Omega-3 fatty acids
- Add salmon, mackerel, herring, nuts, and flaxseeds to your diet.
Soluble fiber
- Choose foods like oatmeal, kidney beans, Brussels sprouts, apples, and pears.
- And/or take a supplement.
Olive oil (and other oils high in monounsaturated fatty acids)
- Aim for less than 4 tablespoons a day (each tablespoon is 120 calories).
- Don't deep fry. If you do fry occasionally, choose canola oil, which has a higher smoke point.
Too many saturated fats
- Limit red meat, full-fat dairy products, and coconut oil.
Trans fats
- Watch out for fried foods, margarine, store-bought baked goods, packaged snacks, pre-made baking mixes, and some coffee creamers.
- Read food labels, looking for "partially hydrogenated vegetable oil."
1) Swap saturated fats for healthier fats.
- Instead of butter or lard, use olive or avocado oil when cooking or baking.
- Instead of mayo or butter, spread nut butter or avocado on bread or toast.
2) Choose lean meats (like skinless chicken breasts), fish, or plant-based proteins (beans, lentils, tofu, tempeh).
3) Opt for whole grains (brown rice, quinoa, oats, whole-wheat foods) over refined ones (white rice, white bread).
4) Buy low-fat milk, yogurt, and other dairy products.
5) Use egg substitutes (mashed bananas, applesauce, store-bought egg replacers) when cooking or baking.
6) Limit processed, fried, and fast foods.
7) Eat a variety of nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, etc.).
8) Bake, grill, steam, or sauté instead of frying.
9) Read food labels to avoid saturated and trans fats.
Being active can improve your HDL ("good") cholesterol.
Exercise for 30 minutes most days of the week.
- Try for moderate intensity, meaning you can talk but not sing. Learn more here.
- Aim for 150 minutes every week.
If this feels overwhelming, start slow and work your way up in difficulty and length of time.
Whey protein
- Take 20-60 mg per day as a supplement or powder.
Psyllium (Metamucil)
- Use it to add more fiber to your diet.
Probiotics
- Look for lactobacillus reuteri.
1) Quit smoking.
2) Lose weight if you are overweight. Let us know if we can help.
3) Limit alcohol to:
- 2 drinks or less per day for men
- 1 drink or less per day for women
There's a lot you can do to improve your cholesterol, from what you eat to how much you exercise.
