If you are overweight, losing weight will help
lower your total cholesterol and raise your HDL.
Aerobic exercise helps raise your HDL. If you
have not exercised in a while, check with your doctor before
starting. Start your exercise slowly and build up to 30-40 minutes
at least 5 times per week. Brisk walking counts as aerobic
exercise. If you develop any unexplained, recurrent chest pain,
skipping of the heart, shortness of breath, or lightheadedness, see
your personal physician or cardiologist for evaluation.
Increase fiber intake, especially soluble
fiber, which is found in fruits, legumes, root vegetables, oats,
barley, and flaxseed. For every 1-2 grams of soluble fiber that you
consume daily, you may lower your LDL by 1%. Blueberries,
nectarines, raspberries, apples, apricots, figs, prunes, zucchini,
cabbage, beans, peas, and lentils are all excellent sources of
soluble fiber.
Choose chicken, turkey, and fish - baked,
broiled, or grilled--as your animal sources of protein. Try
limiting lean red meat (beef, pork, veal, lamb) to once or twice a
week, selecting only the leanest cuts. Rather than making meat the
focal point of the meal, try the plating method:
fill half of the plate with non-starchy vegetables and one-quarter
of the plate with a starchy vegetable like potato, peas, corn, lima
beans or brown rice, or pasta. That leaves only one-quarter of the
plate for lean protein.
Include foods rich in omega-3 fatty acids in
your diet. Fatty fish like salmon, tuna, herring, sardines, and
haddock are good sources of omega-3 fatty acids, which have a
favorable effect on cholesterol. Aim for at least 2 portions per
week (6 ounces total). Another good source of omega-3 fatty acids
is flaxseed. Add ground or milled flaxseed to
cereal or sprinkle it on salad. Aim for 2 tablespoons/day. (Whole
flaxseed will not provide the same benefit.) Eat nuts such as
walnuts and almonds for additional omega-3 fatty acids.
Soy protein may help reduce cardiovascular
disease and is low in saturated fat, high in polyunsaturated fats,
high in fiber, and high in vitamins and minerals. Try replacing
some of your protein from animal sources with soybeans (fresh,
frozen, canned), soy milk, soy yogurt, soy nuts, tofu, or textured
vegetable protein.
Limit fat to 30% of total calories. Saturated
fat (fat from animal sources) should account for no more than 7% of
total calories. Limit cholesterol to 200 mg per day.
Read labels. Avoid products made with partially
hydrogenated and hydrogenated vegetable oils. They are sources of
trans fatty acids, a form of fat that promotes plaque formation in
the arteries. Avoid products with trans fats.
Do not skip meals. Recent research indicates
that cholesterol levels may be higher when you eat fewer meals.
Plant stanols or sterols are known to promote
healthy cholesterol levels. Try using products containing plant
stanols/sterols like: margarine spread, juices, and yogurts.
Effectiveness has been shown with dosages of 1.3 grams plant
sterols or 3.4 grams plant stanols per day.
This information is not intended to replace the medical
advice of your doctor or health care provider. Please consult your
health care provider for advice about a specific medical
condition.