Cholesterol

Tips to Manage Your Cholesterol

Eat Healthy Foods

When you choose healthy foods, you can help make all of your cholesterol numbers better and reduce your risk of a heart attack or stroke. What is good for your cholesterol also helps improve your blood pressure. A healthy diet
may also reduce your risks for certain types of cancer. The right choices can improve your health. Here are some reliable sources to help you make healthy food choices:

• ChooseMyPlate.gov
• DASH Eating Plan

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.
• Cut down on processed foods, salt, added sugars, and portion sizes. This is even more important if you are overweight, have high blood pressure or have high blood sugar.
• Limit soda, sports drinks, fruit juices, and alcohol. Drink water, skim milk, or low-fat milk instead.
• Record what you eat and drink on a paper log or smartphone
  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.

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 vegetables, fruits, and beans. 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. It may take up to 60 to 90 minutes of activity during your day to lose weight.
8. Write down or use a smartphone app to track your food and activity
   choices.

Get Moving

Any amount of physical activity is helpful. Move more and sit less. 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, and fitness and gives you more energy. Activity may help reduce your risk of certain types of cancer and also reduces your risk of developing memory problems.

Your Activity Plan

1. Choose an activity that you like. Walk, bike, swim, dance or hike
   most days.
2. Exercise with a friend or family member, or join an exercise class.
3. Warm up and stretch before you are active. Cool down and stretch afterward.
4. Perform your activity at a comfortable pace.
5. Aim for 30-60 minutes of activity each day. You can break it up into 10-15 minutes at a time. Some activity is better than none!
6. Add muscle-strengthening exercises twice each week. Lift weights or do push-ups.
7. Use a pedometer, activity tracker or smartphone app to see
   how much exercise you are getting each day.