Has your doctor said you have high cholesterol? Then you know you need
to change your diet and lifestyle to lower cholesterol and 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 and become more
active for cardiovascular health. The following simple tips can help you keep
cholesterol levels in check.
Cholesterol, Good and Bad
Your body needs a small amount of
cholesterol to function properly. But we may get too much saturated fat
and cholesterol in our diet -- and both raise levels of LDL "bad"
cholesterol. LDL cholesterol can cause plaque to build up in arteries,
leading to heart disease. HDL "good" cholesterol, on the other hand,
helps clear bad cholesterol from your blood. You want to lower LDL
cholesterol and raise HDL cholesterol, starting with your diet.
Portion Control: Lend a Hand
Many people eat super-sized meals, with portions that are twice the size recommended for good health. That can contribute to weight gain and high cholesterol. Here's an easy way to practice portion control for a meal: Use your hand. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. And a serving of cooked vegetables, rice, or pasta should fit in your cupped hand.
Serve Up the Heart-Healthy Food
Load your plate with fruits and vegetables -- five to nine servings a day -- to help lower LDL "bad" cholesterol. Antioxidants in these foods may provide the benefit. Or it may be that when we eat more fruits and veggies, we eat less fatty foods. Either way, you'll also help lower blood pressure and maintain a healthy weight. Foods enriched with plant sterols, such as some margarine spreads, yogurts, and other foods, can also help lower LDL cholesterol.
For Heart Health, Look to the Sea
A heart-healthy diet has
fish on the menu twice a week. Why? Fish is low in saturated fat and
high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower
levels of trigylcerides, a type of fat in the blood. They may also help
lower cholesterol, slowing the growth of plaque in arteries. Go for
fatty fish, such as salmon, tuna, trout, and sardines. Just don't drop
the filets in the deep fryer -- you'll negate the health benefits.
Start Your Day With Whole Grains
Start Your Day With Whole Grains
A bowl of oatmeal or
whole-grain cereal has benefits that last all day. The fiber and complex
carbohydrates in whole grains help you feel fuller for longer, so
you'll be less tempted to overeat at lunch. They also help reduce LDL
"bad" cholesterol and can be an important part of your weight loss
strategy. Other examples of whole grains include wild rice, popcorn,
brown rice, barley, and whole-wheat flour.
Go Nuts for Cardiovascular Health
Go Nuts for Cardiovascular Health
Need a snack? A handful of
nuts is a tasty treat that helps in lowering cholesterol. Nuts are high
in monounsaturated fat, which lowers LDL "bad" cholesterol while leaving
HDL "good" cholesterol intact. Several studies show that people who eat
about an ounce of nuts a day have lower risk of heart disease. Nuts are
high in fat and calories, so only eat a handful. And make sure they're
not covered in sugar or chocolate.
Unsaturated Fats Protect the Heart
We all need a little fat
in our diet -- about 25% to 35% of our daily calories. But the type of
fat matters. Unsaturated fats -- like those found in canola, olive, and
safflower oils -- help lower LDL "bad" cholesterol levels and may help
raise HDL "good" cholesterol. Saturated fats -- like those found in
butter and palm oil -- and trans fats raise LDL cholesterol. Even good
fats have calories, so eat in moderation.
More Beans, Fewer Potatoes
You need carbohydrates for energy,
but some do your body more good than others. Whole grains, such as
brown rice or quinoa, whole-wheat pasta, and beans have more fiber and
raise sugar levels less. These help lower cholesterol and keep you
feeling full longer. Other carbs, like those found in white bread, white
potatoes, white rice, and pastries, boost blood sugar levels more
quickly, leading you to feel hungry sooner, and may increase risk for
overeating.
Move It!
Even 30 minutes of physical activity five days a
week (20 minutes three times a week for vigorous exercise, such as
jogging) can help lower LDL cholesterol and raise HDL cholesterol --
although more exercise is even better. It also helps you maintain an
ideal weight, reducing your chance of developing clogged arteries. You
don't have to exercise for 30 minutes straight -- you can break it up
into 10-minute increments.
Walk It Off
Work Out Without Going to the Gym
If exercise sounds like a dirty word to you, here's some good news: You can boost your heart health by incorporating physical activity into your day. Any kind of cardiovascular activity counts -- gardening, dancing, or taking the stairs instead of the elevator. Even housework can qualify as exercise -- as long as you're doing serious cleaning that gets your heart rate up and not just light dusting.
Take Charge of Your Health
If you have high cholesterol, you
and your doctor may be using a number of strategies to lower cholesterol
levels. You may be working on your diet, losing weight, exercising
more, and maybe taking cholesterol drugs. There are other actions you
can take, too, to make sure you stay on the right track.
What to Do When Eating Out
If you're eating healthy food at
home to keep cholesterol in check, don't blow it when you eat out.
Restaurant food can be loaded with saturated fat, calories, and sodium.
Even healthy choices may come in super-size portions. Try these tips to
stay on track:
- Choose broiled, baked, steamed, and grilled foods -- not fried.
- Get sauces on the side.
- Practice portion control by asking for half your meal to be boxed up before it’s brought out.
Look for Hidden Traps
A close look at nutrition labels is essential for a low-cholesterol, heart-healthy diet. Try these tips:
- Check serving sizes. The nutrition info may look good, but does the package contain two servings instead of one?
- If it says "whole grain," read the ingredients. Whole wheat or whole grain should be the first one.
- A food with "0 grams cholesterol" could still raise your LDL cholesterol. Saturated fat is the other culprit to watch for.
Don't Stress Out
When Losing Means Winning
Losing weight is one of the best
things you can do to fight cardiovascular disease. Being obese increases
the risk of high cholesterol, high blood pressure, and type 2 diabetes.
These all affect the lining of your arteries, making them more prone to
collect plaque from cholesterol. Losing weight -- especially belly fat,
which is linked to hardening of the arteries -- helps raise HDL "good"
cholesterol and reduce LDL "bad" cholesterol.
Follow Your Doctor's Advice
Managing your cholesterol is a
lifelong process. See your doctor regularly to keep tabs on your health.
Follow your doctor's recommendations on diet, exercise, and medication.
Working together, you and your doctor can lower your cholesterol levels
and keep your heart going strong.