grow from it, re-

sulting in a more successful adult. What Dobbs is convincing readers of here is the more we try,

the more we experience, and the more we experience, the wealthier we’ll be. “Although sensa-

tion seeking can lead to dangerous behaviors, it can also generate positive ones: The urge to meet

more people, creating a wider circle of friends, which generally makes us healthier, happier,

safer, and more successful” (Dobbs 49).

In “Beautiful Brains,” Dobbs effectively establishes and construes his arguments through

logos. He persuasively quotes various brain researches to support his thesis. His use of logos is

intended to persuade readers that the exasperating actions of teens may lead to their success as

adults. Dobbs purpose is to convince his audience that good things do result from these worri-

some, and often times annoying choices that teenagers make. Success in adulthood solely de-

pends on the adaptive-adolescence period and according to Dobbs, it can seem a bit crazy that

we humans don’t wise up a bit earlier in life. But if we smartened up sooner, we’d end up dumb-

er (Dobbs 59).

!!!!!!"1 2

Living with High Cholesterol

It is necessary for all individuals to have a basic knowledge of not only how to maintain a

healthy body, but also to understand what genetic disorders and diseases are inheritable. High

cholesterol is a hereditary health problem so it is vital to understand how important regular phys-

ical exercise and having healthy eating habits are in relation to maintaining cholesterol levels.

Being aware of what cholesterol is and of the factors that cause high cholesterol will increase the

likelihood of proper health, longevity, and improve quality of life.

First off, it is important to understand the meaning of cholesterol. Although not entirely

a fat, cholesterol is a waxy substance that travels in the company of triglycerides and other fats.

It exists in animal foods such as egg yolk, fat meats, shell fish, cream, cheese, and whole milk

(Townsend 38-39). While too much of it is harmful, the human body not only produces choles-

terol but also requires it. Cholesterol is essential for specific structures and substances within the

body, including cells’ membranes. In addition, cholesterol is the backbone for steroid hormones

such as estrogen and testosterone (Elliott and Goldberg 104). It is also the backbone Vitamin D,

an important ingredient of the liver’s bile, which helps digest the fat eaten. Without cholesterol

the body would lack sex hormones and the cells would fall apart. However, the human body

makes plenty cholesterol for itself, so no extra consumption is needed. While cholesterol func-

tions as a necessity to how the body functions, too much of it results in the clogging of blood

flow to the heart, brain, muscles, and other tissues. This is because fatty deposits contained in

the walls of arteries consist mainly of cholesterol. An abnormally high amount of cholesterol in

the blood is called high serum cholesterol, also called hypercholesterolemia (Townsend 38).

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Scientists often combine the term triglyceride and cholesterol together and call them

lipoproteins. Triglycerides and cholesterol do not dissolve in blood, much like how water and oil

do not mix. Because of this, the body needs a specific chemical transporter to carry cholesterol

away from places it is not needed. The special chemical transporter is a combination of lipids

and proteins. Combined together, they make up the term lipoproteins. These lipid proteins exist

in several forms. The main substances are chylomicrons, high-density lipoprotein (HDL) choles-

terol, very low density lipoprotein (VLDL), and low-density lipoprotein (LDL) cholesterol (El-

liot and Goldberg 104).

There are two dominant forms of HDL cholesterol (the “good” cholesterol). These are

HDL2 and HDL3 cholesterols, both forms prevent cardiovascular disease. HDL cholesterol

dramatically prevents the body from collecting cholesterol within arteries. HDL travels through

the bloodstream, picking up cholesterol along the way. It then drops off the fatty deposits in the

liver where it is broken down. In a sense they clean out the arteries like a vacuum cleaner. The

more HDL an individual has, the better. HDL can tremendously lower the risk of heart and blood

vessel disease. VLDL cholesterol mainly contains triglycerides, these are produced in the liver.

Afterwards, these triglycerides are transported throughout the rest of the body and stored in fat

depots. High levels of VLDL results in lower levels of HDL, which can be harmful. However,

VLDL is not as damaging as LDL cholesterol. LDL cholesterol is commonly known as the

“bad” cholesterol. LDL cholesterol is a great risk factor for cardiovascular disease. The lower

the low-density lipoprotein cholesterol level is, the better (Elliot and Goldberg 106). Fatty acids

carried by LDL become oxidized and injure blood vessel walls. “The higher the level of LDL

circulating in the blood, the more the wall gets injured,” says Antonio M. Gotto Jr., MD, a pro-

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fessor of medicine at Weill Medical College of Cornell University and an expert on cholesterol

and atherosclerosis (Kam 1).

Cholesterol is considered to be a contributing factor in heart disease because often pa-

tients with hypercholesterolemia also have atherosclerosis. Atherosclerosis is a cardiovascular

disease in which fatty deposits containing cholesterol called plaque, form within artery walls,

reducing the space for blood flow. This can lead to a heart attack because blood cannot properly

flow to the heart. The development of plaque is cumulative, so limiting cholesterol intake

throughout life will reduce the risk of heart attack as well as other dangerous risks (Townsend

38). It is important to develop good eating habits within childhood because this will result in

healthier bodies in adulthood. If a child is fed healthy foods then the chances that they will con-

tinue to eat healthy foods in adulthood are higher than a child who was fed unhealthy foods.

Like many behaviors and habits, eating habits form during childhood as well.

Before discussing how to lower one’s cholesterol level, it is important to first understand

the definition of fat and how it relates to cholesterol level. It is also essential to distinguish be-

tween good fats and bad fats. Fat is a major energy source for the body and it also helps with

absorbing nutrients and vitamins. The human body needs fat and it is very important to distin-

guish which foods are good sources of fat from foods high in trans fat, which should be avoided.

Good fats are found in vegetables and fish, they are separated into two broad categories: polyun-

saturated and monounsaturated. They differ from bad fats in that they have less hydrogen atoms

bonded to their carbon chains and unlike bad fats, good fats are liquid. These fats decrease LDL

cholesterol level and include monounsaturated fats and omega-3 and omega-6 polyunsaturated

fats. Polyunsaturated fat has two or more double carbon bonds. They are vital to normal body

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functions, but unfortunately, the body cannot manufacture them, this is why it is extremely es-

sential to obtain polyunsaturated fats from food. Bad fats are called saturated fats and trans fat.

These fats increase the risk of heart attack by increasing LDL cholesterol and triglycerides

(Freeman and Junge 111). The carbon chain in saturated fats hold as many hydrogen atoms as

possible. There are twenty-four different saturated fats, each are more or less bad for human

health. Saturated fats found in butter, whole milk, and other dairy products increase LDL levels

the most, followed by the saturated fat found in meat. The saturated fat found in pure chocolate

can actually be healthy because it lowers LDL levels. Trans fat come from partially hydrogenat-

ed oils. Hydrogenation is a process that gives the carbon atoms more hydrogen atoms to hold.

As a result, the polyunsaturated fat becomes more like a saturated fat (Freeman and Junge 111).

These fats naturally occur in meat, but their main source is packaged baked products such as

cookies, cakes, breads, and crackers. Along with this, trans fat is commonly found at fast food

restaurants. Many of saturated and trans fats are solid at room temperature with the exception of

whole milk, ice cream, and some oils, all of which contain an abundant amount of bad fats. The

lower the amount of these fats the better.

Aside from avoiding bad fats and striving for a healthier diet, there are also drugs that

function to lower LDL cholesterol levels or increase HDL cholesterol levels. Unfortunately

these drugs are very expensive. A commonly used medicine is called statins, this can cost any-

where from $420 to $2,640 per year depending on the appropriate dosage needed. Dosages often

require 400 mg each day in order for positive results. These dosages are gradually increased and

can eventually cause uncomfortable flushing, and in some people, gout, as well as an extremely

painful form of arthritis. Fortunately for women, the hormone estrogen can function to reduce

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LDL cholesterol meanwhile increasing HDL cholesterol levels. Other estrogen-like hormones

function the same way as well. These hormones are said to reduce the risk of heart disease by

50% (Goldberg and Elliot 109). Simple and inexpensive ways to improve cholesterol levels in-

clude eating lots of fruits and vegetables, as well has whole grain foods. Lowering the total

amount of body fat and steering clear of smoking can also play critical roles in the prevention of

high cholesterol. Lastly, 1-2 ounces of alcohol a day raises HDL levels. This may come as sur-

prise but the truth of the matter is that alcohol consumed from wine, in modest amounts, can be

beneficial (McPhee and Papadakis 1273).

For many problems related to poor health, exercise is often the solution. This goes for

high cholesterol as well. Exercise’s impact on heart health is extremely beneficial. Research

shows that a moderate amount of exercise can substantially reduce the incidence of coronary

events. Aerobic exercise reduces cardiac risk by lowering triglycerides and raising HDL choles-

terol levels, it does so by reducing blood pressure, body fat, blood sugar, and mental stress

(Freeman and Junge 129). Often times it can be difficult to be motivated to start exercising, and

what is even harder is maintaining regular exercise, especially within the busiest times of life.

This motivation is essential in order to maintain healthy cholesterol levels and with that, longevi-

ty and better quality of life. Dominant theories of motivation where self-perception has been a

central feature in exercise literature are theories based on constructs of efficacy, self-perceptions

of worth and competence motivation (Biddle and Mutrie 130). Most people readily accept that

low levels of physical activity are one of the leading risk factors for the development of obesity

and other health problems closely related to it, including high cholesterol (Bouchard 247).

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Development of high cholesterol can be prevented simply by developing healthy daily

living habits. Manatee Sethi, MD, interventional cardiologist at Northwest Community Hospital

urges eating a healthy diet, exercising regularly, maintaining a healthy body weight, an avoiding

cigarette smoke (Kam 1). Yes, these habits may be difficult to adjust to but achieving and main-

taining a balanced diet is not as difficult as most people would think. The difficult part for peo-

ple is retraining themselves to follow a lifetime healthy nutrition plan, one that emphasizes fruits,

vegetables, whole grains, low-fat milk products, lean meats, and foods low in saturated fats, trans

fatty acids, cholesterol, sodium, and added sugars (Hoeger and Hoeger 122).

It is never too late to start eating healthier or exercising, despite what most people may

think. Being aware of our own bodies is the greatest reward we can give ourselves. The healthy

habits that we accumulate over time adds up and surely benefit us in the future. Because high

cholesterol is hereditary, the chances of it being passed down to following generations are high.

In spite of this, by being active and eating nutritional foods, an individual with high cholesterol is

completely capable of living a healthy and happy lifestyle.

!!!!!!!!"1 8

Works Cited

Bouchard, Claude. Physical Activity and Obesity. Baton Rouge, LA: Human Kinetics Publishers

Inc., 2000. Print.

Dobbs, David. “Beautiful Brains.” National Geographic Oct. 2011: 36-59. Print.

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