Lowering Your Cholesterol

If you've been told by your health care professional that your cholesterol is too high, it's really important to take some steps to get it under control. Diet is the best way to manage cholesterol, and it's fairly easy to make a few healthy changes.  

-First, choose more whole grains. 

If you have toast in the morning or make a sandwich for lunch, use whole grain bread. Be sure to read the label to check if whole wheat is the first ingredient, since some breads are blends of white flour and whole grain, or may simply be white flour with some caramel color added to make you feel better about eating them. 

Select whole grain cereals or oatmeal for breakfast, too. Reading the ingredients is the best way to assure you are getting 100% whole grain. 

When eating out, look for whole grain bread as an option. As consumer demand increases, more restaurants are starting to serve whole grains. 

-Cut out solid fats. 

These are the saturated fats that increase blood cholesterol. They are found in shortening, animal fat, cream, and butter. 

Substitute with a liquid oil, like vegetable oil, when cooking anytime you can. 

Sometimes a solid fat has to be used in baking or to butter bread. In these instances, go ahead and bake with real butter to avoid trans fats. Use a soft, spreadable, light margarine to butter toast or bread. My favorites are Country Crock Light and Brummel and Brown. Since they didn't pay me to say that, you can bet they are really good. 

Switch to skim or 1% milk. 

Choose lean meats like skinless chicken and turkey, fish, and lean cuts of pork or beef, such as loin pieces or lean ground beef. 

At restaurants, stay away from fried foods and pastries since they are often made with shortening.  

-Have more good fats. 

The new Dietary Guidelines for Americans really emphasize polyunsaturated fats, the good fats. These are found in vegetable oils, nuts, peanut butter, and fish. 

Cook with oils, snack on nuts or add them to salads, have a peanut butter sandwich on whole wheat bread for a meal, and have a 4 oz. serving of baked or grilled salmon or tuna, or seafood salad twice a week.

-Eat plenty of fruits and vegetables, and leave the peels on for more fiber. Have some beans in place of meat a few times a week. Have fruit for a dessert. 

-Use light, rather than fat-free products, and limit extra sugars. Light dressings and mayo give you the good polyunsaturated fats, fewer calories, and good flavor without all the added sugars of fat-free products.

These simple changes can make an impact on your cholesterol level and heart health. Plus, they still allow you to eat foods that taste great. You should never eat food that you don't enjoy, and heart healthy food doesn't have to be bland.