High cholesterol levels are a leading cause of heart disease. Lowering cholesterol can help prevent heart disease.
Difficulty: Average
Time Required: one month
Here's How:
- Cut back on red meat in your diet. Substitute poultry (white meat) and fish.
- Cut back on saturated fats in your diet. Substitute skim milk for whole milk, low cholesterol spreads for butter.
- Excercise every day. Aerobic exercise such as walking or jogging is best.
- Eat foods high in fiber, such as whole grain cereals. These foods can lower cholesterol by binding with dietary fats and eliminating them.
- Avoid tropical oils such as palm oil. Substitute with vegetable or canola oils.
- Small amounts of alcohol, such as a daily glass of red wine, have been shown to lower cholesterol in some people.
- Grill foods rather than frying.
- When eating out, ask for dressings and gravies to be served on the side. You can then control the amount you eat.
- Eat out at restaurants that have low cholesterol dishes on the menu.
- When eating out, substitute a salad for French fries. Most restaurants will allow this without additional cost.
- If your doctor has prescribed a cholesterol lowering medication, take it as ordered for maximum effectiveness.
Tips:
- Read nutrition labels on food products. They are an excellent source of information on your dietary needs.
- Following a diet for reducing cholesterol can also help in weight loss.
