FROM THE AMERICAN HEART ASSOCIATION:1*
How can I lower my cholesterol?
You can reduce
cholesterol in your blood by eating healthy foods low in saturated fat,
trans fat and cholesterol, maintaining a healthy weight and exercising.
The following are dietary suggestions from the American Heart Association.
For more information visit www.americanheart.org
What foods should I
eat?
Foods low in
saturated fat include: Fruits and vegetables (5 or more servings each
day); Whole grains, including cereal, rice, pasta, beans and peas (6 or
more servings each day); Lean red meats, skinless poultry and fish (choose
up to 6 total ounces each day) ; Low-fat or skim milk dairy
products (2-4 servings each day).1
What foods should I limit?
Foods high in saturated fat, trans fat and cholesterol such as: Whole milk, cream and ice cream; Butter, egg yolks, cheese and foods made with these ingredients; Bakery goods made with egg yolks and saturated fats; Saturated and hydrogenated oils including coconut oil, palm oil and palm kernel oil; Organ meats such as liver, sweetbreads, kidney and brain; High-fat processed meats like sausage, bologna, and salami; Fatty red meats that aren’t trimmed; Duck and goose meat; Solid fats like shortening, soft margarine, lard and fried foods.1
What about exercise?
The potential
health benefits of exercise greatly outweigh the risk.1 Consult
your doctor first if you have any concerns and have been sedentary, are
overweight, are middle-aged or older and have a medical condition.1 Physical
inactivity is one of the major modifiable risk factors for heart attack.1
Other factors that increase your risk include cigarette smoking, high
blood pressure and high cholesterol levels. Avoiding these risk factors
may reduce your chance of heart disease. 1
How much physical activity is enough?
If you are
inactive, doing anything is better than nothing! Studies show that people
who have a low fitness level are much more likely to suffer from a medical
condition earlier than people who have achieved even a moderate level of
fitness.1 If you want to exceed a moderate level of fitness,
you need to exercise three or four times a week for 30 to 60 minutes at
50-80 percent of your maximum capacity.1
Talk to your doctor, nurse or health care professional, or call your
local American Heart Association at 1-800-242-8721.
Warning:
Consult a Health Care Professional before use if you are currently under
medical care or are taking prescription drugs. Pregnant or lactating women
should consult a health care professional before using any product.