Tips for Managing High Cholesterol
Try replacing bad fats with healthy fats. The daily recommended amount of healthy fat should be near 25 g. When you do eat “bad fats”, make sure it is not often and limit the amount of these fats where possible.
For example, you can reduce saturated fat intake by making the meat potion of your meal far smaller than your portion of vegetables and whole grains, by opting for low-fat or fat-free products and choosing lean and skinless meat.
Replace your cooking oils that are high in saturated fats or trans fats with fats high in mono- and polyunsaturated fats such as canola oil, olive oil and flax seed oil. Also look for soft margarines that include plant- sterols, as these lower cholesterol levels (also present in some orange juices).
Foods to eat: garlic, fish such as tuna and salmon, nuts (especially walnuts and almonds), oatmeal and oat bran, soy, beans, lentils, sweet potatoes, fruits, vegetables (carrots are especially good), whole-grain, and high-fiber foods. When choosing dairy products, always opt for the fat-free and low-fat products.
Foods to avoid: many processed foods, French fries, doughnuts, cookies, crackers, muffins, pies, pastries and cakes, egg yolks, duck, organ meats (such as chicken livers, brains, hearts, kidneys, or sweetbreads), shellfish snacks and meats that are high in saturated fats, fried food, whole-milk dairy products, butter, cream, ice cream, cream cheese.
If high cholesterol is a known problem, or tends to run in your family, make sure you get your levels checked at least every 3 years.
Smoking dramatically increases your chances or heart disease and so if you already have a problem with your cholesterol levels, to continue smoking puts your heart health at serious risk. If you do smoke, then perhaps its time to consider quitting smoking naturally!
Maintain a healthy weight. One of the first steps to lowering your cholesterol is to lose excess body weight. While many people find this is the most difficult part, with a little dedication, a healthy diet, regular exercise, and some help from a reputable weight-loss program your can gradually work towards your goal weight.
Keep physically active. Exercise helps to raise HDL levels and lower LDL levels, and is especially important for people who are overweight, and those who have high triglyceride and/or low HDL levels.
If you do drink alcohol, then do so in moderation as binge drinking or excessive alcohol intake can increase your chances of heart conditions. Some research shows that moderate intake of certain alcohol, particularly red wine, shows a small increase in HDL or “good” cholesterol. Remember that ‘moderate’ refers to no more than one or two glasses daily!
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