Liz Turner has been writing since 1994. Her work has been published in several technology publications and local newspapers, as well as on eHow and LIVESTRONG.COM. She has writing and editing experience in technology, business, children's issues, travel, animal care, beauty, health and fitness topics. She has a Bachelor of Arts in English from the University of Central Florida.
Posted under:
Healthy EatingSUPPLIES
- Lean meats and fish
- Low-fat dairy products
- Olive oil
- Foods high in soluble fiber
- Walking shoes
Overview
If you have been diagnosed with high cholesterol, you're far from alone. More than 100 million Americans have high cholesterol, defined as cholesterol levels of greater than 200 mg/dL (milligrams of cholesterol per deciliter of blood). High cholesterol has become an epidemic in America, and it greatly increases the risk of heart disease. Fortunately, high cholesterol doesn't mean a death sentence if you make some significant changes in your life. This includes changing your diet and increasing cardiovascular exercise.
Step 1
Lower your intake of foods high in saturated fat. This includes red meat, butter, whole milk and cheeses. Dairy is important to the diet, but switch to low-fat or fat-free cheese and milk. Choose lean meats such as fish or chicken instead of steak and hamburger. Fewer than 30 percent of your total daily calories should come from fat, and most of these should be monounsaturated, or healthy fats.
Step 2
Change the way you prepare food. Bake or grill fish, for example, rather than deep-frying it. When using oil, use olive oil or vegetable oil. Foods rich in omega-3 oils and monounsaturated fats, such as fish and olive oil, can help raise good cholesterol. Find recipes directly targeted at reducing cholesterol, such as the American Heart Association's "Low-Fat, Low-Cholesterol" cookbook.
Step 3
Watch out for high-cholesterol foods. Surprisingly, dietary cholesterol has less of an effect on the body's cholesterol than saturated fats. However, for those at very high risk, limiting foods such as eggs, organ meats and shellfish might be wise.
Step 4
Increase your intake of high-fiber foods. There is some evidence that shows water-soluble fiber in foods such as oat bran, beans, raisins and broccoli can reduce cholesterol by as much as 3 to 5 percent.
Step 5
Exercise at least 30 minutes a day. This doesn't have to be a major workout at first. Simply taking a 30-minute walk every day has been shown to help reduce cholesterol. Do what it takes to raise your heart rate; this will not only lower cholesterol but help you lose weight--which in turn will help lower your cholesterol.
TIPS AND WARNINGS
- TIP : Talk to your doctor before starting any diet or exercise routine. Your doctor may prescribe medication that should be used in conjunction with a healthy diet and exercise.
Some studies have shown that moderate amounts of alcohol (one to two glasses per day) can help raise good cholesterol.
Resources
