Cholesterol

Tips to Manage Your Cholesterol

• Stop smoking. Some options include:
  • Ask your nurse or doctor for help
  • Visit smokefree.gov
  • Call the tobacco quit line, 800-QUIT-NOW (800-784-8669)
• Eat healthy foods.
  • Choose vegetables, fruit, lean proteins, whole grains and healthy fats.
  • Limit sugary drinks.
• Aim for a healthy weight. Even losing 5 to 10 pounds can make a big difference.
• Get moving and stay active!

How to Create A Healthy Plate

When you choose healthy foods, you can help make all your cholesterol numbers better. Turns out that what is good for your cholesterol is also good for your blood pressure. The right choices can help you be healthier.

Nutrition information can be confusing. Here are some reliable resources:

• ChooseMyPlate.gov
• http://bit.ly/1qvoimN  - “In Brief: Your Guide to Lowering Your Blood Pressure with DASH”

Plan for Healthy Eating

• Eat several servings of vegetables and fruit every day. Try to include a variety of colors.
• Choose fiber-rich whole grains. Look for foods like whole wheat bread, brown rice and oatmeal.
• Eat fish at least 2 times a week. Choose fatty fish like salmon, sardines and trout.
• Eat healthy fats:
  • Choose good fats such as those in foods like fatty fish, vegetable oils, avocados and nuts.
  • Limit bad saturated fats found in foods like fatty meats, whole milk, butter, ice cream and cheese.
  • Don’t eat trans fats found in foods that include baked goods, snack foods and fast foods.
• Limit soda, sports drinks, fruit juices and alcohol. Drink water, skim milk or low-fat milk instead.
• Cut down on calories, salt, added sugars and portion sizes. This is even more important if you are overweight, have high blood pressure or have high blood sugar.
• Record what you eat and drink on a paper log or smart phone app, even for just a few days. This is one of the best ways to stay on track.

Watch Your Weight

Losing weight helps lower your LDL, the bad cholesterol, and triglycerides. It can also raise your HDL, the good cholesterol. Weight loss may also lower blood pressure and blood sugar. These changes can lead to a healthier heart and brain.

Aim for a Healthy Weight

Ask your nurse, doctor, or dietitian what a healthy weight is for you. Each and every pound you lose is a step in the right direction.

Tips for Losing Weight

1. Step on a scale at least once a week to keep track of your weight. Write it down.
2. Fill up on fiber-rich foods like oats, beans, vegetables and fruits. Try to eat a vegetable or fruit at every meal.
3. Start your day with breakfast. Don’t skip it!
4. Eat smaller portions by using smaller plates. Share meals when eating out.
5. Limit alcohol and sugary drinks to reduce calories.
6. Save sweets for special occasions.
7. Include activity most days. The more you move, the more you lose.
8. It may take up to 60 to 90 minutes of activity during your day to lose weight.
9. Write down or use a smartphone app to track your food and activity choices.

Get Moving

The more active you are, the more you can improve your cholesterol and other risk factors. Activity helps prevent heart attack and stroke by:

• Burning calories to help you lose weight
• Lowering your blood pressure
• Lowering your blood sugar
• Reducing stress, depression and anxiety

Being more active also improves strength, balance, fitness and gives you more energy.

Your Activity Plan

1. Choose an activity that you like. Walk, bike, swim, dance or hike most days.
2. Warm up and stretch before you are active.
3. Perform your activity at a comfortable pace.
4. Aim for 30-60 minutes of activity each day. You can break it up into 10-15 minutes at a time.
5. Some activity is better than none!
6. Take time to cool down and stretch after you are active.
7. Use a pedometer, activity tracker or smartphone app to see how much exercise you are getting each day.