September is National Cholesterol Education Month - take some time this month to examine how heart healthy your eating habits are. What you eat will make an impact on your cholesterol and since high cholesterol is a major risk factor for heart disease, taking steps to prevent and lower high cholesterol is important. Below are 7 easy steps you can take to keep cholesterol levels in check.
1. Increase Heart Healthy HDL. HDL or "Good" cholesterol is believed to help sweep away LDL or "Bad" cholesterol and protect the heart. According to the American Heart Association you can help increase "good" cholesterol by not smoking, losing weight or maintaining a healthy weight and by exercising 30-60 minutes a day.
Tips 2-5 review foods to eat less of, which may help you lower total and "bad" cholesterol levels. Eating less of these types of foods and taking measures to increase "good" cholesterol work together to keep your heart beating strong!
2. Lower Saturated Fat (limit to 7% or less of your total calories). Saturated fat is used by the body to make LDL cholesterol - the kind that clogs up those arteries. Limit the following foods which are high in saturated fat:
- Mainly animal based products with the exception of palm and coconut oils
- Butter
- Full fat dairy products such as whole milk, ice cream and cheese
- High fat cuts of meat such as processed meats, poultry with skin or fatty cuts of red meat
3. Ban Trans Fats (as close to zero possible). Trans fats are thought to increase LDL and lower HDL - a double whammy! Steer clear of the following foods:
- Any product with "partially hydrogenated" in the ingredient list
- Commercial cookies, crackers, chips and bakery products
- Fried foods from restaurants (many use partially hydrogenated oil for frying)
- Shortening or margarine
4. Lower Dietary Cholesterol (aim for less than 300 mg per day) by consuming the following in small amounts:
- Found in most animal products such as high fat cuts of meat, poultry skin, full fat dairy and egg yolks.
5. Pump up the "Good" Fats! Substitute heart healthy monounsaturated fats for saturated fats and try to make these the bulk of your fat intake:
- Olive or canola oil
- Avocado
- Olives
- Trans-fat free lower fat vegetable spread
- Nuts or peanut butter
6. Boost Omega 3 Fatty Acids. Also deemed heart healthy, Omega-3's are thought to protect the heart and arteries and most of us don't get enough. Incorporate the following heart healthy foods into your diet:
- The American Heart Association recommends 2 servings of omega-3 fish per week!
- Salmon, herring, mackerel, sardines, trout, albarcore tuna
- Walnuts
- Soybeans and soybean oil
- Flaxseed and flax oil
7. Build a Fiber-Rich Diet. Soluble fiber in paricular can help lower blood cholesterol but both soluble and insoluble are important for good health. Aim for at least 25 grams of fiber per day - the following ideas will help you get there!
- Try going meatless a couple days a week by eating meat-free meals!
- Soluble-rich sources include oatmeal, almonds, beans, apples and pears.
- 100% whole wheat or grain bread
- Whole wheat crackers or pasta
- Beans and lentils
- Fruits and veggies
- Brown rice, whole wheat couscous, barley or quinoa
- High fiber cereal (more than 5 grams per serving)
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Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
