Tips to Lower Cholesterol

Keeping your heart healthy is complicated. Many factors contribute to your risk of heart disease, including genetics, diet, physical activity and stress. Here are some tips to help you lower your blood cholesterol.

1. Decrease your total fat intake. You can do this by eating fewer fried foods, using less fat in cooking, and replacing animal (saturated) fat with olive and canola oils.
2. Decrease your saturated and trans fat intake. You can do this by eating fewer animal products, whole milk dairy products, and processed foods. Consume more lean meats, poultry without the skin, and fish. Choose low-fat dairy products.
3. Decrease your cholesterol intake. Eat fewer animal products and consumer fewer egg yolks.
4. Eat more fiber. Try to include more dried beans, whole grains, fresh fruits and vegetables in your diet.
5. Limit your sodium intake. Choose fresh or frozen fruits and vegetables over canned. Eat fresh as much as possible and avoid processed foods. Read labels and try to have low-sodium and low-salt foods. Try not to add extra salt at the table.
6. Achieve and maintain a desirable body weight.
7. Reduce the amount of added sugar that you consume. This will help reduce triglycerides in the bloodstream and help with weight management. Big sources of added sugar are sodas, juices, sports drinks, baked goods, sweetened cereals and candy.
8. Start an exercise routine that is approved by your physician.

High blood cholesterol can creep up on you without warning. You may feel fine, but over time, high cholesterol puts you at risk for heart disease, heart attack and stroke. It all goes back to moderation. Take the initiative to live a healthier lifestyle and take care of yourself now!