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Eat to lower your cholesterol

Keeping your cholesterol low is an important factor in heart health. You can accomplish this by watching (or reducing) your weight through exercise and by choosing the right foods. Excess weight increases your risk of having high levels of LDL (low density lipoprotein), or the“bad” cholesterol and triglyceride levels, and low levels of HDL (high density lipoprotein), which is the“good” cholesterol. Often, just losing weight can help you lower your cholesterol. WebMD has a list of ways to use diet to help reduce and calories and lower your cholesterol:

 

  • Read the labels carefully! That may say it's only 330 calories a serving, but did you notice that there are 3 servings in the package?
  • Replace saturated fat-rich products such as ghee, butter, palm oil, lard and coconut oil with products containing healthier fats such as olive, rapeseed and sunflower oils and spreads.
  • Eat fish twice a week, and make one of them oily that is rich in omega-3.
  • Consider sterol or stanol-enriched foods, such as spreads. These can help to reduce LDL cholesterol levels as part of a healthy balanced diet.
  • Eating five or six small meals a day instead of three large ones can help you avoid "crashing" between meals and overeating. Choose healthy snacks like carrot sticks, apples or a small handful of nuts.
  • Switch from white breads and pasta to whole wheat varieties.
  • Cut back on fizzy drinks, large glasses of fruit juice and alcohol. Hydrate with water instead. 
  • Close the night kitchen. Snacking in front of the TV after dinner is the source of many unnecessary calories. 

Oct 6, 2017
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