February is American Heart Month. Let’s celebrate by talking about how you can work to reduce your cholesterol levels. This is one of the best gifts you can give to your heart!
Lowering your dietary intake of cholesterol will help you to reduce both your total cholesterol and LDL cholesterol (“bad” cholesterol) readings as well as decrease your risk for future health complications, such as heart disease. Consuming less fat and cholesterol along with gradual weight loss and exercise is the best way to lower your total and LDL-C cholesterol levels.
Cholesterol is mainly found in animal products. By choosing low fat animal products or plant-based substitutions, you can significantly decrease your overall cholesterol intake. Choose skim or low fat milk and yogurt. Choose lean cuts of meat such as white meat poultry without skin, egg whites, ground turkey breast, and reduced fat cheeses with less than 3 grams of fat per ounce.
Research has shown that soy-based protein sources may also help reduce total cholesterol levels. Try substituting plant-based proteins for animal proteins to further reduce cholesterol intake. Choose low fat tofu and soy products such as vegetable burgers, soy nuggets, and veggie cheeses.
By decreasing your overall dietary fat intake to 25% of your daily calories or less and choosing unsaturated fats over saturated or trans fats, you can also reduce your cholesterol levels. Saturated fats should make up less than 7% of your total daily calorie intake. Dietary cholesterol intake should also be less than 300mg per day. The best source of fat to consume on a daily basis is monounsaturated fats. These fats help to lower “bad” LDL cholesterol levels while raising “good” HDL cholesterol levels. Choose olive, canola, and peanut oils to increase monounsaturated fat intake. Avoid foods with more than three grams of saturated fats per servings. Examine labels for the words “partially hydrogenated” or “hydrogenated” oils in the ingredient list, as these foods will contain trans fats, which can significantly raise cholesterol levels.
Fiber, especially soluble fiber, has been shown to decrease cholesterol levels. Increasing your intake of whole fruits and vegetables will help to increase your soluble fiber intake. Choosing whole grain products and decreasing refined carbohydrates will help to decrease cholesterol levels. Look for grain products with greater than 3 grams of fiber per serving.
Daily physical activity will help to decrease total cholesterol levels and help to raise HDL cholesterol levels. Aim for at least 30 minutes of aerobic activity five times a week. Consult with your physician before beginning any exercise program.
What steps will you take to improve your heart health this month?
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment