How Can I Lower High Cholesterol?

Too much cholesterol in the blood can lead to heart
Disease and stroke - No. 1 and No. 4 killers in America.
You can lower cholesterol through healthy eating
Foods, losing weight if necessary and physically
Activa. Some people also need to take medicine
Because changing your diet is not enough. doctor
The nurses will help you develop a plan to reduce its
Cholesterol - and stay healthy!
These are the most cardiovascular disease due
The accumulation of cholesterol, plaque and other fatty deposits in
The walls of the arteries. The arteries that supply the heart may become
Obstruction reduce blood flow, causing
Chest pain. If a clot forms and blocks the artery, to
heart attack can occur. Likewise, if a blood clot blocks
Lead or in the brain, which leads to a career of the artery

What should I eat? 

Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these: 

• A variety of deeply colored fruits and vegetables (4 to 5 servings of each per day)

 • A variety of fiber-rich grain products like whole grain bread, cereal, pasta and brown rice. (6 to 8 servings per day with at least half of the servings whole grains)

 • Fat-free, 1 percent and low-fat milk products (2 to 3 servings per day)

 • Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day)

 • Fatty fish (enjoy at least 2 servings baked or grilled each week)

 • Nuts, seeds, and legumes (dried beans or peas) in limited amounts (4 to 5 servings per week)

• Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of tub or liquid unsalted margarines and spreads made from them)

 What should I limit? 

•  Whole milk, cream and ice cream

 •  Butter, egg yolks and cheese — and foods made with them

 •  Organ meats like liver, sweetbreads, kidney and brain

 •  High-fat processed meats like sausage, bologna, salami and hot dogs 

•  Fatty meats that aren’t trimmed 

•  Duck and goose meat (raised for market)

 •  Bakery goods made with egg yolks, saturated fats and trans fats.

•  Saturated oils like coconut oil, palm oil and palm kernel oil

•  Solid fats like shortening, partially hydrogenated margarine and lard

 •  Fried foods

What are some cooking tips for me?

•   Use a rack to drain off fat when you broil, roast or bake.
•   Don’t baste with drippings; use wine, fruit juice or marinade.
•  Broil or grill instead of pan-frying
• . Cut off all visible fat from meat before cooking, and take all the skin off poultry pieces. (If you’re                      roasting a whole chicken or turkey, remove the skin after cooking.)
•   Use a vegetable oil spray to brown or sauté foods.
•  Serve smaller portions of higher-fat dishes, and serve bigger portions of lower-fat dishes like pasta,                         rice, beans and vegetables.
•  Make recipes or egg dishes with egg whites or egg substitutes, not yolks.
•   Instead of regular cheese, use low-fat, low-sodium cottage cheese and other fat-free or low-fat,                     lowsodium cheeses.

HOW CAN I LEARN MORE?

Talk to your doctor, nurse or other

healthcare professionals. If you have

heart disease or have had a stroke,

members of your family also may be at

higher risk. It’s very important for them

to make changes now to lower their risk.

Call 1-800-AHA-USA1

(1-800-242-8721), 

to learn more about heart disease.

For information on stroke, call

1-888-4-STROKE (1-888-478-7653)