Tips to Lower Cholesterol
By Heart Health Centre (The)
Heart Fact: What you eat greatly affects your cholesterol levels. Following a low fat diet is one important way to lower your cholesterol and reduce your chance of heart disease.
Tip: Change to a new way of eating that is heart healthy and high in taste. Include more of the following in your diet:
- Whole grains
- Low fat or non-fat dairy products
- Poultry without skin
- Lean meats in moderate amount
Cooking Tip: Cook light by broiling or grilling. Use a rack to drain fat when you roast or bake. Spice up your meals with herbs and spices instead of salt. Use spray oil in place of butter or liquid oils.
Heart Fact: Foods high in saturated fats, trans fat, and dietary cholesterol contribute to cholesterol build-up and clogging of the arteries in your heart.
Tip: Limit or avoid these foods:
- Butter and egg yolks
- Organ meats (kidney or liver)
- High fat processed meats (hot dogs, salami, and bologna)
- Untrimmed fatty meats
- Commercially baked goods (crackers cookies, & breads)
- Whole milk products ( cream, ice cream, and cheese)
- Fried foods
- Solid fats (lard, shortening, and partially hydrogenated margarine)
Heart Fact: Soluble fiber helps block cholesterol and fats from being absorbed into the blood stream.
Tip: Load up on foods with fiber. Choose hot or cold breakfast cereals that have 3-4 grams of fiber per serving. Combine fruit with your cereal like bananas, peaches, or apples. Beans such as kidney, pinto, and white beans can be added to salads.
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