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Tips for a Successful Low-Cholesterol Diet
A low cholesterol diet is only the beginning of your cholesterol reduction
plan. Your low cholesterol diet should be part of an overall healthier lifestyle.
Below are some tips for complementing your low cholesterol diet. When followed
in conjunction with a low cholesterol diet, these tips should lead to improved
overall health.
- Sugar and alcohol provide few nutrients but many calories. Limit them. They
increase body weight, thus increasing cholesterol as well.
- Quit smoking. Smoking can increase the risk of heart disease no matter what
your cholesterol levels are like.
- Exercise regularly. 20-30 minutes of aerobic exercise 3 times a week should
significantly reduce cholesterol levels and the risk of cholesterol plaque.
- Eat fish 3 times a week or more. Deep-sea fish contain Omega-3 fatty acid,
an oil that research suggests helps to lower blood cholesterol. Examples of
deep-sea fish include:
- Mackerel
- Herring
- Salmon
- Lake trout
- Albacore tuna
- Avoid foods with high sodium content. High cholesterol often appears alongside
high blood pressure. Reduced sodium levels help keep blood pressure within
a normal range. Read product labels; use products with no more than 300 mg
of sodium per serving. Sources of excess sodium include:
- Table salt
- antacids
- laxatives
- cough remedies
- commercially processed foods (for example, pre-packaged meals)
- Lower your sodium by avoiding the above and by replacing table salt with
herbs and spices. Do not use a salt substitute unless recommended by a health
care practitioner.
- Increase your consumption of complex carbohydrates. Complex carbohydrates,
or starches, are great sources of energy and don’t pose the risks posed by
fats. Be sure to read the label first, though: commercially prepared products
that look like carbs—cookies and crackers, for example—often contain saturated
fats.
- Eat 20 to 30 grams of dietary fiber daily. Research has found that soluble
fiber helps to reduce blood cholesterol levels. Good sources of soluble fiber
include:
- Legumes
- Oats
- Barley
- Brown rice
- Apples
- Strawberries
- Carrots
- Oat bran
- Steer clear of meat products with more than 3 grams of fat per ounce. Meat
is graded Prime, Choice or Good. Prime graded meat contains the most fat.
- Avoid fast food restaurants. Their food is full of fats and sodium. If you
do eat out, ask for their low-cholesterol menu. Also, opt for a smaller portion.
Eliminate the words “super size” from your vocabulary!
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