• October 2012
  • Ten Tips for Lowering Your Cholesterol

    Many simple dietary changes may help to improve your cholesterol level.

    Here are 10 basic tips to get you started:

    Limit high fat meats except fatty fish
    • Focus on lean meats such as white meat chicken or turkey or fish
    • Fatty fish is a good source of omega 3 fatty acids and should be included in the diet

    Limit whole milk dairy products
    • Use 1% low fat or nonfat dairy products from cheeses to yogurts
    • Substitute low fat milk or soy milk in coffee

    Limit intake of egg yolks
    • Eat more egg whites and fewer yolks
    • Try egg beaters or liquid egg whites
    • Try scrambled tofu instead of scrambled eggs
    • “Stretch” eggs with 2 additional whites to every 1 egg

    Eat more soluble fiber
    • Soluble fiber helps remove cholesterol from the body
    • Oats and beans are good sources of soluble fiber

    Avoid fried foods
    • Trying breading and baking foods that are usually fried such as baked breaded chicken instead of fried chicken.
    • Trying baking foods like potato wedges instead of frying to make “fries”

    Watch dressings

    • Use low fat or no fat/no oil dressings for salads
    • Limit high fat dressings that can add up on a salad

    Watch condiments
    • Regular mayonnaise contains about 100 calories of fat per serving
    • Replacing high fat condiments with mustard or low fat/non fat/no oil condiments can help reduce your fat intake

    Do include good fats
    • Small amounts of avocados, nuts, seeds, olives/olive oil are good sources of healthful plant fats-include these in your diet
    • Also, fatty fish such as salmon are good sources omega-3-fatty acid, a fat that may help improve your cholesterol level.

    Try new foods
    • Instead of a steak, try salmon
    • Instead of a hamburger, try a black bean vegan burger or a grilled portabella mushroom burger

    Make good food choices while dining out
    • Plan ahead
    • Go to restaurants that prepare healthful foods in a healthful manner
    • Read menus in advance if possible.
    • Read the nutritional information, if available, before ordering.

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