HOW TO LOWER YOUR CHOLESTEROL
If your last blood test showed high cholesterol
you know you need to change your diet & lifestyle
to lower cholesterol & your risk of heart disease
Even if your doctor prescribed a cholesterol drug to bring levels down,
you'll still need to change your diet & become more active for heart health
These simple tips can help you keep cholesterol levels in check
LDL - BAD CHOLESTEROL
- Your body needs a small amount of cholesterol to function properly
- Both saturated fat & cholesterol will raise levels of LDL
- LDL cholesterol can cause plaque to build up in arteries, leading to heart disease
- So you need to lower your LDL
HDL - GOOD CHOLESTEROL
- HDL clears bad cholesterol from your blood
- You want to raise your HDL
TO HELP LOWER LDL
- Eat 5 - 9 servings a day of fruit & vegetables
- Each serving should be the size of your 'closed' fist
- The antioxidants in these foods may help lower your LDL
- Eating more fruits and veggies, means you'll eat less fatty foods
- You'll also help lower your blood pressure & maintain a healthy weight
PORTION CONTROL
- Many Americans eat supersized meals, with portions that are twice the size recommended
for good health - That can contribute to weight gain & high cholesterol
- One serving of meat or fish should be the size of your closed 'fist'
- One serving of cooked vegetables, rice or pasta should fit in your cupped hand
PROTEIN
- Have baked or broiled fish twice a week
- Fish is low in saturated fat & high in healthy omega-3 fatty acids
- Omega-3 fatty acids help lower levels of triglycerides, a type of fat in the blood
- They may also help lower cholesterol, slowing the growth of plaque in arteries
- Fatty fish like salmon, tuna, trout & sardines are the healthiest choices
CARBS
- You need carbs for energy, but some do your body more good than others
- Beans & whole grains such as brown rice, quinoa & whole wheat
1. Have more fiber
2. Raise sugar levels less
3. Lower cholesterol
4. Keep you feeling full longer
- Stay away from white bread, white potatoes, white rice & pastries 1. They boost blood sugar levels more quickly
2. Make you hungry sooner
WHOLE GRAINS
- A bowl of oatmeal or other whole-grain cereal has benefits that last all day
- The fiber & complex carbohydrates in whole grains
1. Help you feel fuller
2. So you'll be less tempted to overeat at lunch
- They also help lower LDL "bad" cholesterol and can help you lose weight
- Other examples of whole grains include wild rice, popcorn, brown rice & barley
UNSATURATED FATS
- Everyone needs about 25-35% of their daily calories from fat but it has to be the
healthy fat - Unsaturated fat like canola, olive & safflower oils will lower LDL & also raises HDL
- Stay away the saturated fats like butter, palm oil & trans fats
FOOD SHOPPING
A close look at nutrition labels is vital
for a low-cholesterol & heart-healthy diet
- Check serving sizes to see if the box contains 2 servings instead of 1
- If it says"whole grain, make sure whole wheat or whole grain is the 1st ingredient
- Check the saturated fat & cholesterol to see if they're within your limits
WHEN EATING AWAY FROM HOME
At restaurants
- Choose broiled, baked, steamed & grilled foods not fried
- Ask for sauces to be on a separate dish
- Ask for half your meal to be boxed up before it’s brought ou
When going to friends or relatives
- Don't be shy about asking about the menu
- Since vegans & gluten-free guests abound these days, most hosts will accommadate
STRESS
CAN RAISE CHOLESTEROL LEVELS
- Chronic stress can raise blood pressure, adding to your risk of atherosclerosis, which
happens when plaque from cholesterol builds up in arteries - Research shows that for some people, stress might directly raise cholesterol levels
- A quick fix is to focus on your breathing & take deep, refreshing breaths
- Lower your stress levels with relaxation exercises, meditation, or biofeedback
SEE YOUR DOCTOR REGULARLY
- Managing your cholesterol is a lifelong process
- Follow your doctor's recommendations on diet, exercise & medication
- Working together, you & your doctor can lower your cholesterol levels & keep your heart
going strong
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Lower Cholesterol With Plant Sterols | Lower Cholesterol with Exercise
Foods That Will Help You Lower Your Cholesterol
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