Only 25% of the cholesterol in your body comes from food. So
aside from changing your diet, here's what you can do to get your numbers down.
Simple
Steps to Lower Cholesterol
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 heart health.
These 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 Americans eat supersized 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 triglycerides, 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 fillets in the deep fryer -- you'll undo the
health benefits.
Start
Your Day With Whole Grains
A bowl of oatmeal or other
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 lower LDL "bad"
cholesterol and can help you lose weight. Other examples of whole grains
include wild rice, popcorn, brown rice, and barley.
Go
Nuts for Heart 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 are less likely to get heart disease. Nuts are
high in fat and calories, so eat only 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. Beans, and whole grains such as brown
rice, quinoa, and whole wheat, 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 make you more likely to overeat.
Move
It!
Even 30 minutes of physical activity
5 days a week (or 20 minutes three times a week for vigorous exercise, such as
jogging) can help lower LDL cholesterol and raise HDL cholesterol. More
exercise is even better. Being active also helps you reach and keep a healthy
weight, cutting your chance of developing clogged arteries. You don't have to
exercise for 30 minutes straight. You can break it up into 10-minute sessions.
Walk
It Off
If you're not used to exercising or
don't want to go to a gym, take a walk. It's easy, healthy, and all you need is
a good pair of shoes. Aerobic exercise ("cardio") such as brisk
walking lowers risk of stroke and heart disease, helps you lose weight, and
keeps bones strong. If you're just starting out, try a 10-minute walk and
gradually build up from there.
Work
Out Without Going to the Gym
You can exercise anywhere.
Gardening, dancing, or walking your dog counts. Even housework can qualify as
exercise, if it gets your heart rate up.
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
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, keep it up when you eat out. Restaurant food
can be loaded with saturated fat, calories, and sodium. Even healthy choices
may come in supersize portions. Use 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.
Check
the Label
A close look at nutrition labels is
key for a low-cholesterol, heart-healthy diet.
- 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.
- Note the saturated fat and cholesterol. Are they within your diet's limits?
· Don't Stress Out
·
Chronic stress can raise blood pressure, adding
to your risk of atherosclerosis, which happens when plaque from cholesterol
builds up in arteries. And research shows that for some people, stress might
directly raise cholesterol levels. Lower your stress levels with relaxation
exercises, meditation, or biofeedback. Focus on your breathing, and take deep,
refreshing breaths. It's a simple stress buster you can do anywhere.
· When Losing Means Winning
·
Losing weight is one of the best things you can
do to help prevent heart disease. Extra pounds make you more likely to get high
cholesterol, high blood pressure, and type 2 diabetes. These all affect the
lining of your arteries, making them more likely to collect plaque from
cholesterol. Losing weight -- especially belly fat -- 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.
Source: Web MD
Comments
Post a Comment