Simple Steps to Help Lower Cholesterol

Is your cholesterol too high?  Your physician may have prescribed a cholesterol lowing medication, however you still need to take the proper steps to change your lifestyle to help lower cholesterol and prevent heart disease. Here are some simple changes that could help lower cholesterol and increase overall eating habits and health.

• Portion control.  Many meals are super-sized and the average American consumes twice the amount recommended for good health. Your hand is a wonderful measuring tool that you can take everywhere. One serving of meat should fit in the palm of your hand.  One serving of fresh fruit is about the size of your fist.  One serving of cooked veggies, rice or pasta should fit in your cupped hand.
• Fruits and vegetables.  Five to nine servings of fruits and veggies will help lower LDL cholesterol, provide antioxidants and also help lower blood pressure.
• Fish.  Eating fish twice a week can lower LDL cholesterol.  Fish is low in saturated fats and high in omega- 3 fatty acids.  Salmon, tuna, trout and sardines are packed with omega-3 fatty acids.  Make sure to avoid fried fish.  
• Whole grains.  A bowl of oatmeal or whole grain cereal for breakfast has benefits that last all day.  The fiber and complex carbohydrates may lower cholesterol and make you feel fuller for longer.
• Nuts.  Nuts are a wonderful monounsaturated snack that lowers LDL cholesterol while maintaining HDL cholesterol levels and lowers the risk of heart disease.  Just one handful will do the trick, nuts are high in fat and calories.
• Unsaturated Fats.  Unsaturated fats found in canola, olive and safflower oils are known to lower LDL cholesterol and raise HDL cholesterol.
• Beans and Brown Rice.  Whole grain carbs have more fiber and raise sugar levels less than other carbs (white rice, white bread and potatoes).  Switching to whole grain carbs lowers the risk of diabetes and high cholesterol.
• Exercise.  Thirty minutes of daily physical activity is extremely important for overall good health, reduces risk of heart disease and helps lower LDL cholesterol.  This does not mean you have to go to the gym. Thirty minutes of physical activity includes walking, taking the stairs, gardening, cleaning (no light dusting), and playing sports with the kids.  Get out and do something that safely elevates your heart rate and is physical.
• Dinning out.  You can defeat the purpose of eating healthy at home by splurging at the restaurant.  Avoid fried foods, get the sauce on the side and request that half of your meal be boxed up before it is brought to the table.  

For more information on how to help lower your cholesterol, visit WebMD.

To learn more about the risks of high cholesterol, view article at Physician’s Office Resource.