Excessive cholesterol in the blood contributes to heart disease, which is the leading cause of death in the United States. A low-fat diet, exercise and losing weight can reduce your cholesterol. The following are several tips to help you lower your cholesterol.

Goals

• Total cholesterol less than 200
• LDL less than 130
• HDL greater than 40 men; greater than 50 women
• Triglycerides less than 150

Dietary Recommendations

Use the following to improve total cholesterol and LDL levels.

• Decrease portion sizes of all red meat, poultry and fish to 3 to 4 ounce servings
• Decrease intake of red meat to 6 ounces or less per week
• Increase fish intake to three times per week (tuna, trout, salmon, mackerel, halibut, swordfish, sardines, herring, cod and whitefish)
• Limit egg yolks to two to three per week
• Choose whole wheat breads, crackers and pasta as well as whole grain cereals (Cheerios, Wheat Chex, Bran Flakes)
• Increase intake of legumes (black-eyed peas, kidney, pinto beans)
• Include intake of soy foods such as Veggie shreds cheese, low-fat tofu, Silk soymilk, soybeans, soy flour, tempeh and soy protein (Garden burgers, Morning star and Boca Burger products)
• Avoid all fried foods
• Decrease saturated fat intake
• Use 2 to 3 Tablespoons of Benecol light margarine or Take Control daily

Use the following to improve HDL levels.

• Eat fish three times or more a week
• Include soy foods in diet
• Use small to moderate amounts of olive oil and/or canola oil
• Include 2 Tablespoons of ground flaxseed or 1 tablespoon flaxseed oil per day
• Include 2 to 3 Tablespoons of walnuts, almonds or natural peanut butter per day
• Increase exercise to five to six times a week

Use the following to improve triglyceride levels and weight.

• Decrease all refined sugar in diet, including soda, fruit juice, fat-free desserts, candy, cakes and cookies
• Decrease all “white flour” products such as pretzels, saltines and other crackers, white rice, white pasta, white breads, corn potatoes and many cereals
• Limit sugars
• Decrease saturated fat intake (red meat, cheese, high-fat condiments)
• Decrease and/or avoid alcohol
• Decrease portion sizes and eat smaller meals in the evening

Click here for more information on cholesterol or to learn about a cholesterol test (lipids test).

Do not delay! Have your doctor test your cholesterol levels and help you develop a plan to a healthy heart. Call 1.877.UT.CARES (1.877.882.2737) to request an appointment today!

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