High cholesterol increases your risk of heart disease, and more people with diabetes die from heart disease than any other cause. To reduce your risk of heart disease, keep your cholesterol in check.
You’re probably familiar with the terms LDL and HDL, the two primary components of total cholesterol. LDL is the “bad” cholesterol that can cause plaque to build up in your arteries and lead to heart disease. HDL is the “good” cholesterol and actually helps remove LDL from your blood. Therefore, you want to raise your HDL levels and lower your LDL. Even if you take a cholesterol drug, your best bet for lowering your cholesterol level is to eat healthy and exercise.
These 10 tips can help guide you to a better diet and fitness routine.
1. Go for heart-healthy foods such as antioxidant-rich fruits and vegetables.
According to the Food Pyramid, adults need to eat 1.5 to 2 cups of fruit per day and 2.5 to 3 cups of vegetables a day. And the fresher, the better. Canned fruits and veggies are better than none at all, but beware of added sugars and sodium that can negate the healthful benefits.
2. Include plenty of whole grains in your meals.
Adults need from 5 to 8 ounces a day. Breakfast is a great opportunity to start your day with whole grains in a bowl of oatmeal or cereal. Not only is it nutritious, but the fiber and complex carbohydrates in whole grains will help you feel fuller for longer, and you’ll be less tempted to overeat at lunch.
3. Eat fish twice a week.
Fish is low in saturated fat and high in omega-3 fatty acids, which help lower triglyceride levels (a type of fat in the blood). Fatty fish such as salmon, tuna and trout are highest in omega-3 fatty acids. And be sure to bake, broil or grill your fish. Breading and frying fish doesn’t rank as a healthy option!
4. Snack on nuts.
When you find yourself needing a snack, go nuts – as in walnuts, almonds, or even peanut butter. The monounsaturated fats in nuts helps lower LDL cholesterol, but eat them in moderation (1/2 ounce of nuts or 1 tablespoon of peanut butter), as they are also high in fat and calories. And don’t ruin the health benefits by eating the salted, sugary, or chocolate-coated versions.
5. Incorporate healthy fats into your diet.
Not all fats are created equal. Unsaturated fats, such as those present in olive oil and canola oil, are actually good for you (in moderation), helping to lower LDL cholesterol and increase HDL cholesterol. On the other hand, avoid saturated fats like butter and trans fats that raise bad cholesterol.
6. Go for the good carbs.
Carbohydrates provide fuel for our bodies, but some are better than others. When you are craving carbs, go for whole grains such as whole wheat pasta or beans, which have less effect on blood sugars than do refined grains. Carbs such as those in white bread, white rice and white potatoes can quickly increase your blood sugars.
7. Control your portions.
In the days of super-sized meals, it’s not surprising that Americans eat twice as much as they should. When it comes to portion control, use your hand, not your plate. Believe it or not, one serving of meat or fish should fit in the palm of your hand, while a serving of cooked vegetables, pasta or rice should fit in your cupped hand. And one serving of fresh fruit is roughly the size of your fist.
8. Be vigilant when eating out.
Eating healthy can be even more of a challenge when eating out. Restaurant food is notorious for excess saturated fat and trans fat, sodium and calories, not to mention generous portions. Opt for grilled, broiled, baked or steamed foods and steer clear of sauces, dressings and condiments – or request them on the side. Also, if you don’t trust yourself to eat only half of what they bring you, ask your server to go ahead and box up half the dish for takeout.
9. Read the label.
Serving sizes may surprise you and throw you off kilter if you’re not careful. Be sure to note the serving size per container and check the calorie and nutrient content per serving. Look for whole grains, fiber, monounsaturated fats and all-natural ingredients. Avoid refined grains, added sugars such as high fructose corn syrup, saturated fats, trans fats, sodium and cholesterol.
10. Get moving.
Yes, that means exercise, and the more, the better. Daily cardiovascular exercise, strength training or even a brisk walk for 30 minutes a day at least 5 days a week can help lower LDL cholesterol and increase HDL cholesterol. But there are other ways to incorporate physical activity into your daily routine as well. Take the stairs instead of elevator, park away from the building and walk, get out in the yard and mow the grass, sweep and mop the floors at home – it all counts!
The Bottom Line
Keeping your cholesterol within a healthy range is an ongoing, daily process. Hands down, the most effective way to lower your cholesterol and prevent heart disease is to lose weight if you’re overweight or obese, maintain a healthy diet and exercise daily. Losing weight helps decrease your LDL cholesterol and increase your HDL cholesterol level. You should also be sure to take any prescribed cholesterol-lowering drugs as instructed and follow your doctor’s advice.
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